Bodybuilding For Beginners: A 12-Week Program to Build Muscle and Burn Fat 9781641523615, 9781641523622

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