Please Scroll Down to See Forums Below
need a begginers program
- Thread starter dani44
- Start date
BlondBomber
New member
I will assume you are over the age of 16 with this one.
Day 1: legs
1. squats-pyramid (15/12/10)-warm-up, 8/6/4
2. stiff-legged deadlifts 10/8/6
3. calf raises 15/15/15
4. seated calf raises 15/15/15/
5. leg raises 3xfailure
Day 2: chest/shoulders/triceps
1. bench press (15/12/10)-warm-up, 8/6/4
2. dips 3xfailure
3. military press 10/8/6
4. close-grip bench press 10/8/6
5. crunces 3xfailure
Day 3: back/biceps
1. deadlift (15/12/10)-warm-up, 8/6/4/2
2. pull-ups, or pulldowns if you can't do pull-ups, 3xfailure(10 for pulldowns)
3. BB rows 10/8/6
4. BB curls 10/8/6
5. hammer curls 12/10/8
I would recommend a Monday, Wednesday and Friday rotation. Remember to eat a lot of good food (steak, chicken, fish, tuna, oatmeal, pasta, whole-wheat bread, bananas, salad, milk, multivitamin, etc.).
Day 1: legs
1. squats-pyramid (15/12/10)-warm-up, 8/6/4
2. stiff-legged deadlifts 10/8/6
3. calf raises 15/15/15
4. seated calf raises 15/15/15/
5. leg raises 3xfailure
Day 2: chest/shoulders/triceps
1. bench press (15/12/10)-warm-up, 8/6/4
2. dips 3xfailure
3. military press 10/8/6
4. close-grip bench press 10/8/6
5. crunces 3xfailure
Day 3: back/biceps
1. deadlift (15/12/10)-warm-up, 8/6/4/2
2. pull-ups, or pulldowns if you can't do pull-ups, 3xfailure(10 for pulldowns)
3. BB rows 10/8/6
4. BB curls 10/8/6
5. hammer curls 12/10/8
I would recommend a Monday, Wednesday and Friday rotation. Remember to eat a lot of good food (steak, chicken, fish, tuna, oatmeal, pasta, whole-wheat bread, bananas, salad, milk, multivitamin, etc.).
Guinness5.0
New member
I woulddo a full-body for a couple of weeks to a month. Then the workout listed above would be perfect.
Lee
New member
if I were a beginner I would NOT do a full body. The best gains are found in the first 2 months of training. So if I were you I would do a 3x8 program 6 days a week. each part 2 days a week for a month. then go to a 5x5 for the following 2 months. i believe this would give you the most mass and stength overall. then after that, do 3 days a week, either HIT or DC. this is all IMPO though.
TRUEsoldier
Banned
first off, what is your ideas of a work out, what are your goals, what are your stats, how many days a week do you want to work out????
you got to put some effort into it first, I would like to assume you have read some articles, and work out routines that are on here, and have an idea of what you want to do? if that is correct then put down your idea of a work out plan and let us critique it!!
Peace
you got to put some effort into it first, I would like to assume you have read some articles, and work out routines that are on here, and have an idea of what you want to do? if that is correct then put down your idea of a work out plan and let us critique it!!
Peace
ok my stats arent that good since i just started and im pretty skinny. i way 100 im 5"3 and right now my 1 rp max bench is 100.
i can work out 4 days a week and my goals are first to gain some strength than after that some mass.
ya ive read some articles but of them are for beginners. so far i got that to gain strength i should do a low number of sets and reps but im not sure how many times per week i should work each muscle, slow/fast lifts, fullbody/splits.
someone told me something like this would be good. workout 1 on monday and friday and 2 wendsay and saturday
Workout 1
Dips or Bench Press 2 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12
Heavy Abs 3 x 10
Workout 2
Pull-Up 3 sets to failure
Barbell Row 2 x 8
EZ-Bar Or Dumbell Curl 2 x 10
BB Curl 2 x 10
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10
i can work out 4 days a week and my goals are first to gain some strength than after that some mass.
ya ive read some articles but of them are for beginners. so far i got that to gain strength i should do a low number of sets and reps but im not sure how many times per week i should work each muscle, slow/fast lifts, fullbody/splits.
someone told me something like this would be good. workout 1 on monday and friday and 2 wendsay and saturday
Workout 1
Dips or Bench Press 2 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12
Heavy Abs 3 x 10
Workout 2
Pull-Up 3 sets to failure
Barbell Row 2 x 8
EZ-Bar Or Dumbell Curl 2 x 10
BB Curl 2 x 10
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10
BlondBomber
New member
I never did a full-body routine when I started and I went from 160 to 185 in about the first two months when I started lifting. I recommended the routine I did because it is rooted in basic movements and heavy weight. Remember to use some sort of belt when you deadlift and squat.
TRUEsoldier
Banned
that work out you put on there looksl ike you took a HST routine and broke it up to two days!
what blondbomber posted is a really solid routine, even though I am not a fan of putting chest and tri's together, back and bi's together. but even without that it is a really good routine!
what blondbomber posted is a really solid routine, even though I am not a fan of putting chest and tri's together, back and bi's together. but even without that it is a really good routine!
