| u are new to bodybuilding, everything can be very | | | | Crunches – Three sets of 20 to 30 reps. |
| overwhelming. The problem is if you ask a 100 people | | | | Day 4: Cardio |
| how to get started, you will get 100 different answers. I | | | | Half hour on the treadmill or elliptical trainer. |
| will try to answer some of the basic questions | | | | Day 5: Quadriceps/ Hamstrings/Calves |
| everyone asks: | | | | Quads: |
| Should I Join A Gym Or Workout At Home? | | | | Leg Press - One warm-up set of 15 reps followed by |
| If you have access to a gym, this is definitely the best | | | | 3 sets of 12 reps. |
| choice. There are too many distractions in a home. If | | | | Squats - One warm-up set of 12-15 reps followed by |
| you are a very discipline person, then working out at | | | | 3 sets of 12 reps. |
| home may be an option. For the average person, | | | | Alternating DB Lunge - Three sets of 12 to 15 reps. |
| home workouts do not last. | | | | Hamstrings: |
| Once you decide where you are going to workout, | | | | DB Stiff Leg Deadlift - One warm-up set of 15 reps |
| you have to decide on a time of day that works best | | | | followed by 3 sets of 12 reps. |
| for your schedule. Try to pick a time that you know will | | | | Calves: |
| have the least distractions. If you have a family and | | | | Standing or seated Calf Raises - One warm-up set of |
| kids, try to get to the gym before work. Or see if you | | | | 15 reps followed by 4 sets of 15-20 reps. |
| can get in a workout at lunch. Whatever you chose, | | | | Day 6: Optional Cardio |
| just be consistent with your workouts. | | | | Half hour on the treadmill, elliptical trainer or fast walk. |
| An added benefit to joining a gym is you can work | | | | Try to keep a journal of your workouts (including |
| with a personal trainer and have a personalize | | | | weights and times). This will help you keep track of |
| workout routine setup for your body type. If you | | | | your progress. Following the workout for a few |
| decide to workout at home, there are plenty of books | | | | months increasing the weights whenever you can. Try |
| and magazines that can help you setup a workout | | | | to keep strict form to avoid injury. |
| routine. | | | | Should I use nutritional supplements? |
| What kind of workout routine should I follow? | | | | Definitely! When you workout, you are breaking your |
| If you are just starting out, I would start out with a | | | | muscle down. Your body requires nutrients to build the |
| routine that hits each body part once a week: | | | | muscle back up. Building muscle is 10% working out |
| Day 1: Chest/Back/Biceps | | | | and 90% nutrients/rest. You build your muscle when |
| Chest: | | | | you are resting. |
| Dumbbell Bench Press – One warm-up set of 15 | | | | If I have to pick the top bodybuilding supplements, it |
| reps followed by 3 sets of 12 reps. | | | | would be in this order:a)Multi Vitamin – Make |
| Incline Bench Press – Three sets of 12 reps. | | | | sure your body has all the necessary nutrients, |
| Dumbell Flyes – Three sets of 15 reps. | | | | antioxidants and minerals to build muscle.b)Whey |
| Back: | | | | Protein – Try to make sure you eat at least 1 to |
| Lat Pulldowns To The Front – One warm-up set | | | | 1.5 grams of protein per pound of bodyweight if you |
| of 15 reps followed by 3 sets of 12 reps. | | | | are following a workout routine.c)Creatine – Try |
| One Arm Dumbell Row – Three sets of 12 reps. | | | | for 5 grams of creatine a day. If you have a sensitive |
| Low Cable row – Three sets of 12 to 15 reps. | | | | stomach, try Kre-Alkalyn.d)Water – Water is not |
| Biceps: | | | | a supplement…but it is very important. Drinking |
| Straight Bar or EZ Bar Curls – Three sets of 12 | | | | lots of water keeps the muscles full and helps flush |
| to 15 reps. | | | | your body of toxins. |
| Alternating Seated Dumbbell Curls – Three sets | | | | With the supplements listed above, also make sure |
| of 12 to 15 reps. | | | | you stick to healthy foods like oatmeal, egg whites, |
| Day 2: Cardio | | | | tuna, chicken, brown rice, vegetables, etc. If you need |
| Half hour on the treadmill or elliptical trainer. | | | | to cheat, do so in moderation. Try to stay away from |
| Day 3: Shoulders/Triceps/Abs: | | | | processed foods, sugar and alcohol. |
| Shoulders: | | | | Eating small meals 5-6 times a day is more beneficial |
| DB Should Press - One warm-up set of 15 reps | | | | then 3 meals a day. It keeps your muscles fueled |
| followed by 3 sets of 12 reps. | | | | throughout the day. |
| Lateral Raises – Three sets of 12 to 15 reps. | | | | By following the advice above, you will be well on your |
| Triceps: | | | | way to develop the body you dreamed about. The |
| Cable Pushdowns - Three sets of 12 to 15 reps. | | | | key to bodybuilding is consistency. If you stay |
| EZ Bar Skull Crushers - Three sets of 12 reps. | | | | consistent, you will succeed! |
| Abs: | | | | |