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Printable Beginner Bodybuilding Workout Routine

The Printable Beginners Bodybuilding Routine. To calculate the amount of weight to perform each set with, enter your one rep max for each exercise in the first column of each table. To obtain your one rep max you can use the one rep max calculator. After you have entered all the values in the first column select which week (1 thru 6) and then press Submit. After the sixth week you should recalculate your one rep max for each exercise. The Pumping Station would like to give a special thanks to Luke Mertens for his contribution of this printable workout form

            Click on Exercise


Your One REP MAX = SET#1
12 reps
10 reps
10 reps
8 reps

Barbell Curl (BICEPS)
French Press (TRICEPS)
Bent Over Row (LATS)
Military Press (SHOULDERS)
Squats (THIGH)


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