1. Sports
Send to a Friend via Email

Your suggestion is on its way!

An email with a link to:


was emailed to:

Thanks for sharing About.com with others!

You can opt-out at any time. Please refer to our privacy policy for contact information.

Getting Started - Bodybuilding for Beginners


4 of 7

Start Out With A Beginner's Bodybuilding Workout Routine And Diet
Many times beginning bodybuilders make the mistake of using the routines of professional bodybuilders featured on magazines, when instead they should be using a routine that is geared towards their level. A good beginning routine that uses minimum equipment (namely a pair of dumbbells and a bench) is the following:

NOTE: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet as well. Please take a look at my article Easing Into a Bodybuilding Diet in order to learn how to do that.

3 Days A Week Full Body Routine:
(Perform on 3 non-consecutive days such as Mon/Wed/Fri)

75 Degree Incline DB Bench Press
DB Bench Press
One Arm Rows
DB Pullovers
Bent Over Lateral Raises
DB Upright Rows
Dumbbell Curls
Overhead Triceps Extensions
Leg Extensions
DB Squats
DB Lunges (Press with heels)
Lying Leg Curls
Calf Raises

NOTE: DB = Dumbbell

How to Progress:
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps).

Beginner's Bodybuilding Diet

If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding.

For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets.

©2014 About.com. All rights reserved.