A lot of people across the globe snap up gym memberships for tons of reasons that can’t be covered in this article. That being said, I will focus on one of the popular reasons which is body building. When body building comes up as a topic, most beginner body builders immediately picture a severely demanding workout routine required to achieve their desired goals.
Unfortunately there is no two ways about it, you will have to indulge in rigorous ongoing workout routine which runs concurrently with relevant diets in order to achieve that highly coveted Usher Raymond type of body or whichever you’ve got in your thought bubble.
As a health and fitness enthusiast, I go to the gym three or four days a week constantly doing what it takes to take my workout routine to the next level. By taking my work out to the next level, I mean doing more to be more. I really cannot count the number of times I’ve seen guys at the gym perambulating, jumping from one machine to the next with no idea of what parts of their bodies to work on, how to work on it, how many reps?… the list goes on.
I am sure you’ve seen these guys as well, usually checking their phones every now and then, looking at the mirror, starring at everyone else in the gym, jump on a chest press machine and immediately get bored, on to the next one. If you have never seen any of these guys, you are definitely one of them… ‘am kidding.
If you have that burning desire to indulge in body building but simply do not know how to approach it, I have compiled an effective workout routine that will definitely serve as a solid foundation for a beginner body builder to commence their body building journey.
5 minutes on the Treadmill
Pull each arm backwards with palm behind your head and your elbow point towards the ceiling (Hold for 8 – 10 secs)and your back caved in. Repeat for each arm four to five times. For each leg, put one hand on the wall and use the other hand to pull the leg backwards so your knee is point towards the floor. You should feel a bit of pain in your thigh region indicating you are doing the stretch properly (Hold for 8 – 10 secs). Do the same for the other leg and repeat for each leg four to five times. The pre stretch is expected to warm up your muscles and get them ready for workout routine.
Press Up: 10 reps X 2 (Set a two week goal to increase your press ups to 15 X 2)
Chin ups: 50 – 70kg (10 reps) X 2 (Set a two week goal to increase your chin ups to 15 X 2)
Machine: Treadmill (Set to Manual)
Distance: 9-10 SPM/RPM (If you are struggling a bit, reduce to seven or eight and work your way up)
Time: 10 – 20 minutes
Chest Press: 50kg – 10 reps – 3 or 4 sets
Lateral Pull down: 45kg – 10 reps – 3 or 4 sets
Leg Press: 52kg – 10 reps – 3 or 4 sets
Back Extension: 27kg – 10 reps – 3 or 4 sets
Bicep Curl (Machine): 18 kg – 10 reps – 3 or 4 sets (If using dumbbells, select a reasonable size that you will be able to handle. Consistency is the key thing here, not excessive use of weights)
Triceps Pull down (Cable machine): 25kg – 10 reps – 3 or 4 sets (If applying dumbbells, select reasonable weights)
Shoulder Press (Machine): 27kg – 10 reps – 3 or 4 sets (If applying dumbbells, select reasonable weights)
If you decide to follow this workout routine, focus and consistency are two key ingredients that will enable you to start seeing the positive outcome of your hard work. From personal experience, after couple of weeks you will definitely feel the need to take your workout routine to the next level. Don’t forget, do more to be more.