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  1. #1
    BigD's Avatar
    BigD is offline Associate Member
    Join Date
    Aug 2001

    Post Beginner Tip (Example Workout Routine)

    Here is a good routine for beginners looking to add size

    CYCLE: Two Days On, One Day Off, One Day On, One Day Off, One Day On, One Day Off

    Monday: Chest/Biceps

    Dumbbell Presses: 4 Sets x 8 Reps
    Flat Bench Presses: 4 Sets x 8 Reps
    Flat Dumbbell Flyes: 3 Sets x 8 Reps
    Cable Crossovers: 2 Sets x 12 Reps

    Barbell Curls: 3 Sets x 8 Reps
    Close EZ Bar Curls: 3 Sets x 8 Reps

    Tuesday: Legs

    Leg Curls: 4 Sets x 10 Reps
    Leg Extensions: 4 Sets x 10 Reps
    Leg Presses: 4 Sets x 12 Reps
    Squats: 4 Sets x 12 Reps
    Stiff Legged Deadlifts: 4 Sets x 12 Reps

    Wednesday: OFF

    Thursday: Back/Calves

    Barbell Shrugs: 3 Sets x 10 Reps
    High Pulls: 3 Sets x 10 Reps
    Rear Shrugs: 3 Sets x 10 Reps
    Reverse Barbell Rows: 3 Sets x 10 Reps
    T-Bar Rows: 3 Sets x 10 Reps
    Dumbbell Rows: 3 Sets x 10 Reps

    Standing Calf Raises: 4 Sets x 12 Reps
    Seated Calf Raises: 4 Sets x 12 Reps

    Friday: OFF

    Saturday: Shoulders/Triceps

    Machine Laterals: 3 Sets x 10 Reps
    Dumbbell Laterals: 3 Sets x 10 Reps
    Bent Over Laterals: 3 Sets x 10 Reps

    Dumbbell Presses: 3 Sets x 10 Reps
    Tricep Pressdowns: 3 Sets x 10 Reps
    Barbell Presses: 3 Sets x 10 Reps

    Sunday: OFF

    With basic movements, never fall below 8-10 reps. You want major muscle groups to work hard and grow. The actual amount of weight used is always secondary. Concentrate on getting a the right contraction and burn. The pump is what’s important. So pay attention: strict form is extremely important.

    Biceps: Close EZ Bar Curls
    This movement is similar to the barbell curl except you use a special EZ bar. Use a close grip here and again, make sure you squeeze the bicep throughout the curling movement and avoid using momentum to swing the bar up.

    Chest: Flat Dumbbell Flyes
    Lie on a flat bench and grab two dumbbells. Your palms should be facing inward. From the starting position at the top, slowly lower the weights following a semi-circular motion until the dumbbells are out to your sides. Be sure to keep your elbows slightly bent to take pressure off them.
    Legs: Squats
    While in the squat rack, place the bar on your back just above the traps, step back and set your feet about shoulder width or maybe a little wider, toes pointed forward, keep your head up and then squat the weight down till your thighs are parallel to the floor, make sure your back is flat and never relax your back while squatting, push the weight back up to the start position.

    Back: Dumbbell Rows
    This movement is similar to a bent-over barbell row except you use dumbbells. Begin by placing your left leg on a bench, keeping your knee straight, and your left arm on the bench, with your arm straight. Grab a dumbbell in your right hand, with your palm facing inwards. Holding the weight in your hand, slowly bring it up to your rib cage area. Bring the weight back down to the starting position and repeat.

    Calves: Standing Calf Raises
    Place feet close together, on the ball of your foot (the part just behind the big toe) on the toe plate of the calf raise machine, keep knees locked and then raise the weight using just your calf not your butt or your knees, come up all the way and then back down all the way to stretch the calf. Do not relax the muscle at any time. always keep tension on the calf even when stretching.

    Tricep Pressdowns
    Standing in front of cable machine elbows tight at your sides. Slowly push the weight down and extend arms, squeezing the tricep then back up to start position.

    Shoulders: Bent-Over Laterals
    Bending over at the waste, knees slightly bent, grab 2 dumbbells. While in this position lift the weight out and up and don't swing the weight up using momentum.

  2. #2
    sherpa27 is offline Junior Member
    Join Date
    Mar 2003
    fairfax va
    I agree that's pretty good but where are the dead lifts?

  3. #3
    KeyMastur is offline VET
    Join Date
    Sep 2001
    that shoulder / back workout would take 2 hours to complete !

    that workout's kinda crappy actually. your back workout is all rows.

    this appears to me as more of an endurance workout than anything.

  4. #4
    KeyMastur is offline VET
    Join Date
    Sep 2001
    not trying to steal the show / hijack your thread, but here's what i've been doing lately. it's basically BDTR's workout with a few revisions. notice that i try to change exercises every week. i do workout 1, then the next round i do workout 2

    routine :
    Back / triceps / low back (isotonic)
    Cardio / abs / forearm 1
    Chest / low back (isometric)
    Shoulders / biceps
    Cardio / abs / forearm 2

    Workout 1

    Dumbbell incline
    Dumbbell incline fly
    Hammer strength wide chest
    Barbell incline (medium)

    Straight leg dead lift
    Calf raises

    Back and triceps
    Wide grip pull ups
    Dumbbell row
    Standing cable pullover
    Skull crusher
    Overhead dumbbell extension (two hands)

    Shoulders and biceps
    Arnold press
    Lateral extension
    Barbell shrugs
    Rear lateral raise (rear delts)
    Seated dumbbell curls
    Reverse barbell curl

    Workout 2

    Barbell bench
    Cable fly
    Hammer strength wide chest
    Barbell decline

    Hack squat
    Calf raise

    Back and triceps
    T-bar row
    Close grip pull down
    Dumbbell pullover
    Rope extension

    Shoulders and biceps
    Barbell press
    Frontal barbell extension
    Upright rows
    Scapula pinch
    One arm preacher curl
    Cable curl

    Forearm 1
    Forearm curls
    Reverse forearm curls

    Forearm 2
    Ironmind hand grip
    Last edited by KeyMastur; 10-23-2003 at 12:38 PM.

  5. #5
    BigGreen's Avatar
    BigGreen is offline Anabolic Member
    Join Date
    Aug 2002
    12,000 feet above it all

    I've found this to be the most straightforward....

    ...and simple way for an "advanced" beginner/intermediate to efficiently, safely, and effectively put on some "raw" size. In fact, I would argue that it's a solid routine for an advanced trainer as well, if only for a month or two out of the year to mix things up.

    Anyway, here it is:

    MONDAY - Push Day
    *Bench Press: (true pyramid) 12-8-6-2-6-8-12
    *Military Press: 3 sets of 6-10 reps
    *Close Grip Bench: 3 sets of 6-10 reps
    *Weighted Dips: 3 sets of 6-10 reps
    *Side Lateral Raises 2 sets of 8-10 reps (I include these only because my side delts need very direct stimulation...add at discretion)

    WEDNESDAY - Leg Day
    *Squats - (true pyramid) 15-12-8-4-8-12-15
    *Leg Press - 3 sets of 6-10 reps
    *Glute/Ham Raises - 3 sets of 4-8 reps
    *Stiff Leg Deadlifts - 3 sets of 8-12 reps
    *Selected Calf Exercise - 3 sets of 12-15 reps

    FRIDAY - Pull Day
    *Deadlifts from low pins - (true pyramid) 12-8-5-2-5-8-12
    *Pull-Ups - 3 sets of however many reps one can manage (if greater than 10, use weight to keep it below ten)
    *Chinups - 3 sets of same rep restrictions
    *Barbell Rows - 3 sets of 10-12 reps
    *Cleans or Hanging Cleans (alternate each week or so) - 3 sets of 10-12 reps

    Some Notes:
    for me, personally, legit chins, deads, squats, goodmornings, standing military presses, etc, all activate my abdominals to the point I don't bother including actual "ab work" during this time period. However, I don't necessarily see a problem with including such exercises where one sees fit.
    Depending on your level of training and/or where you perceive yourself to be on a given day, the "true pyramid" for the core lifts on each day can be taken to mean three progressively heavier warmup sets followed by four working sets, or seven total working sets; i've used both at varying times within this "program". While it doesn't look on paper to be a whole lot, each and ever exercise actively recruits a number of muscle groups, and aside from a pure Olympic lifting program, I think you'd be hard-pressed to find a more "efficient" program in terms of insuring you're hitting several muscle groups with ever single motion in the weightroom.

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