Getting Started - Bodybuilding for Beginners

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.