I have discussed in other articles on bodybuilding for beginners, it is essential that you take it slow at first to avoid injury. It is very easy for us to dive and try to lift more than they should be increased. Over training is a big problem with that is just beginning. You must take the first 12 weeks of weight lifting, with the main objective is to condition himself for the rest of your career.

This program is a routine 12 weeks and must be performed as follows:

Total Body Workout Weeks 1 to 6 – Training complete after two days per week during the first three weeks. Perform one set of 15 repetitions of each exercise. Over the past three weeks, do 2 sets of 12 repetitions of each exercise to increase the intensity. You can use a little more weight at this point.

Exercises for weeks 1 to 3:

Leg press, lying leg curls, seated cable row, flat bench press, dumbbell press, dumbbell shrug, tricep pushdowns, barbell curls, back extensions, standing calf raises, barbell wrist curls, abdominal crunches.

Leg Press	Lying Leg Curls	Seated Cable Row
flat bench press	Dumbbell Press	Dumbbell Shrug
Tricep Pushdowns	Barbell Curls	Back Extensions
Standing Calf Raises	Barbell Wrist Curls	Abdominal Crunches

Exercises for 4 weeks to 6:

As the week from 1 to 3, but now I do 2 sets of 12 repetitions with more weight.

Exercises for weeks 7 to 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:

To workout the upper body for 1 to 2 sets of each exercise 10 to 12 repetitions each. For training, the lower body to perform 1 to 2 sets of 8 to 12 repetitions of each exercise. You can do 15 to 40 repetitions of abdominal exercises, increasing intensity as the best.

Switching between the two sets of exercises. In the first week, you end up doing the workout upper body twice lower body workout and after. During the second week of training will lower body twice and the effective upper body at once, etc.

60-90 seconds rest between sets.

Choose an alternate to exercise the opportunity to work the muscles a little differently.

This fitness routine for beginners is designed to condition your muscles and your mind will help you prepare for more advanced training and increasing the large muscles in the long term. Be patient, have not emerged and the reward will be useful.

A balance of your training program is not only useful for setting goals for personal weight training, but also one can help measure the success or failure of the program they use and making important decisions can completely change the course of life in bodybuilding for the better.

It is a process that takes only a minute of your work schedule and yet can save you many hours of training in the gym ineffective, not to mention effort and money that goes into the exercise.

There are a variety of tracking solutions for the weights interested in measuring their progress. These range from a simple notebook where you can store on a daily basis from their monitoring various parameters such as body fat, weight and mass to a sophisticated tracking software that automatically record the results of personal progress and analyzed to produce the tables and charts for a more analytical weight training.

Measures that can help one to track their progress may include:

Weight: Using the common scale, to check at least once a week on body weight and burn accordingly for tabulation and analysis. Pour une meilleure précision, la cohérence des conditions entourant la pesée. Visit the bathroom before hand and avoid foods or take a bath later.

Body fat: The weight alone can not adequately say they are making progress that could be fat or muscle. To quantify body fat percentage once a fortnight, using methods such as skinfold measurements. This is done using body fat calipers.

FFM: Taking the fat of their total body weight, one can accurately estimate the total muscle mass.

Tape measure: With a flexible panel measuring tape, take measurements of your biceps, thighs and chest twice a month to see the size they receive as a result of their training exercises with weights.

Full length photos: Photos are a good way to visually compare the results obtained in the course of a year of weight training, especially for beginners, where change is potentially enormous. They provide an incentive for a weight trainer to increase their efforts and also helps to highlight areas that need to be worked.

Journal of Food: This is essential if you’re willing to learn which foods make the best of you. Keep a record of food consumed at each meal, in terms of types of food and calories cumulative. This helps control the amount of energy available to the body.