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

Description

New to bodybuilding? This book helps with the heavy lifting. Bodybuilding for Beginners is the ultimate guide for new bodybuilders. It doesn’t matter if you’ve never set foot in a gym before: this book will have you bulking up in no time. Think of it as a personal trainer who’s always going to be there for you. Get essential bodybuilding info, like detailed walkthroughs of 55 exercises that’ll work your legs, chest, arms, and everything in between. Looking for a quick start—without the guesswork? 84 straight days of suggested bodybuilding routines will build both your confidence and your muscles. Bodybuilding for Beginners includes: • Bodybuilding exercises you need to know—Learn to lift, squat, and stretch with illustrated, step-by-step guides that cover 45 high-impact exercises, as well as 10 warm-ups and cool-downs. • Beginner bodybuilding plan—Make getting started simple with a complete 12-week plan designed to take you from new bodybuilder to experienced pro. • Eating for gains—Ensure your diet supports your gains with handy macronutrient guidelines, simple meal ideas, and easy food prepping tips. Make it simple to get swole with Bodybuilding for Beginners. 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