Beginning Bodybuilding by Robert Cheeke (Americas most recognised Vegan Bodybuilder)
Before you begin a bodybuilding program, you should take a moment to determine what your goals are. That answer will guide you to the specific approach to take for best results based on your own personal challenge. Bodybuilding success takes a long time, that's just the way it is. So most of the individual attention to detail and specific personal goal-oriented techniques are performed after a year or two of basic beginning bodybuilding training.
My recommendation is to stick to the basics, with special attention to consistency and a sound nutritional program in your initial building phase
I will list a few important things to consider as well as a one week sample training program to follow as you embark on a successful bodybuilding journey.
Bottom line, nutrition is the most important aspect of bodybuilding. Things to consider....each day consume approx 1.5 grams of protein per pound of bodyweight....take in 3,500-6,000 calories per day focusing on quality bodybuilding foods....drink a gallon of water or more each day...stay consistent with your nutrition program....consume 6-10 meals per day eating every 2-3 hours....combine protein, carbs, fat, and water with each of those meals....use supplements to enhance nutritional balance ensuring a complete and effective nutrition program.
I'll say it all day long, consistency is key to success.
Don't skip workouts, don't give half-efforts in the gym, and don't
neglect certain muscle groups just because they aren't as fun to train.
When performing an exercise try to get 3-5 sets in with 30-60 seconds
rest between each set in most cases and 60-120 seconds or more rest for
larger muscle groups especially when using heavy weight. Take a couple
of minutes rest between different exercises or muscle groups. Try to
limit workouts to 45-65 minutes + a 5-10 minute warm-up before you start
the actual workout. Stay focused on the task at hand and put
concentration and meaning into each rep, each set, each exercise and
each muscle group.
You have to live the bodybuilding lifestyle to see results. This means remembering to consume high amounts of protein and carbs immediately after training during your post-workout window of opportunity. It means getting eight hours of sleep each day. It means no drinking, smoking, or engaging in activities that will be counter productive and hinder your ability to achieve results. It means being goal-oriented and driven by intrinsic motivation. It takes a lot of discipline, but I can tell you from experience that the end result is worth the hard work and sacrifice.
1 Week Sample Training Program
Day 1 - (Chest and Biceps)
Flat bench dumbbell press 1x12, 1x10, 1x8
Decline barbell bench press 1x12, 1x10, 1x8
Incline barbell bench press 1x12, 1x10, 1x8
Cable cross overs 1x12, 1x10, 1x8
Barbell bicep curls 1x12, 1x10, 1x8
Alternating Hammer curls 1x12, 1x10, 1x8
Concentration curls 1x12, 1x10, 1x8
Day 2 - (Back and Abs)
Chin-ups 1x12, 1x10, 1x8
T-bar rows 1x12, 1x10, 1x8
Deadlifts 1x12, 1x10, 1x8
Cable rows 1x12, 1x10, 1x8
Hanging leg rasies 1x20, 1x20, 1x20
Rope pull-downs 1x20, 1x20, 1x20
front and side crunches 1x20, 1x20, 1x20
Day 3 - Rest
Day 4 - (Shoulders and Triceps)
Dumbbell Latereral Raises 1x12, 1x10, 1x8
Behind neck Seated Military Press 1x12, 1x10, 1x8
Over-head Dumbell shoulder press 1x12, 1x10, 1x8
Front cable or dumbbell raises 1x12, 1x10, 1x8
Rope triceps pulldowns 1x12, 1x10, 1x8
Skull crushers (french press) 1x12, 1x10, 1x8
Dumbell kickbacks 1x12, 1x10, 1x8
If time permits Dips 1x12, 1x10, 1x8
Day 5 - (Legs)
Leg extensions 1x12, 1x10, 1x8
Squats 1x12, 1x10, 1x8...if time permits go up to 5 sets (two more 1x8)
Leg press 1x12, 1x10, 1x8
Hack squat 1x12, 1x10, 1x8
Lying Hamstring curl 1x12, 1x10, 1x8
Standing calf raises 1x20, 1x15, 1x12
Day 6 - Rest
Day 7 - Rest