![]() For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100–120 pounds on set three. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike. With the exception of crunches for abs, you’ll do 8–12 reps per set. In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. Carefully read all exercise descriptions before attempting them yourself. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Notice we’re not starting you off with only machine exercises a handful of free-weight movements are present right off the bat. The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. ![]() It’s important that you have a day of rest between each workout to allow your body to recover this makes training Monday, Wednesday and Friday-with Saturday and Sunday being rest days-a good approach. Train three days this first week, performing just one exercise per bodypart in each session. You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training).
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