Every one from us want to have some serious mass muscl arms and charmed chest and large shoulder, and show out those abs, from my own reseachs i'll put here a great program for us the beginners step by step that will get us started on the right foot.
don't expect that we will be like jay cutler or rounie colmen in two days!cause bodybuilding takes a long time focus and consistencyand the good new comes from 6th and 12th months there when you will see the good results,and it is important to learn proper form and basic safety rules now to make sure you don't injure yourself when you are pushing heavier weights.
Building A Body Takes Time, Focus And Consistency.
we are going to split the body into two separate days: upper body except ads on day 1, lower body plus ads on day 2. since we are aiming to tarin each muscle twice a week, this means we can do day 1 and 2 on monday and tuesday,for example
then we do day 1 and 2 again on thursday and friday,leaving wednesday and the weekend open for the rest and relaxation.the following week you start over the monday.
Monday: Upper Body
Dumbbell Bench Press
2 sets of 10-12 reps
Butterfly
2 sets of 10-12 reps
Military Press
2 sets of 10-12 reps
Triceps Pushdowns
2 sets of 10-12 reps
Lying Triceps Press
2 sets of 10-12 reps
Side Lateral Raises
2 sets of 10-12 reps
Preacher Curls
2 sets of 10-12 reps
Seated Dumbbell Curls
2 sets of 10-12 reps
Lat Pulldowns
2 sets of 10-12 reps
One-Arm Dumbbell Rows
2 sets of 10-12 reps
Dumbbell Shrugs
2 sets of 10-12 repsTuesday: Lower Body
Leg Press
3 sets of 10-12 reps
Leg Extensions
2 sets of 10-12 reps
Seated Leg Curls
2 sets of 10-12 reps
Lying Leg Curls
2 sets of 10-12 reps
Standing Calf Raises
3 sets of 10-12 reps
Seated Calf Raises
2 sets of 10-12 reps
Ab Crunch Machine
2 sets of 10-12 reps
Crunches
3 sets of 10-12 reps
Wednesday: RestThursday: Upper Body
Chinups
3 sets of 10-12 reps
Seated Cable Rows
2 sets of 10-12 reps
Upright Cable Rows
2 sets of 10-12 reps-
Lateral Raises
2 sets of 10-12 reps 
EZ-Bar Curls
3 sets of 10-12 reps
Hammer Curls
2 sets of 10-12 reps
Incline Dumbbell Press
2 sets of 10-12 reps
Cable Crossovers
3 sets of 10-12 reps-
Military Press
2 sets of 10-12 reps 
Dips
2 sets of 10-12 reps
Rope Pushdowns
3 sets of 10-12 repsFriday: Lower Body
Donkey Calf Raises
2 sets of 10-12 reps-
Standing Calf Raises
2 sets of 10-12 reps -
Seated Leg Curls
2 sets of 10-12 reps 
Standing Leg Curls
2 sets of 10-12 reps-
Leg Press
2 sets of 10-12 reps 
Hack Squats
2 sets of 10-12 reps-
Ab Crunch Machine
2 sets of 10-12 reps -
Crunches
3 sets of 10-12 repsSaturday: RestSunday: Rest
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