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May 13, 2014

Whole Body Workout - Novice

Courtesy of Universal Nutrition


CYCLE: 3 Days Per Week

LEVEL: Novice To Intermediate

GOAL: Introduction To Bodybuilding

Routine Notes

Warm up on a stationary bike for five minutes before each training session. This routine should familiarize you with some solid exercises. Strict adherence to this routine can result in significant gains in size and strength in a relatively short amount of time. This entire routine, including cardio, should take about 60 minutes. Emphasize smooth movements and proper form. The amount of weight used should only be of secondary concern.


  • Leg Presses: 3 Sets x 12 Reps
  • Leg Curls: 2 Sets x 12 Reps
  • Standing Calf Raises: 2 Sets x 12 Reps


  • Flat Barbell Bench Presses: 2 Sets x 10 Reps
  • Barbell Shoulder Presses: 2 Sets x 10 Reps


  • Front Pulldowns: 2 Sets x 10 Reps
  • Barbell Rows: 2 Sets x 10 Reps


  • Barbell Curls: 2 Sets x 10 Reps
  • Lying Tricep Extensions: 2 Sets x 10 Reps


  • Ab Crunches: 2 Sets x 10 Reps
  • Aerobic Training: 20 minutes of low intensity aerobic

Monday: ON

Tuesday: OFF

Wednesday: REPEAT

Thursday: OFF

Friday: REPEAT

Saturday: OFF

Sunday: OFF

Written by courtesy of Universal Nutrition and