MuscleWiki Logo

Beginner Bodybuilder Routine

Beginner Bodybuilder Routine for users getting started with Bodybuilding.

مبتدئ٤ days / week20–25 min

Your 4-day plan

Day 1 · Beginner Bodybuilder - Chest and Shoulders

٤ exercises · About 25 min

1Image

Barbell Bench Press

Chest

3 × 5-8

2Image

Barbell Incline Bench Press

Chest

2 × 6-10

3Image

Dumbbell Seated Overhead Press

Shoulders

2 × 5-8

4Image

Dumbbell Bayesian Lateral Raise

Shoulders

2 × 6-10

Start Day 1

Muscles trained

PrimarySecondary

المعدات

  • 杠铃
  • 哑铃
Start Day 1