Men resort to bodybuilding exercises, in order to get a harmonious body, and an attractive appearance, and if you are one of those who want to enter the world of bodybuilding, you can see the schedule of bodybuilding exercises for beginners in the following report:
In the beginning, you should not be afraid of trying to go through the experiment, even if someone told you that the exercises at first are tiring for the muscles, but the result will inevitably be better. professional.
But you have to look at the giants of that sport, not in their current form, but when they first went to the bodybuilding gym, and then set your goal of going to the bodybuilding gym, and then focus on the beginner bodybuilding exercise schedule.
Bodybuilding exercises for beginners
Why go to a bodybuilding gym? If you are going to do exercises that gain muscle, you have to stick to a specific schedule that carries bodybuilding exercises for beginners, but if you decide to go to the gym in order to lose more of your extra weight, you will have to follow a harsh regime, but this is not important, it is enough that you made the decision.
Here we will list to you how you can practice bodybuilding exercises for beginners, so that you depend on a specific routine in the beginning through which you can continue to exercise for at least 3 days a week without getting bored.
The first months are almost the most difficult in bodybuilding exercises, since the body is at the beginning of getting used to carrying weights, which are very light at first, but moving the body with exercises makes you feel slight pain in all the muscles that you work on at first, so you have to go up the exercise stair step by step, not quickly, so you don't get back to stopping too soon.
And in order to be aware from the beginning, there is no one training program that suits everyone, as every person who practices bodybuilding has his purpose of practice, according to your desires or your genetic potential, the exercises will be.
However, if you have a strong will, you can achieve what you want with time.
Weekly bodybuilding workout schedule
You should know that bodybuilding exercises are gradual, in addition to that, you can obtain approval from your treating doctor if you are over 40 years old, and you must also set some goals to be implemented over time, and you must always adhere to the first three months, because this The time after that you will start noticing changes to your body although it takes more time to get a sculpted figure.
And before we get into the exercises that you have to play every time you go to the gym, know very well that you must follow the schedule regularly, and you can get acquainted with the schedule of bodybuilding exercises for beginners in the following lines:
Warm-up and cardio exercises
In the beginning, you should start with these exercises before entering the schedule of bodybuilding exercises for beginners, as these exercises' main task is to heat the muscles, and you should not neglect them before the exercises, and do them before the beginning of your daily exercise and through which you prepare well to enter the basic exercises.
These exercises will not require you to do anything but follow the instructions of the trainer in the bodybuilding gym until you find yourself ready to start the exercises on the first day.
Day 1 (legs workout)
On the first day of your beginner bodybuilding workout schedule, you have to train your legs, and even though it's the hardest exercise, so it's the beginning.
You can start the training with five sets of squats, which is a foot exercise through a squat position.
Then engage in leg exercises, through the device designated for that, and through this device, sleep by raising the leg up and pushing the weight with the legs up and then lowering the leg until it reaches the abdomen, and then repeating the exercise again in four to 6 sets according to your endurance and in each Time is counted from eight to 20 times.
Day 2 (chest workout)
After completing the first day, you should do chest exercises on the second day, according to the beginner bodybuilding workout schedule.
It is best to start this exercise with dumbbells, by holding two dumbbells with a lightweight, two and a half kilograms in the beginning, and then lifting them up to exercise the chest area, after completing that group, you can move to the pressure device and make another set on it, And then finish the crossover exercise by placing the weights box in the device on both sides equally and pulling the two sides towards the front with your hands until you press on the chest area.
After completing this exercise, you can move on to another exercise of bodybuilding exercises for beginners for the chest, which can be played in a flat or inclined position by means of a weight machine. All exercises by groups of 3 to 4 and in each group counting from eight to 12 times in the back exercises, taking into account not to overload the muscles in the first days to avoid injury.
Day 3 (back workout)
After each exercise, you can take a rest day until you enter the next day's exercise. After you complete the legs exercise, you can take a day off, and after the chest exercise, you can take rest another day, and enter the third day, which is the back exercise for beginners.
Sit on the device in an upright position and put the appropriate weights for you - it is recommended that they be light at first - and make sure that your abdominal muscles are tight and flat, and then raise your arm to pull the ruler associated with the weight and then pull the weight down and let your hand return to the top and so on until the group is finished Three to five times.
Then move to the pull-up exercise, and raise the body weight by working the back muscles, and this exercise is optional, as it may be difficult for you at first.
Day 4 (shoulder workout)
On the fourth day of the beginner bodybuilding workout schedule, you should move to shoulder exercises.
You can start by lifting the weights up in a standing position, and as much as possible you can make this group very strict in lifting the weights so that the shoulder muscles benefit.
You can then move to the dumbbell flutter exercise, where you can hold equal weights in each hand and then move each hand up to the side, and always make sure to use light weights, especially at the beginning of the shoulder exercises, and at a low speed, and you can repeat each set from 3 to 5 times.
Day 5 (arm exercises)
In this beginner bodybuilding workout schedule, you can make the arms workout on the last days of your workout.
Arm exercises can be started by using dumbbells and lifting the weight up towards the shoulder, and then diversifying using a (bar) and placing a certain weight of iron and then also lifting it towards the shoulders, and the rest of the exercises consist of using the device designated for that by choosing a specific weight. It is light at first and then brought up, and at the end, you can do the stretching exercise by pulling the weights down to lengthen the arm muscles.
3-day bodybuilding workout schedule
Below we show you the 3-day bodybuilding exercises schedule, which comes as follows:-