Bodybuilding is the use of progressive resistance exercise to control and develop one’s musculature by muscle hypertrophy for aesthetic purposes. It is distinct from similar activities such as power lifting because it focuses on physical appearance instead of strength.
We will discuss about a workout that can be done at home. Wherever you’re at home with a pair of dumbbells and you are ready to workout. These workouts are needful for beginners who are looking to get enough body. All you need is a place to do some push-ups some body weight squats crunches and one pair of dumbbells. You guys can pick these up pretty easily to get the equipment that you need to get a good workout. To begin the workout we are going to start with body weight supersets such as push-ups. Find a good place to move on to that next exercise. That first set of push-ups you push up you get yourself a chance to recover start to feel that blood flown in your chest and your shoulders and your triceps. During this exercise, keep moving around. What it feels like to push with your legs kind of pushing outward to engage your hamstrings and your glutes at the top you can really squeeze your quads to get that good muscle activation to move on. So, something to keep in mind about push-up form is that depending on how wide you put your arms or how close to your body they are whether you tuck your elbows or not it’s gonna access different parts of your chest. Now, we are going ahead and get into some arms which is gonna be biceps, triceps and a little bit of shoulders as well.
Working with the Back: Back exercises would include a pull down movement and then a seated pull-in movement. Same sort of sets and reps as before. This, too, works the other parts of the body indirectly.
Working with the Arms: I like supersets such as cable curls supersetted with triceps pushdowns, 3 sets of 10 each. This is great for beginners and you don’t need much as you already have used your arms for the other body parts.
Working with the Legs: Its simple working the legs by doing leg curls, leg extensions, and leg and calf presses. 3 sets each and 12 to 15 reps should be enough to exhaust you.
Working with the Abs: One of the best exercises is hanging abs leg raises with the straps. It works the entire core and will really bring out definition.
The Finisher: You can finish off with 20 minutes of cardio, your choice, treadmill or bike.
Now, this is a basic beginning bodybuilding workout and it will get you off to a good start. Your body will adapt pretty easy, and within three weeks, you need to change the exercises around to new ones. You can become stale and bored with the same thing, so don’t be afraid to substitute exercises in place of each other. For example, Instead of dumble flies, use cable crossovers.
When you feel ready and have the time, you can escalate your workout to four days a week and add some more sets and reps as stated above. You’ll reach new levels in your training and see some nice changes in the mirror.