Workout Routines for Beginners

There are many basic mass building and fat burning workout scedules with numerous variations of each one. And that doesn't even take into account different ways of increasing the intensity like drop sets, up & down the rack, forced reps, etc. I'd like to share some of the bodybuilding & powerlifting routines that I have used and share some of the thoughts and results that I have gained.

3 Day Workout Routine:

This is the type of routine a beginner should follow. With this type of routine, I went from 120 lbs. up to 162lbs. while still keeping at a respectable bodyfat level of around 10%. The real key to gains is diet, training, and lots of rest. When I wasn't lifting or eating, I did little as possible. For aerobic activity, taking the dog out was about all that I got. For diet, I was eating 6 good meals a day. Although it got quite monotonous eating the same thing over and over, consistancy was the name of the game. Each meal consisted of one chicken breast, one cup of rice, and a half a cup of green beans. I'd also drink a protein drinks several times a day. For variety, I'd have a burger (xtra lean) instead of the chicken breast every once in a while. I grew like a weed. Here is the routine that I followed 3 days a week:
EXERCISE
SETS
REPS
Bench Press
3
8-12
Incline Press
3
8-12
Barbell Rows
3
8-12
Upright Rows
3
8-12
Squats
3
8-12
Stiff Legged Deadlifts
3
8-12
Lying Tricep Ext.
3
8-12
Dumbell Kickbacks
3
8-12
Barbell Curls
3
8-12
Concentration Curls
3
8-12

4 Day Workout Program:

This is the way that I am training currently. By training every other day workout split routine, allowed plenty of rest to allow my muscles to fully recuperate. Training has been going good, with gains of 22 pounds in the last 10 weeks. Body fat has stayed within a reasonable range of 10-12%.

Workout #1
Chest/Triceps Bench Press 4 x 8Incline Bench Press 4 x 8Pec-Dec 4 x 10Close-grip Bench Press 3 x 8Tricep Pushdowns 3 x 8Overhead DB Extensions 3 x 12-15REST

Workout #2
Back/Biceps Low Pulley Rows (close-grip) 3 x 8Lat Pulldowns 3 x 8Bent-over Rows 3 x 8Shrugs 3 x 8Barbell Curls 3 x 8Dumbell Hammer Curls 3 x 8REST

Workout #3
Legs/ShouldersSquats 2 warm-up sets, 4 x 8Leg Extensions 4 x 8-10Leg Curls 4 x 8-10Donkey Calf Raises 4 x 15-20Seated DB Press 3 x 8-10Lateral Raises 3 x 8-10Bent-over Laterals 3 x 8-10REST

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