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Muscle Building Bible Exercises For Biginners


Muscle Building Bible

Before heading further of what needs to be done and what not, let us imbibe the fact that bodybuilding is both a physiological and a biochemical process that requires tremendous will power to make it really happen. People are much concerned about their health nowadays because of growing number of diseases that are invading our body, hence here is a complete line of instructions for those who are newly entering the phase of muscle building,


When it comes to muscle building and getting in the shape it’s never too late and you’re lucky that you thought about it ahead of time. When as a beginner you kick start your schedule of series of workouts be rest assured to bump into little post workout pain which is the first indication that those sloppy muscles in your body are all set to face some tough action in the coming times.

Since you are a novice, we suggest some intermittent exercise regime that will get your body in the phase of workout and get it prepared for some serious actions. It is advised that if you face some serious injuries seek your trainers help to replace it with some other form of workout. But 4 weeks of strenuous workout and you should be ready to fork out some good money out of your pocket to buy a new pair of Tees and shirts that will show off your sleeve-splitting arm and muscular frame.

Begin with performing the following works outs for 2-4 times per week. Make a note of the weight that you lifted in the first 2 weeks and what weight you are capable of lifting post 2 weeks of the workout.

Let’s begin:

Day Exercise Number of sets Number of times exercise needs to be done  

Duration (seconds)


1 Bodyweight Squat 3 15 60-90
Dumbbell Bench Press 3 15
Pull up 3 15 60-90
Dumbbell Deadlift 3 15 60-90
Dumbbell Lateral Raise 3 15 60-90
Hammer Curl 3 15 60-90
Triceps Push Down 3 15 60-90
Bicycle crunch 3 15 60-90
Jog, cycle or walk 5-15 minutes
2 Dumbbell Incline Bench Press 3 12 60-90
Bodyweight or Dumbbell Step-Up 3 12 60-90
Dumbbell Bent-Over Row 3 12 60-90
Bodyweight or Dumbbell Lunge 3 12 60-90
Dumbbell Seated Shoulder Press 3 12 60-90
Plank 3 60 and rest 60-90
Jog, walk , 5-15 minutes
3 Dumbbell Split Squat 3 15 60-90
Power Clean 3 15 60-90
Parallel Bar Dip 3 15 60-90
incline Reverse Flye 3 15 60-90
Lying Leg Raise 3 15 60-90
Seated Calf Raise 3 15 60-90
EZ-Bar Curl 3 15 60-90
Close-Grip Bench Press 3 15 60-90
Walk, Jog or Row 5-15 minutes
4 Dumbbell Squat 3 12 60-90
Chin-Up 3 12 60-90
Dumbbell Chest Flye 3 12 60-90
Dumbbell Upright Row 3 12 60-90
Single-Arm Dumbbell Row 3 12 60-90
Good Morning 3 12 60-90
Jog , Cycle or Walk 5-15 minutes


These 4 days of exercising routine have to follow in three phases. In the first phase continue it for 2 months and if you think your stamina is growing you can hop on to the second phase but take the advice of your trainer and doctor so that you don’t push your muscles too far. The phase two needs to be strictly followed for 8- 12 weeks with 10-15 % increase in the weight you lift . Phase 3 (Weeks 12-18): Do 10 reps instead of 12 and increase the number of sets from 3 to 4 with a break of 45 seconds in between two sets.  Increase the weights from Phase 2 by 10-15 %.


Once you thoroughly follow this regime as bible you will surely see the result that will make your friends and for envious.




Some quick tips to help you with your muscle building as a beginner:

  1. Work out on alternate days to prevent soreness
  2. Make stretching a routine, it reduces soreness and makes your body more flexible
  3. Make sure you include carbs and proteins in your diet before and after workout, protein will help in cell synthesis and carbs will provide you that extra punch of energy that you would need before and after workout
  4. it’s a misconception that cardio should be done post lifting but it is recommended that you do the lifts first followed by cardio

It is best to start your muscle building routine under the instruction of a trainer who can help you out with the exercises that will be beneficial as per your body type.

About ManuHealth

Personal Trainer, Nutrition Specialist. Hers is your ultimate resource for workouts, muscle building, fat loss; fitness, healthy recipes & training advice

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