Beginners Guide to Weight Training
Page 8

Week 3

You have now completed the first two rounds of workouts in week 1 and 2. By now, you should be familiar with each exercise and how to get into proper position. You should now be getting used to the movement and are ready to start progressing.

I still want you to really concentrate on proper form and technique, that is of the utmost importance with this beginners program. However, you should be using or starting to use light dumbbells. If you haven’t used weight yet, you should now be attempting to use a pair of light dumbbells for each of the exercises. If you can’t perform the prescribed 12 repetitions, don’t worry about it. Log the amount of weight used and the amount of repetitions you performed. Your going to get it next week.

Day 1 - Workout A

5 Minutes light cardiovascular

Dumbbell Squats - 1 set of 12 repetitions
Dumbbell Bench Press - 1 set of 12 repetitions
Seated Dumbbell Curls - 1 set of 12 repetitions

Day 3 - Workout B

5 Minutes light cardiovascular

Dumbbell Shoulder Press - 1 set of 12 repetitions
Single Arm Dumbbell Rows - 1 set of 12 repetitions
Dumbbell Triceps Extensions - 1 set of 12 repetitions
Ab Crunches - 1 set of 15 repetitions

Important notes and instructions for week 3

Remember to perform 5 minutes of cardio prior to each session. As I mentioned before, this will provide your body with a general warm up and will get the blood flowing to all major muscles.

• By now, you should be familiar with each exercise. I want you to use dumbbells for all the exercises. The weight should be still kept constant. It’s important that you use your log book to record all weight and repetitions performed. If you find the two pound dumbbells too light, record this in your log book. Next week, you will be using heavier dumbbells.

• Rest 60 to 90 seconds in between sets. If you feel you need more time to rest, take another 20 seconds.

• Feel free to do another 5 minutes of light cardio upon completion of your session. This will provide a cool down time and allow your muscles to “unwind” - Very important.

• You should now be watching your diet. I’ve written a basic nutrition guide for beginners including a sample diet plan. It is very important that you start using a healthy diet plan. You can check it out here.

• Remember to drink two glasses of water prior to working out and another two glasses while working out. If your working out at a gym, try filling up a water bottle and take that with you while working out.

Week 4

At this stage, you should be very familiar with each of the exercises. By now, you should be using dumbbells for each exercise. Your number one priority is to concentrate on improving your form and technique, that is of the utmost importance with this beginners program. You should now be thinking of progressing.

If you have been using the same pair of dumbbells for the past 3 weeks and find they are too light, I want you to pick a pair of heavier dumbbells for this weeks workouts. If you’ve been using the 2 pound dumbbells, I want you to use 4 pound dumbbells instead. How do you know when the dumbbells are too light? If you can perform 12 repetitions with no effort. If you feel you are having a hard time completing 12 repetitions with some of the movements, stick with your current weight. However, I really want you to start concentrating on improving your strength so focus your efforts on performing 12 solid repetitions for each exercise.

Remember to log the amount of weight used and the amount of repetitions performed. Next week, I want you to seriously start thinking of using heavier dumbbells.

Day 1 - Workout A

5 Minutes light cardiovascular

Dumbbell Squats - 1 set of 12 repetitions
Dumbbell Bench Press - 1 set of 12 repetitions
Seated Dumbbell Curls - 1 set of 12 repetitions

Day 3 - Workout B

5 Minutes light cardiovascular

Dumbbell Shoulder Press - 1 set of 12 repetitions
Single Arm Dumbbell Rows - 1 set of 12 repetitions
Dumbbell Triceps Extensions - 1 set of 12 repetitions
Ab Crunches - 1 set of 15 repetitions

Important notes and instructions for week 4

Remember to perform 5 minutes of cardio prior to each session. As I mentioned before, this will provide your body with a general warm up and will get the blood flowing to all major muscles.

• It is time to think about improving. If you can perform 12 easy repetitions, it is time to start using heavier dumbbells. If you’ve been using 2 pound dumbbells, start using 4 pound dumbbells. If you’ve been using 5 pound dumbbells, start using 8 pound dumbbells. The point is to pick slightly heavier dumbbells and try and perform 12 repetitions in perfect form. However, there may be some movements, such as the dumbbell squat that you may need more time to adjust.

• What if you don’t have heavier dumbbells? Try performing additional repetitions. Instead of doing 12 repetitions, try doing 14. If you can do 14 easy repetitions, try doing 16. The point is to improve. However, at some point, I suggest purchasing additional dumbbells. Walmart has pretty cheap dumbbells which you can get for under $15.00. If not, try going to a second hand store such as Value Village. They will more than likely have dumbbells for under $10.00.

• By now, you should be following a clean diet. If you haven’t done so yet, I strongly suggest you head over to the beginners nutrition section and start using some of the suggestions outlined in the program.

• You should be drinking two glasses of water prior to working out and drinking an additional two glasses while working out.

• Feel free to perform 5 to 10 minutes of cardio after working out. This will cool you down and allow your muscles to “unwind”.

• Remember to log all information in your log book. You are using the log book, Right? If you’re not, I strongly suggest you start. Click here to download the logs for this program.

Week 5

By now, you should be familiar with all of the exercises. Your body should now be accustomed to each of the movements. At this stage, I really want you to consider improving. That is, I want you to start using heavier weight. If you’ve been performing the exercises in an easy manner, I want you to start using heavier dumbbells. I want you to check back in your notes, and see how you’ve been progressing. How much heavier should the dumbbells be? I want you to pick a pair of dumbbells that are two pounds heavier.

With that beings said, if you feel you can’t use heavier dumbbells, don’t. I want you to progress at a comfortable pace and NOT to sacrifice proper form for heavier dumbbells.

I still want you to concentrate on your form and technique, but at the same time, I want you to consider using heavier dumbbells. Remember to log each of your lifts in your log book.

Day 1 - Workout A

5 Minutes light cardiovascular

Dumbbell Squats - 1 set of 12 repetitions
Dumbbell Bench Press - 1 set of 12 repetitions
Seated Dumbbell Curls - 1 set of 12 repetitions

Day 3 - Workout B

5 Minutes light cardiovascular

Dumbbell Shoulder Press - 1 set of 12 repetitions
Single Arm Dumbbell Rows - 1 set of 12 repetitions
Dumbbell Triceps Extensions - 1 set of 12 repetitions
Ab Crunches - 1 set of 15 repetitions

Important notes and instructions for week 4

Remember to perform 5 minutes of cardio prior to each session. As I mentioned before, this will provide your body with a general warm up and will get the blood flowing to all major muscles.

• If you’ve been performing 12 easy repetitions with the same weight, it’s time to move on. I want you to start using heavier dumbbells for this weeks workouts. Try picking a pair of dumbbells which are two pounds heavier. For example, if you’ve been using 2 pound dumbbells, try using 4 pound dumbbells. If you’ve been using 5 pound dumbbells, try using 7 or 8 pound dumbbells.

• What if you don’t have heavier dumbbells? Try performing additional repetitions. Instead of doing 12 repetitions, try doing 14. If you can do 14 easy repetitions, try doing 16. The point is to improve. However, at some point, I suggest purchasing additional dumbbells. Walmart has pretty cheap dumbbells which you can get for under $15.00. If not, try going to a second hand store such as Value Village. They will more than likely have dumbbells for under $10.00.

• You should be getting a feel for each of the exercises. I really want you to start concentrating on “feeling” the muscle work. That is, as you perform each repetition, I want you to contract the muscles being worked. For example, if you are performing the dumbbell bench press, I want you to start contracting your chest muscles as while you are performing the movement.

• If you haven’t done so yet, I strongly suggest you head over to the beginners nutrition section and get start on a clean eating regiment. Click here to visit the section.

• Remember to use your logs to record all of your lifts. Click here to visit the log section of the beginners program.

Week 6

We are in the final week of the beginners program. By now, you should be very familiar with each of the exercises and confident about performing the movement. This includes getting into the proper position and correctly executing the exercise. You should also be noticing strength improvements. It is time to keep moving forward and finishing the program with a strong finish. I want you to pick a pair of heavier dumbbells for this session.

The weight doesn’t have to be substantial but I do want you to try and use slightly heavier dumbbells. If you’ve been using 2 pound dumbbells, I want you to try and use 4 pound dumbbells, if you’ve been using 5 pound dumbbells, I want you to try and use 7 or 8 pound dumbbells. The point is to try and improve. However, if you strongly feel you can’t perform 12 repetitions using heavier weight, don’t.

Also, if you feel you can add another set, try adding another set. What we are tying to do is add a little more intensity and volume to your workouts. As you progress, your body will need to keep challenging itself if order to improve. In other words, you have to work harder.

Remember to concentrate of using proper form and always concentrate on working the muscle. As you perform each movement, contract the working muscles as you push and pull the weight.

Day 1 - Workout A

5 Minutes light cardiovascular

Dumbbell Squats - 1 set of 12 repetitions (optional, perform one more set)

Dumbbell Bench Press - 1 set of 12 repetitions (optional, perform one more set)

Seated Dumbbell Curls - 1 set of 12 repetitions (optional, perform one more set)

Day 3 - Workout B

5 Minutes light cardiovascular

Dumbbell Shoulder Press - 1 set of 12 repetitions (optional, perform one more set)

Single Arm Dumbbell Rows - 1 set of 12 repetitions (optional, perform one more set)

Dumbbell Triceps Extensions - 1 set of 12 repetitions (optional, perform one more set)

Ab Crunches - 1 set of 15 repetitions (optional, perform one more set)

Important notes and instructions for week 4

Remember to perform 5 minutes of cardio prior to each session. As I mentioned before, this will provide your body with a general warm up and will get the blood flowing to all major muscles.

• If you don’t have heavier dumbbells, try doing additional repetitions. For example, instead of performing 12 repetitions, try doing 14.

• Rest for 60 to 90 seconds. However, if you want “turn up” the intensity a little, try reducing the rest times to 50 seconds instead of 60 to 90. Don’t do this unless you feel you are confident that you can handle less rest time.

• Record all of you lifts in the log book. If you choose to continue weight training, you can now look back in your logs and decide how to continue.

Congratulations!

You have just completed Building Muscle 101's beginner weight training program. You are now ready to tackle the more advanced programs. Now that you’ve completed the introductory program, we can now build upon the concepts you’ve learned and start adding more volume and intensity into your workouts.

Where do you go from here? Here’s what I suggest. Keep on with the beginners format above for another 6 weeks but try and add an extra set to the exercises and possibly additional exercises as follows:

Day 1 - Workout A

5 Minutes light cardiovascular

• Dumbbell Squats - 2 set of 12 repetitions
• Dumbbell lunges - 1 set of 12 repetitions
• Dumbbell Bench Press - 2 set of 12 repetitions
• Dumbbell fly - 1 sets of 12 repetitions
• Seated Dumbbell Curls -2 set of 12 repetitions

Day 3 - Workout B

5 Minutes light cardiovascular

• Dumbbell Shoulder Press - 2 set of 12 repetitions
• Dumbbell laterals - 1 set of 12 repetitions
• Single Arm Dumbbell Rows - 2 set of 12 repetitions
• Dumbbell Triceps Extensions - 2 set of 12 repetitions
• Ab Crunches - 2 set of 15 repetitions

Of course, if you are working out at a commercial gym, you can start incorporating machines into your program. The above workout can be performed at home or at a gym.

As you progress with your routine, you will need to incorporate additional volume and intensity into your routine. Once the weight starts becoming too light, you will need to add additional work loads. You may want to add an additional set or more repetitions, as you start seeing more progress. Remember to keep updating your log books with each workout.

Now, Building Muscle 101 has a slew of workouts for the beginner, intermediate, and advanced. If you feel your ready to progress to more advanced workouts, please see our routines section here. You will find specialized workouts for fat loss, building muscle and other advanced routines.

Now, for those of you who are deadly serious about dramatically altering your appearance, I suggest incorporating body type systems. These types of programs use a custom approach to diet, supplements, and training. That is, all aspects of your diet and training are tailor made for your specific body type that includes your:

• Age;
• Metabolism;
• Activity levels;
• Sex;
• Height;
• Weight;
• Weight Training Hours Per Week;
• Goal;
• Body Type

These types of programs are very effective at producing dramatic results quickly. For more information about body type training, please see this article here.

For a printable version of this workout, please click here.

To go to and download the workout journals for this program, please click here.

Remember to be consistent with your training, diet, and rest, improve with each passing week, and I’m 100% certain, you’ll reach your physical goals sooner rather than later.

If you have any questions, please don’t hesitate to send me an email at:

buildingmuscle101@vianet.ca

Good luck and all the best,

Blake

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