This is the Beginners Bodybuilding Routine from Flex Bodybuilding. 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 Pumping Stations 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.