Complete Beginners Guide To Build Muscle Part 1

This series is designed for complete beginners, program is designed in 2 Parts, each part consists of 4 weeks program and after 8 weeks you will notice a big change in your body if you properly follow the program and it’s Diet Program accordingly.

So let’s start building some muscle.

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
Saturday: Rest
Sunday: Rest Monday — Chest

1. Incline Smith Machine (For Upper Chest)
   4 sets of 10,10,10,10 reps
2. Smith Machine Bench Press (For Middle Chest)
   4 sets of 10,10,10,10 reps
3. Machine Press (For Middle and Lower Chest)
   3 sets of 12,12,12 reps
4. Machine Butterfly (For Inner Chest)
   3 sets of 10,10,10 reps
5. Dumbbell Pullovers (For Strength and Tightening Chest Muscle)
   2 sets of 12,12 reps

Tuesday — Back

1. T-Bar Rows Wide Grip (For Upper Back)
   4 sets of 10,10,10,10 reps
2. Front Lat Pulldown — Supinated Grip (To Widen and Thicken Lats)
   3 sets of 10,10,10 reps
3. Seated Rows (For Middle and Lower Lats)
   3 sets of 10,10,10 reps
4. Back Lat Pulldown (For overall Back Definition)
   3 sets of 12,12,12 reps
5. Dumbbell Rows (For Definition and Thickening)
   2 sets of 8,8 reps

Wednesday — Shoulders

1. Smith Machine Shoulder Press (From Behind)
   3 sets of 12,12,12 reps
2. Smith Machine Shoulder Press (From Front)
   3 sets of 10,10,10 reps
3. Dumbbell Lateral Fly (For Side Delts)
   4 sets of 12,12,12,12 reps
4. Front Raises (For Front Delts)
   2 sets of 10,10 reps
5. Bent Over Lateral Raise (For Rear Delts)
   4 sets of 12,12,12,12 reps

Thursday — Legs

1. Hack Squat Press (For Quads)
   3 sets of 10,10,10 reps
2. Machine Leg Press (For Quads, Hams and calves)
   3 sets of 10,10,10 reps
3. Leg Extension Machine (For Quad Definition)
   3 sets of 10,10,10 reps
4. Standing Claves Raise
   4 sets of 10,10,10,10 reps

Friday — Arms

1. Smith Machine Close-grip Bench Press (Compound Exercise)
   4 sets of 10,10,10,10 reps
2. Seated French Press with Barbell (For Triceps Long Head)
   4 sets of 10,10,10,10 reps
3. Skull Crushers (For Outer and Long Head)
   4 sets of 10,10,10,10 reps
4. Barbell Curls (Compound Exercise)
   3 sets of 8,8,8 reps
5. Hammer Curls (For Length and Outer Head)
   4 sets of 8,8,8,8 reps
6. Preacher Curls (For Biceps Peak)
   3 sets of 10,10,10 reps

Conclusion:

What i have provided you is a complete beginners guide to build muscle, as these are the basic and most effective exercises that a newbie can easily do, these will build muscle and strength and please do follow diet program with it so that you can get maximum result. Please try these for next 4 weeks and i guarantee if you properly follow and do these exercises with full devotion and proper form then you shall thank me later, see you in Part 2.

Originally published at https://ibreedmuscle.com on June 16, 2020.