Beginner Foundation Course

Every beginner should have a good foundation on top of which they can build a great looking physique but these days beginners have their eyes set on the dumbbells and chest flyes and we can see them do these exercise everyday of the week.

Every one has strength issues when they first start to lift weight and you will realize that your right arm is stronger than your left arm and after months of training you will notice that one part of your body is bigger than your other part so I highly recommend you beginners to do this Foundation course for two months before moving onto bodybuilding programs so that you will increase your strength and it also will help you to grow your muscles proportionately.

Month 1 First 2 weeks

(Full body workouts)

Monday,Wednesday,Friday

10 Minute Stretching 

Chin ups

Push ups

Squats

Leg Extensions

Lat pull down

Chest Flyes

Tuesday,Thursday,Saturday 

10 Minute Stretching 

Pull ups

Push ups

Military Press

Barbell curls

Triceps Pull down

Abs

Month 1 Last 2 weeks

(Upper body/Lower body)

Monday,Wednesday,Friday

Flat bench press

Preacher curls

Seated triceps dips

Seated cable rows

Forearms

Abs

Tuesday,Thursday,Saturday 

Arnold press

Lateral shoulder raise

Squats

Hamstring curls

Leg Extensions

Calves

Month 2

Monday

Chest 

Incline barbell bench press

Decline barbell bench press

Neutral grip dumbbell bench press

Dumbbell/Cable flyes

Tuesday

Back

Overhand Grip Barbell rows

V Bar Cable rows

Dumbbell rows

Wide grip lat pull downs

Wednesday

Legs

Squats/Leg press

Leg extension

Hamstring curls

Back lunges

Thursday

Shoulders

Military press

Lateral raises

Front raises

Arnold press

Friday

Triceps

Close grip bench press

Dumbbell kickbacks

Overhand cable pull downs

Overhead cable extension

Biceps

Inclined bench biceps curls

Preacher curls

Hammer curls

Barbell 21's curls 

REPs  And SETs

Reps ranging from 8 to 12

4 Sets maximum  3 Sets minimum