Program for Beginner

So, you want to pack on some serious mass and carve out those abs? Here's a step-by-step introduction to the iron game that will get you started on the right foot.
Don't expect overnight miracles - building a body takes time, focus and consistency. The good news is that the first 6 months is the time when you will probably make the most dramatic gains.
However, it is important to learn proper form and basic safety rules now to make sure you don't injure yourself down the road when you're pushing heavier weights around. As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.



Monday:
Chest and Triceps

Bench Press              15/10/8/6
Incline Bench Press   10/8/6