A Beginner Workout Routine To Build Muscle

A Beginner Workout Routine To Build Muscle
This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it's approach, which is also why it is very effective for building muscle mass.
The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training.
Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.This has been devised to follow for approximately 4-6 months, which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.
I have met very learned weight trainers who have been doing this for years but physically appear as though they don't put into action what they have "learned." It's not so much "what you know" as it is how you "put into action" what you do know.
Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and i guarantee you will start to build more muscle as a result.
Step 1. From the following muscle groups, pick two that you will be working out on day 1 of weight training.
Chest 
Back 
Shoulders 
Legs 
Biceps 
Triceps
Day 1 _________ and __________

Then for day 2, pick two different muscle groups.

Day 2 _________ and __________

Finally, day 3 will include the last two muscle groups.

Day 3 _________ and ___________

Here is your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this:
Monday: back & chest 
Tueday: cardio 
Wednesday: legs & shoulders 
Thursday : cardio 
Friday: biceps & triceps 
Saturday & sunday ff
Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.
Chest
Flat bench press with bar 
Flat bench press with dumbbells 
Incline bench press with bar 
Incline bench press with dumbbells 
Dips
Back
Dumbbell one arm lat row 
Cable lat pulldown to front 
Seated back row on machine 
Deadlifts 
Bent over back rows 
Lower back extension 
Chin-ups (Pull-ups) 
Shrugs for Traps (Dumbbells or barbell)
Shoulders
Seated military press with bar 
Seated dumbbell shoulder presses 
dumbbell side lateral raises 
Bent-over dumbbell raises 
Front dumbbell raises
Legs
Squats 
Leg press 
Leg curls 
Leg extension 
Stiff-leg deadlifts 
Lunges 
Calf-raises/presses
Biceps
Alternate dumbbell curls 
Straight bar curls 
Cable curls 
Hammer curls (forearms and biceps) 
Ez curl bar curls
Triceps
Triceps extension (lying down) (Skullcrushers) 
Close-grip bench press 
Cable triceps pushdowns 
Dumbbell kickbacks
Abdominals
Lying crunches 
Leg raises 
Cable crunches 
Stability ball crunches 
Crunches on incline bench
Now plug each exercise into the appropriate spot on the next page to give you the whole week's routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity.Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the entire 4-6 months. It's up to you.
Monday: muscle groups ______________ & _____________
1st muscle group___ 
1st exercise____________ x 3 sets 
2nd exercise____________x 3 sets 
3rd exercise (if applicable)____________x 3 sets

2nd muscle group______ 
1st exercise____________x 3 sets 
2nd exercise____________x 3 sets 
3rd exercise (if applicable)____________x 3 sets

*include 2 sets of 2 abdominal exercises

Wednesday: muscle groups ____________ & _____________

1st muscle group ________

1st exercise ________________x 3 sets 
2nd exercise_______________x 3 sets 
3rd exercise (if applicable)____________x 3 sets

2nd muscle group _________

1st exercise ______________ x 3 sets 
2nd exercise _______________ x 3 sets 
3rd exercise (if applicable)____________x 3 sets

Friday: muscle groups ________________ & _________________ 
1st muscle group __________ 
1st exercise ______________ x 3 sets 
2nd exercise ______________ x 3 sets 
3rd exercise (if applicable)____________x 3 sets

2nd muscle group __________ 
1st exercise _______________ x 3 sets 
2nd exercise _______________ x 3 sets 
3rd exercise (if applicable)____________x 3 sets

Include 2 sets of 2 abdominal exercises 
You will be doing 3 weight training workouts per week.
You will be doing two muscle groups per workout (ex. Biceps & triceps). You will be doing two to three exercises per muscle group. (ex. Flat bench w/ bar, incline bench w/ dumbbells)
You will be doing 3 sets per exercise.
1st set-10 reps (warm-up) 
2nd set-8 reps (weight acclimation) 
3rd set-6 reps (heavy set)
On each set, try to progressively add a little more weight each time.
Keep records of your weight lifts so you can try to outdo (progress) each and every workout! You can do abdominals twice a week, spaced apart a few days.
This beginner's workout routine to build muscle will soon have you blasting past others in the gym.
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