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6 week Bodybuilding program for beginners

Follow this program for 6 weeks , take rest days between workouts... example day 1 monday, day 2 wednesday, day 3 friday!

Use weights that allow you to do the reps prescribed but not much more so you are working near maximum effort.

Day 1

Warmup sets Working sets Rest in seconds

Flat bench barbell press 2 x 12 4 x 8-12 60

Medium or wide-grip pull-up 2 x 5 4 x max reps 60

Barbell back squat 2 x 12 4 x 8-12 60

Barbell Romanian deadlift 1 x 12 4 x 8-12 60

Floor crunch 3 x 15 30

Lying leg raise 3 x 15 30

Day 2

Warmup sets Working sets Rest in seconds

Barbell deadlift 2 x 12 4 x 6-8 120

Standing barbell shoulder press 2 x 12 4 x 6-8 60

Parallel bar triceps dip 1 x 8 4 x max reps 60

Barbell curl 1 x 12 4 x 8-12 60

Standing single-leg calf raise 1 x 12 4 x 8-12 30

Day 3

Warmup sets Working sets Rest in seconds

Incline bench barbell press 2 x 12 4 x 8-12 60

Barbell bent-over row 2 x 12 4 x 8-12 60

Barbell front squat 2 x 12 4 x 8-12 60

Kettlebell reverse lunge 4 x 8-12 60

Hanging leg raise 3 x 15 30

sit-up 3 x 15 30


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