Muscle Hypertrophy Exercises for Beginners - Level 1
After 12 weeks of training you must be raring to go and lift heavy. In order to build a great body, we urge you to lay the foundation first. After the Muscle Building Exercises for Beginners we shall now introduce you to the Muscle Hypertrophy Exercises for Beginners Level 1. You might be thinking ‘how long are you going to call me a beginner?’
Once you see and go through the three levels of Muscle Hypertrophy Exercises for beginners, you will thank yourself for being patient. For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners.
Muscle Hypertrophy Exercises for Beginners – Level 1
This schedule is for developing muscle mass by imposing greater stress on all types of muscles. During this phase the emphasis is on increasing the stamina and endurance. The individual gains some mass and increases stamina, endurance and improves technique further. This is a preparatory phase before moving on to the next level
Workout schedule, 4 days in a week, after 10 minutes of warm up exercises. Perform 2 sets each of 12 repetitions, using a weight which you cannot lift more than 12 times. Rest between sets – 1 minute
Day 1 & Day 3 (eg. Mon and Thu )
1. Smith squat
2. Lunges
3. Romanian Dead Lift (Stiff Leg)
4. Wide Squat or Abduction / Adduction
5. Calf Raises
6. Ab Machine Crunches
7. Dumbell Side Bends
Day 2 & Day 4 ( eg. Tue and Fri )
1. Lats pull down – narrow grip – palm facing towards body
2. T bar Rowing or Barbell Rowing
3. Flat bench press
4. Incline Dumbell Flyes
5. Dumbell front raises
6. Dumbell Lateral (Side) Raises
7. Biceps Curls
8. Triceps Pushdown or French Press
- Wed, Sat and Sunday Rest, no cardio also.
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the ‘Muscle Hypertrophy Exercises for Beginners Level 1’ for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Beginners Level 2