Here you will be training each body part twice a week using a 4 day workout plan. DB Cross Bench Pullovers: lie on bench with shoulders resting just off bench, and feet spread wide for balance, dip your butt so it's towards ground. It’s a much-loved, well-used way of training but doesn’t suit you as a beginner. Leg Curls: To further develop the hamstrings is to use leg curls. You do not need a warm-up now because your chest is more than warm after you failed on presses. It takes roughly 24hours for the nervous system to recover from a workout, after the nervous system has recovered the muscle will begin to recover as well and grow. If you have been training for at least 3 months, then its time to learn proper weight training methods to build muscle mass. Only including the safest possible exercises, because as a beginner the joints are very vulnerable to damage. Squats: The best thigh developer is the basic squat. Now remember don't always expect that your training will make you grow. You can go a lot heavier on presses then regular raises causing more stimulation to the deltoids. The cornerstone of this program is using a big variety of rep ranges to add both strength and mass fast. When anyone talks about a simple routine, they probably are talking about that it has few exercises, and the few exercises that it has are basic movements like deadlifts, pullups, and presses. Don't go up unless you got 6 reps the last workout. Design a 12-week or longer program, list the exercises, reps, days to do the workout(s), and list some tips for getting the most out of it. I don't include low rep workouts this week because they are extremely taxing on the joints, so this week will also clear out any joint pains that you may be feeling. If you already have some experience and want to take your gym life to the next level, try out one of these routines. Barbell Rows: Another good back thickness exercise is basic barbell rows. List Of Exercises and How To Perform Them Here. Discover effective bodybuilding workouts and muscle building routines with strategies to make every workout a killer one. Split Body Muscle Building Workout in Gym. Big and Muscular is all that you want. However, you won’t gain muscle as fast as you would have done had your diet been set up for the sole purpose of building muscle. Deadlift: One of the best back builders is the deadlift. Going by feel, I have learned that a 2 to 3 minute rest period is generally all that you need. I mean, if you feel very winded or fatigued right after something, or nauseous, it probably isn't good to do too much of it, until you get used to it. Trying to explain most of these things to people just starting bodybuilding is difficult. As a skinny guy you need YOUR plan. One of the best ways to stimulate growth is to train with a serious mindset of what he/she is doing. In these early stages of getting started, the key thing to remember is balance. One of the best basic workouts for building mass would be to start lifting heavy with low/moderate rep ranges using a lot of compound movements and little single joint (isolation) exercises. Slowly raise DB until directly over chest, and then slowly lower DB to almost touch ground. "You have no business lifting heavy iron until you can lift, stabilise and move your bodyweight efficiently". Looking to take your bodybuilding workout to the next level? Make sure when you do this workout that you always have a spotter or a power rack with you to insure you don't get hurt. A good way to make sure that you aren't like my friend was if you take a weight and try to make all 4 sets with it in the same number of reps. Getting 4 sets of 4 with the same weight really doesn't allow you to let your ego take over. Avoid injury and keep your form in check

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