Beginner Training

Biceps

Biceps Workout: Long Head Emphasis

This workout targets the long (outer) head of the biceps muscle.

                                            Incline Dumbbell Curls: - 4 sets; Rep Scheme: 6, 6, 12, 12

Close-Grip Barbell Curls: - 3 sets; Rep Scheme: 10, 10, 12

Standing Cable Curls: - 4 sets; Rep Scheme: 6, 8, 12, 12




















              Hammer Curls: - 3 sets; Rep Scheme: 10, 8, 6




















Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Biceps workout for Mass

Barbell Curls - 4 sets; Rep Scheme: 6, 10, 12, 12















                                                       Dumbbell Preacher Curls - 4 sets; Rep Scheme: 8, 10, 10, 12

                                                       Hammer Curls - 4 sets; Rep Scheme: 10, 10, 12, 12



                                                       Reverse Curls - 3 sets; Rep Scheme: 8, 10, 12

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Triceps

Triceps workout for Mass

                                             Lying French Press (Skull Crushers) - 5 sets; Rep Scheme: 12, 8, 8, 10, 10

                                                      Triceps Pressdown - 3 sets; Rep Scheme: 8, 10, 12

                                                    Close-Grip Bench Press - 4 sets; Rep Scheme: 8, 8, 10, 12

                                                   Seated Overhead Dumbbell Extension - 3 sets; Rep Scheme: 8, 10, 10

                                                  Dumbbell Kickbacks - 3 sets; Rep Scheme: 8, 8, 10

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Back Workout: Width

Pull-ups - 4 sets; Rep Scheme: 12, 10, 8, 8

Wide-Grip Lat Pulldown - 4 sets; Rep Scheme: 10-12 reps per set

Wide-Grip Seated Cable Row - 4 sets; Rep Scheme: 10-12 reps per set

Straight-Arm Pulldown - 3 sets; Rep Scheme: 10-12 reps per set

RRest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Back workout for Mass

Lat Pulldowns or Pull-ups - 4 sets; Rep sheme: 8, 8, 12, 12

Bent-Over Barbell Row - 4 sets; Rep sheme: 6, 8, 10, 12

T-Bar Row - 4 sets; Rep sheme: 6, 10, 12

Barbell Shrug -4 sets; Rep sheme: 12, 10, 8, 8

Straight-Arm Pulldown - 4 sets; Rep sheme: 10, 12, 12

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Shoulder Workout: Front Delt Emphasis

Barbell Front Raise - 3 sets; Rep Scheme: 12, 10, 8

Reverse-Grip Smith Machine Press - 4 sets; Rep Scheme: 12, 10, 8 , 6

Upright Cable Row - 3 sets; Rep Scheme: 10-12 reps per set
(compound set with)

Dumbbell Lateral Raise - 3 sets; Rep Scheme: 10-12 reps per set



Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Shoulders workout for Mass

Overhead Barbell Press - 4 sets; Rep Scheme: 6, 8, 10, 12

Dumbbell Shoulder Press - 4 sets; Rep Scheme: 6, 8, 10, 12

Wide-Grip Upright Row - 4 sets; Rep Scheme: 8, 8, 12, 12

Bent-Over Lateral Raise - 4 sets; Rep Scheme: 12, 12, 15

Dumbbell Lateral Raise - 4 sets; Rep Scheme: 6, 12, 12

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets before beginning the first exercise.

Chest workout for Mass

Incline Barbell Press - 4 sets; Rep Scheme: 12, 12, 10, 8

Flat-Bench Dumbell Press - 4 sets; Rep Scheme: 6, 10, 12, 12

Decline Bench Press - 4 sets; Rep Scheme: 6, 8, 8, 10

Pec-Deck Flye - 4 sets; Rep Scheme: 10, 10, 12, 12

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.