If you are a beginner and looking for packing some serious mass, then this article will give you all the workouts that can help you to meet your fitness goals. Since you are a beginner you must know that there are no shortcuts or miracles in bodybuilding. By following a good workout program and taking care of your diet, you can literally pack some serious muscles in less time.
However, it’s important to note that until you must know the importance of warming up the body first and then going for heavy workouts. Proper form is essential and don’t lift heavy weights initially.
Top 5 Workouts For Beginners
Dumbbell Bench Press
You can also do dumbbell bench press for building your chest muscles. It also work on lower pecs and shoulders effectively, to give you the perfect chest as possible. Although you can use barbell, but using dumbbells too has benefits. To start the exercise, lie down on the flat bench and keep your back straight.
Pick up dumbbells in both the hands and raise them up in the air and align them at shoulder’s width. Now you are in position, begin to press the weight down slowly until the forearms and upper arm makes 90 degree angle. Then lift them up by extending your arms fully. Repeat for 18 reps in 2 sets.
This exercise requires a very good form and balance. It effectively works on your shoulder muscles and triceps also. Almost many people do this workout in wrong manner, which later on can result in serious injuries. To start the workout, first mount the barbell on rack at chest level. Next, stand straight and pick the barbell from the rack with your palms facing forward.
Take shoulder’s width and bend your knees at bit. Now place the dumbbell on collar-bone and then lift the barbell up by extending your arms. Then slowly come back down to shoulders level. Do about 20 reps in 2 sets.
It is commonly used for strength training. The main muscle that gets worked is lats as well as back, biceps and forearms. You will be using your own body weight for this exercise. First grab the pull up bar with your palms facing your torso and take a bit less width than shoulders.
To get habituated you can use a chair to support yourself. With your arms extended, try to keep your torso as straight as possible and keep your chest out. Breathe out and pull yourself up with your torso until head comes to the level of the bar and keep your upper body still. Then lower yourself down back to first place and breathe in. Do about 15 reps in 2 sets.
Dumbbell Bicep Curls
Most of the beginners are more fascinated to have big biceps, this exercise is for them. Curling gives good contracting to biceps which increases the muscle size. So you must do this exercise 3 times in a week to have big biceps. Stand up with dumbbell in each hand and keep your back straight.
Now you are ready to start, without moving your upper arm curl the weights up at same time contracting biceps. Raise the weight up to shoulder’s level and then come down slowly to starting position. Do about 20 reps in 3 sets.
Triceps pushdown is one of the best exercise to build triceps. There are different handles that you can use at your comfort to see the results. To start the exercise, first hold the grip and bend your knees.
Lower your body slightly and push down until you arms come down completely. Then again slowly move up and while you do this remember to contract your triceps. Do about 20 reps in 2 sets.