Basic Beginner Muscle & Strength Builder

by Ethan Pendry

This is a beginner workout for those who are excited about the challenge of looking better, feeling great and being stronger. What I start some new clients off with is a rep range that will facilitate the entire movement of the particular muscle group we are targeting. As one comes to see there are techniques and tricks that come up to keep things interesting and to confuse the muscle and avoid adaptation.

I have included a quick tip along with the basic exercises one would utilize to get started and build a great foundation. The tips are regarding proper exercise usage, and what to keep in mind when hitting different muscle groups.

Some groupings are larger than others and will require more volume or longer contractions to see the results we are looking for. So, to properly isolate or mindfully connect with muscle you need to have a greater understanding of where muscles attach and their origins.

For now, this workout is an absolute great start to be excited about and to get enough exercises in per muscle group without over doing it for the first few weeks. The short descriptions will help you to know what to expect for a satisfying workout, as opposed to just throwing weight around and not getting the reward of challenging yourself both mentally and physically.

All body parts will be listed as Exercise followed by Sets x Reps. Give it a shot, eat well, take House Of Muscle supplements and TRAIN HARD!

CHEST
Focus: Lighter contraction, pumping the muscle and fluid release.

Incline db press: 3x8-12
Incline db fly: 3x8-12
Flat hammer press: 3x8-12
Pec deck flys: 4x10-15

BACK
Focus: Stretch the muscle, hard squeeze on all movements and long pause at peak contraction.

Neutral grip assisted pull-ups: 3xfailure
Wide grip pull downs: 3x8-10
Seated row: 3x8-12
High row on hammer strength machine: 3x8-12
One arm db row: 3x12

SHOULDERS
Focus: High volume, swift movements and a lighter peak contraction.

Seated shoulder press: 3-4x8-12
Barbell front raises: 3x8-12
Lateral raises: 3x8-12
Rear delt pec deck: fly 4x8-15

BICEPS
Focus: Mind to muscle connection with swift concentric (positive range of motion) and very slow eccentric (negative range of motion).

Alternating db curls: 3x12
Machine preacher curls: 3x12
EZ-bar curls: 3x15

TRICEPS
Focus: Slow, hard contractions with long duration reps.

Close grip bench press: 3x8-12
Bodyweight Dips: 3x20
Tricep press down: 3x15
Kickback with db and twist: 3x15

LEGS
Focus: Lighter peak contractions and fluid movements.

Leg extension: 3-4x12-15
Lying leg curl: 4x12-15
Leg press: 3x8-12
Hip adduction: 3x20
Seated leg curl: 4x8-12
Squat with db between legs: 3x15
Lunges: 3x20

ABS
Side crunch leg lift: 4x20
Full body crunches: 3x20
Weighted sit-up on sit-up machine: 3x20
Oblique crunches: 3x15