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Beginner Bodybuilding Workout Routine

A basic 2-split program for a novice trainer.

A basic 2-split program is outstanding for a beginner who wants to train 2-3 days a week

Day 1: Cheast, back, shoulders, abs.  Day 2: Legs, calves, biceps, triceps, abs.   

Day 1

Exercise

Bench Press

Smith-Machine Incline Press

Front Pull-Down

Seated Cable Row

Behind the neck Presses

Lateral Raise

Basic Crunches

 

Sets

3

3

3

3

3

3

4

Reps

15, 12, 10

8-10

8-10

8-10

8-10

10

15-20

 

 

 

Day 2

Exercise

Squats

Leg Presses

Lying Leg Curls

Standing Calf Raises

Barbell Curls

Seated alternate Dumbbel Curls

Pushdowns

Hanging Knee Raise

 

Sets

4

3

3

4

3

3

4

3

Reps

15, 12, 10, 8,

12, 10, 8

10

15

8-10

8-10

10

15-20

 

 

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