New to bodybuilding? This book helps with the heavy lifting.
Bodybuilding for Beginners is the ultimate guide for new bodybuilders. It doesn’t matter if you’ve never set foot in a gym before: this book will have you bulking up in no time. Think of it as a personal trainer who’s always going to be there for you.
Get essential bodybuilding info, like detailed walkthroughs of 55 exercises that’ll work your legs, chest, arms, and everything in between. Looking for a quick start—without the guesswork? 84 straight days of suggested bodybuilding routines will build both your confidence and your muscles.
Bodybuilding for Beginners includes:
• Bodybuilding exercises you need to know—Learn to lift, squat, and stretch with illustrated, step-by-step guides that cover 45 high-impact exercises, as well as 10 warm-ups and cool-downs.
• Beginner bodybuilding plan—Make getting started simple with a complete 12-week plan designed to take you from new bodybuilder to experienced pro.
• Eating for gains—Ensure your diet supports your gains with handy macronutrient guidelines, simple meal ideas, and easy food prepping tips.
Make it simple to get swole with Bodybuilding for Beginners.
Author(s): Hunt, Kyle
Publisher: Rockridge Press
Year: 2019
Language: English
Commentary: Bodybuilding For Beginners, A 12-Week Program to Build Muscle and Burn Fat
Pages: 268
Tags: Bodybuilding For Beginners, A 12-Week Program to Build Muscle and Burn Fat
CONTENTS
BUILDING YOUR BEST SELF
PART 1:
SETTING THE FOUNDATION
Bodybuilding
Nutrition
PART 2:
THE FUNDAMENTAL EXERCISES
Legs and Glutes
Leg Swing
Air Squat
Back Squat
Deadlift
Romanian Deadlift
Dumbbell Step-up
Dumbbell Bulgarian Split Squat
Barbell Hip Thrust
Leg Press
Leg Extension
Seated Leg Curl
Seated Calf Raise
Couch Stretch
Hurdle Stretch
Back
Rope Lat Extension
Lat Pulldown
Dumbbell Row
Dumbbell Incline Prone Row
Pull-up (Bodyweight, Weighted, Assisted)
Barbell Row
Seated Cable Row
Neutral-Grip Lat Pulldown
Chest-Supported Row
Single-Arm Lat Pulldown
Back Extension
Lat Stretch
Abs and Core
Forearm Plank
Decline Sit-up
Back-Supported Knee Raise
Rope Cable Crunch
Ab Wheel
Bicycle Crunch
Hollow-Body Hold
Cable Pallof Press
Lying Leg Lift
Side Plank
Arms and Shoulders
Band Dislocation
Overhead Barbell Press
Seated Dumbbell Shoulder Press
Dumbbell Side Raise
Rope Face Pull
Cable Side Raise
Dumbbell Shrug
Dumbbell Hammer Curl
EZ Bar Curl
Cable Triceps Pressdown
Lying EZ Bar Triceps Extension
EZ Bar Preacher Curl
Dead Hang
Chest
Push-up
Barbell Bench Press
Dumbbell Flat & Incline Bench Press
Close-Grip Bench Press
Dumbbell Pullover
Parallel Bar Dip
Cable Crossover Fly
Machine Chest Press
Doorway Chest Stretch
PART 3:
THE 12-WEEK JUMP-START PROGRAM
Phase 1: Laying the Foundation
Phase 2: Muscle Building
Phase 3: Strength Building
ADDITIONAL RESOURCES
ACKNOWLEDGMENTS
ABOUT THE AUTHOR
