Here is best 4 day bodybuilding training schedule ;a purposeful strategy and tangible results . you just have to focus on your goals;discipline and commitment because bodybuilding is an art ;and in this case you have to be an artist for your body to get a beautiful artistic painting .
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Muscle building for beginners :
Bodybuilding means gaining more muscle mass in the body ;and this matter has recently received great attention from young people ;making them go to gyms in order to achieve this .therfore you must be careful to work hard ; commit ;and be (patient)
Bodybuilding workouts schedule for beginners :
below we will provde you with the most powerful training session for 4 days a week ;that will enable you to devlop your body and build balanced muscle mass .of cours taking into account the diet and rest period.
Bodybuilding workouts schedule 4days :
this training schedule is considered the strongest and best for beginners :according to experts .in terms of muscle hypertrophy ;muscle recovery ;and focusing on muscle groups .it also includes longer rest periods ;which gives the body enough time to recover and regain its strength to move forward in the following weeks.
Dividin the bodybuilding exercises schedule into 4 days a week :
The training session and rest periods in the suggested bodybuilding exercise schedule for beginners are distributed as follows :
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| bodybuilding workouts scheduls 4days |
Leg workouts for beginners :
Here you will start with leg muscle exercises on the first day of the week ;because the leg muscle make up half of the body and naturally require a lot of energy and effort .if they are left until the end of the week ;the body will be exhausted from the previous exercises ;which will lead to the inability to perform the exercises to its fullest.
Leg workouts :
EXERCISES SETS REPS
leg press 3 10-12
squats 3 8-10
calf raises 3 12-15
Shoulders and abdominal exercises for beginners :
The second day of this program targets the shoulder muscle and abdominal muscle .
we have selected shoulder exercises wiyh abdominal exercises to improve balance ;body stability ;strengthen the spine and improve sleep quality.
Shoulder exercise:
EXERCISES SETS REPS
overhead 3 8-10
lateral raises 3 8-10
EXERCISES SETS REPS
plank 3 3MIN
front raises 3 12-15
Chest and triceps exercises :
On the third day we target the chest and triceps .
the chest muscle is connected to the triceps muscle because the triceps muscle helps in extending the arm;while the chest muscle helps in raising the arm.when working together ;they form an integrated muscle unit.
Chest exercises :
EXERCISES SETS REPS
barbell bench press 3 10-12
incline dembbell press 3 10-12
EXERCISES SETS REPS
triceps pushdowns 3 10-12
dembbell skull crushers 3 10-12
Back and biceps exercises for beginners :
On the fourth and final day of the week ;we will target the back muscles and biceps muscles :
there are many reasons why we associat the back muscle with the biceps muscle ;including muscle and mechanical balance; increasing strength;and reducing injuries.
Back exercises :
EXERCISES SETS REPS
barbell row 3 10-12
lat pull downs 3 8-10
EXERCISES SETS REPS
standing barbell curls 3 10-12
hammer curls 3 10-12
a summary:
Here we have completed our weekly program in four session ; and taken the necessary rest to speed up the recovery process .this is one of the strongest programs for beginners and of course we must maintain and adher to the other characteristics required to build muscle ;including a balanced diet and good sleep.