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Beginner Bodybuilding Workout Routine

A basic 2-split program for a novice trainer.

A basic 2-split program is outstanding for a beginner who wants to train 2-3 days a week

Day 1: Cheast, back, shoulders, abs.  Day 2: Legs, calves, biceps, triceps, abs.   

Day 1

Exercise

Bench Press

Smith-Machine Incline Press

Front Pull-Down

Seated Cable Row

Behind the neck Presses

Lateral Raise

Basic Crunches

 

Sets

3

3

3

3

3

3

4

Reps

15, 12, 10

8-10

8-10

8-10

8-10

10

15-20

 

 

 

Day 2

Exercise

Squats

Leg Presses

Lying Leg Curls

Standing Calf Raises

Barbell Curls

Seated alternate Dumbbel Curls

Pushdowns

Hanging Knee Raise

 

Sets

4

3

3

4

3

3

4

3

Reps

15, 12, 10, 8,

12, 10, 8

10

15

8-10

8-10

10

15-20

 

 


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Disclaimer: This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.