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  1. #1
    beardedturkey is offline Junior Member
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    Sep 2014
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    is this a good routine

    Im a beginner is this a good routine

    Monday: Chest/Biceps
    4 sets of Incline Dumbbell Press, 8-10 reps
    3 sets of Bench Press, 8-10 reps
    3 sets of Incline Flies, 8-10 reps
    3 sets of Chest Dips until failure
    3 sets of Barbell Curls, 8-10 reps
    3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

    Tuesday: Legs/Calves
    4 sets of Squats 8-10 reps
    3 sets of Lunges 8-10 reps
    3 sets of Leg Press 8-10 reps
    3 sets of Leg Extensions till failure
    3 sets of Leg Curls 8-10 reps
    Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

    Wednesday: Back
    3 sets of Lat Pulldowns 8-10 reps
    4 sets of Deadlifts 8-10 reps
    3 sets of Bent Over Rows 8-10 reps
    3 sets of Dumbell Rows 8-10 reps
    3 sets of Hyperextensions 8-10 reps

    Thursday: Shoulders/Triceps
    4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
    3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
    3 sets of front raises 8-10 reps
    3 sets of Lying Rear Delt Raises 8-10 reps
    3 sets of Close-Grip Bench Press 8-10 reps
    4 sets of Pulldowns 8-10 reps
    3 sets of Skullcrushers 8-10 reps

    Saturday: Full Body
    3 sets of Deadlifts 8-10 reps
    3 sets of Squats 8-10 reps
    3 sets of Clean and Jerk 8-10 reps
    3 sets of Weighted Pull ups 8-10 reps

  2. #2
    Khazima's Avatar
    Khazima is offline Knowledgeable Member
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    Looks good, is it working for you? You should look for a program suited towards your goals and follow it to the letter, IMO that's the best way to make progress until you really know your body and what it responds to.

  3. #3
    uhit's Avatar
    uhit is offline Member
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    If you are a beginner how about trying a 5x5 program?

    Very simple, provides full body workouts and gets results

    But looking at that plan you have provided, it looks good. I do like the fact you squat 2x a week

  4. #4
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    Anything is pretty good when your first starting out, your body wont be use to the stress your putting it under so it will adapt and grow bigger and stronger. If your progressing keep with it so how things are in a few weeks/months

  5. #5
    Lee_1978's Avatar
    Lee_1978 is offline Member
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    This is almost identical to my split routine which I'll be utilising again when I hopefully start my first cycle. The only difference is my leg day is a Monday and I include calves and I my back day includes triceps.

    Out of interest, why the FB on a Saturday? It's quite an intense training schedule.

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