Building Muscle Basic Workout

Basic Weight Training Workout For Building Muscle

This basic weight training workout is a good starting point for anyone who is ready to begin serious bodybuilding. This is a 3 day split routine in which you’ll be working a different muscle on Monday, Wednesday and Friday.

On the in-between days (Tuesday, Thursday, Saturday) you can do your cardio and have one day off (Sunday) for resting. Of course, you can change the days around to whatever is more convenient for your schedule. Just remember that it is best to alternate between weights and cardio.

For each exercise do 8-12 reps, 3 sets and rest 60 seconds between sets. The only exception is the abdominal crunches for abs in which you’ll do 4 sets and 120 seconds between sets.

Monday – Chest and Biceps

Exercise Sets
Dumbbell Bench Press
Dumbbell Fly
Barbell Curl
Barbell Inclined Bench Press
Dumbbell Seated Curl
Push Ups
Hammer Curl
Dumbbell Declined Fly

Wednesday – Back, Triceps and Shoulders

Exercise
Seated Barbell Shoulder
Pullups
Dips
One-armed Dumbbell Row
Dumbbell Triceps Extension
Barbell Bent Over Row
Dumbbell Front Raise
Dumbbell Lateral Raise

Friday – Lower Body & Abs

Exercise
Dumbbell Lunges
Leg Press
Leg Extensions
Seated Leg Curl
Barbell Seated Calf Raise
Abdominal Crunches

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