After the Muscle Toning Exercises you are now ready to step up your routine. You will now move to the muscle building exercises for beginners. For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners .
Muscle Building Exercises – Schedule for Beginners
This schedule is for recruiting more muscles into your workout. Many of the secondary muscles which play a supporting role are also now involved in your exercises. During this phase the emphasis is on increasing the range of exercises. Apart from exercises involving multiple joints, now there are free weight exercises and also exercises involving single joints. The individual improves technique and whole muscle groups begin to get recruited for the exercises. This is a preparatory phase before moving on to the next level. Be patient, the results will be worth the wait.
Workout schedule, 3 alternate days in a week, after 10 minutes of warm up exercises. Perform 1 set each of 12 repetitions, using a weight which you cannot lift more than 12 times.
1. Leg Press
2. Lunges
3. Leg Curl
4. Calf Raises
5. Lats pull down
6. Seated Pulley Rowing
7. Flat bench Dumbell Press
8. Flat bench Dumbell flyes
9. Dumbell Lateral (Side) Raises
10. Biceps Curls
11. Triceps Pushdown or Extension
12. Abs Crunches
- Cardio exercises for 15 minutes after the weight training schedule is completed.
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the Muscle Building Exercises for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Beginners Level 1