Basic routine for beginners

[wnt2bBeast]

we always get questions about new routines for beginners heres something i think is pretty basic that will give you strength as well as size..

Monday:Squats
warm up with squats then do
3 work sets of 5 reps (3x5)

Hack Squats or Leg Presses
2x8

Wednesday:
Chest:
Bench Press 2x6 (work sets)
Incline BB or Decline 2x6 (work sets)

Delts:
BB front press or seated D-bell press 2x10
side lateral raise 3x10

Tri:
skulls 2x8
pushdowns 3x10


Friday:
Deadlift 3x5 or 3x3
chins (add weight if needed) 2x5
BB rows 2x5
Hammer Rows, Dbell rows, chest rows 3x8

Bicep:
BB curls 3x8
preachers,dbell curls, cable curls 2x10

 

[halfaclue]

Here is one slightly more advanced that a friend of mine wrote out for one of our buddies who is just getting into lifting.

4 day 5*5 workout scheme

Day 1 Chest and Legs
Flat bench or Incline warm up sets then 5 sets of 5
incline or flat (what ever you didn't just do 2 sets of 8-10 reps
Incline flys or Pec Dec 2 sets of 8-10 reps

Squats w/u set then 5 sets of 5 reps
Leg Curls 2 sets 8-10
Leg Ext 2 sets of 8-10
Calf raise 2 sets 8-10

abs

Day 2 Shoulders and traps
Shoulder press (your choice of type..military or hammer or db's) 5 *5
side lateral raise 2 sets 8-10
rear lateral raise 2 sets 8-10
front lateral raise 2 sets 8-10
Upright rows 2 sets 8-10

Shrugs 5 *5 with hammer strength shrugs or straight bar
db shrugs 2 sets 8-10reps

Day 3 bi's and tris (your choice which one to do first)
Straight bar curls 5*5
alt db curls 2 sets 8-10
preacher curls 2 sets 8-10
4-arm curls 2 sets 8-10

skull crushers 5*5
straight bar push down 2 sets 8-10
rope push downs 2 sets 8-10

abs

Day 4 Back
Dead lifts 5*5
Pull ups wide grip palms facing away from you 2 sets 8-10
bent over row 2 sets 8-10
seated cable row 2 sets 8-10
Always put a day of rest between day 2 and 3 and always 2 days between day 4 and day 1

 

[Dial_tone]

Good routines; I'd prefer to see beginners keep the reps between 6-12 because I don't think they have enough control over their muscles to benefit from heavy work. Two solid workouts though.

 

[cwick0]

we always get questions about new routines for beginners heres something i think is pretty basic that will give you strength as well as size..

Monday:Squats
warm up with squats then do
3 work sets of 8-10 reps

Hack Squats or Leg Presses
2x8

calves, extensions, and curls too

Wednesday:
Chest:
Bench Press - 3 work sets of 8-10 reps
Incline BB - 3 work sets of 8-10 reps

Delts:
BB front press or seated D-bell press 2x10
side lateral raise 3x10
bent over raises 3x10 (rears)

Tri:
overhead extensions or skulls 2-3 x 8-10
pushdowns or rope extesions 3x10


Friday:
Deadlift 3 sets of 8-10 reps
chins (add weight if needed) 2x5
BB or seated rows 2x5
lat pulldowns 3x8

Bicep:
BB curls 3x8
preachers,dbell curls, cable curls 2x10

I tweaked with some things.

 

[wnt2bBeast]

I tweaked with some things.

i see

 

[halfaclue]

Good routines; I'd prefer to see beginners keep the reps between 6-12 because I don't think they have enough control over their muscles to benefit from heavy work. Two solid workouts though.

My buddy already as solid athletic build but never got into a really weight program but I totally agree with you..the 5*5 could be tough if the stabilizing muscles aren't there.