New to bodybuilding? This book helps with the heavy lifting. Bodybuilding for Beginners is the ultimate guide for new bo
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English Pages 268 Year 2019
Table of contents :
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