Body Building Routines - 12 Week Beginner Program Part 2

Part 1 of this series discussed a body building routine for beginners weeks 1 through 6. This involved working 2 days per week performing 1 set of 15 reps per exercise. The second phase consisted of increasing this to 2 sets of 15 reps with a little more weight. Once you have completed the first 6 weeks of this program you are ready to begin weeks 7 through 12. During this phase you will perform a split routine to be performed three days per week instead of two.


This three day split can be performed Monday, Wednesday, Friday OR Tues, Thursday, Saturday. As long as there is a day in between your workouts for rest. Remember that you are concentrating on form during this time period. It is not important that you concentrate on lifting heavy weights. Form comes first. Perfect your lifting technique now and it will pay off later when you begin performing more advanced routines.

Exercises for Weeks 7 through 12:

Upper Body:

Flat dumbbell press, pec dec fly, 1 arm dumbbell row, seated cable row, seated dumbbell press, dumbbell lateral raise, dumbbell shrug, tricep pushdown, barbell curl, barbell wrist curl.

Lower Body:

Smith machine squats, leg extensions, lying leg curls, back extensions, standing calf raise, abdominal crunches, reverse crunches.

Suggestions:

For the upper body workout perform 1 to 2 sets of each exercise for 10 to 12 reps each. For the lower body workout perform 1 to 2 sets of 8 to 12 reps for each exercise. You can do 15 to 40 reps of abdominal crunches increasing the intensity as you get better.

Alternate between the two exercise routines. In the first week, you’ll end up doing the upper body workout twice and the lower body workout once. In the second week you’ll do the lower body workout twice and the upper body workout once, etc.

Rest 60-90 seconds between the sets.

Choose exercise alternates on occasion to work the muscles a little differently.

This body building routine for beginners is designed to condition your muscles and your mind to prepare you for more advanced workouts and huge muscle gains over the long term. Be patient, don't rush ahead and the rewards will be worth it.

By: Peter Harris

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To see the split routine outline for weeks 1 through 6 please go here now: Split Routine. Body Building Routines for beginners can be difficult to figure out on your own. You can get expert advice at anytime by clicking here now: Tips for Beginners