Beginners are the most important guys to focus on because they are new to the gym and are very ambitious to do something really big and quick. Such a time is very crucial and important and there is a need for proper guidance to the bodybuilders at this point of time. Therefore a well thought workout plan should be prepared for the starters to make sure that they get a right start.
I have seen many ambitious starters in the gyms, trying to do beyond their stamina, capacity and experience. Why it happens so is because they are new at gyms and see different experienced bodybuilders lifting heavy and having tough and hard workouts and try to copy them. Doing so, they totally forget that the guys they are trying to copy have months or years of experience and stamina and hence have reached at this level. Anyhow, following bodybuilding plan works well for beginners:
1- Pushups are very beneficial and play a vital role for chest building, shoulders and arms. You lie on the ground with your chest facing the ground and arms shoulder width apart. You slowly lower your chest till it is few inches above the ground and then lift it slowly with your elbows locked and not moving sideways. You can perform 3 sets of this exercise with 10-12 reps per set. You may also add weight by decreasing the distance of the arms and this automatically acts as added weight.
2- Second important exercise for biceps is with dumbbells. You hold dumbbells in each hand and keep your arms straight away from your body. Now keeping the elbow locked, you twist your arm towards your shoulders slowly and then bring back to original position.
3- Next good exercise is called bench press. In this exercise, you lie down on a bench and lift dumbbells or rod with weights in the upper direction and then slowly lower it till your chest. It is a simple exercise which can be performed very easily and is effective for chest building.