The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we’ll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you’ll find the use of this single piece of equipment restricting, so later in this series of articles we’ll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.
Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:
Day 1 – Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 – Quads, Forearms, Calves
Day 4 – Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Bench press, flyes
UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover
SHOULDER: Lateral raise, shoulder press, upright row
TRICEPS: Lying triceps extension
BICEPS: Curl, concentration curl
FOREARMS: Wrist curl, wrist extension
LEGS: Squat, leg curl, calf raise