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  1. #1
    bduke is offline New Member
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    beginner work out plan

    whats a good beginner work out plan i can use. ive worked out on and off in the past but now am wanting to get serious about it.

  2. #2
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    this is a good beginers routine imo

    Monday - legs and abs
    Squat 4*6(do this for 3 weeks then switch to regualr deadlifts for 3 weeks)
    straight legged deadlift 4*6(do this for 3 weeks and switch to front squats for 3 weeks)
    Leg curl 3*10
    Leg exstension 3*10
    any calf exercise 4*10-15
    any ab exercise 4*10

    wendsday - chest, shoulders, triceps
    Benchpress 4*6(do this 3 weeks switch to incline for 3 weeks then switch to db press for 3 weeks then back to bench)
    Dips 4*6-8
    Push press 4*6(do this 3 weeks switch to db shoulderpress for 3 weeks)
    skullcrusher 4*6
    laterals 4*10-12
    pushdowns 4*10-12

    thursday- back and biceps
    barbel row 4*6(do this for 3 weeks switch to db row for 3 weeks)
    chins 4*failure(3 weeks then lat pulldows for 3 weeks)
    Seated row 4*10(do machine rows 3 weeks then cabel rows 3 weeks)
    any biceps exercise 4*10

    saturday do some forearm work, some calf work, and some triceps work.

  3. #3
    GoodTimeCharlie's Avatar
    GoodTimeCharlie is offline Junior Member
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    I got this workout from another forum; I've been on it for about 12 weeks. Very good for strength and mass gains.
    All exercises unless otherwise noted 5 sets for 5 reps ( or 4x6 )
    Do atleast 2 warmup sets per exercise. Train 3 days a week - M, W, F
    Cardio on off days ( 2 days a week ) for about 30-45 mins

    Day 1 - Pull
    Deadlifts
    Barbell Rows, Dumbell Rows or Wide Grip Chins
    Barbell Curls, Hammer Curls or Close Grip Underhand Chins

    Day 2 - Push
    Flat Dumbbell or Barbell Bench Press
    Inclined Dumbell or Barbell Bench Press
    * If you do barbell flat then do dumbbell inclined or visa versa
    Barbell Standing Military Press
    Tricep Dips or Close Grip Bench

    Day 3 - Legs
    Front or Back Squats
    Stiff Leg Deadlifts
    Calf Raises ( 3x12 )
    Weighted Crunches ( 3x12 )

    Use HEAVY weights. When you can complete all your reps then move up 5 lbs. Your goal should be to move up in weight every workout.
    Give this a try for about 12 weeks. I think you'll be happy with it.


  4. #4
    qccat's Avatar
    qccat is offline Associate Member
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    for beginners start out with a lot of compound movements such as bench press, squat, deadlift. When you are benching you put a lot of strain on the shoulders and triceps as well. Same thing goes for legs. Some people like to go ahead and "finish off" those body parts on the same day and i think that is good for beginners. The most important thing is changing up your routine after your gains taper off. try something like what these guys have given you....pretty good stuff...good luck man

  5. #5
    bduke is offline New Member
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    what about that steriod workout plan on the main page on steriod.com will that be a good plan for me too

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