Comments please on my beginners training schedule

[Stretchio]

Hi Guys - What do you think of my schedule. To note I am just beginning weight training properly at age 34. I am in good physical fitness and eat a very clean diet.

I am doing two workouts. With 1 or 2 rest days in-between depending on my work schedule. I am not strong enough to do pull ups or dips at the moment so please do not add these! They are for phase 2!

Workout 1 =

Super set - Dumbell Deadlift / Dumbell Row
Super set - Lat pull down / Single leg dumbbell deadliest (both sides)
Super set - Bicep curl dumbell / Body weight squats to failure.
Plank to failure

Workout 2 =
Super set - Dumbell Squat / Dumbell bench press
Superset - Dumbell shoulder press / Tricep extension
Crunches


I generally do 3 sets x 10-12 reps but sometimes mix it up with higher reps / low weight, higher weight / lower reps.


Any comments graciously received as I am enjoying the science and research behind formulating a good starter workout.

Plan is do do the above for 2 months before mixing it up.

 

[SLW2]

If you are a beginner, I would suggest something like Starting Strength, or Greyskull LP. Personally, I like GSLP better.

Here is a link for gslp: http://strengthvillain.com/forum/index.php

Here is starting strength: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

 

[nicksox15]

How many days are you able to commit to training a week? I would stick to a proven plan, especially when you're starting off. As stated above, starting strength is a good one, and there are lots of proven programs out there. If you can't do pullups or dips, and the split calls for it you can sub out for a different exercise.

 

[Driven2lift]

OP appears to be working out at home with just dumbbells available.

In regards to your superset pairings I like to use opposing muscle groups within each pair, or a push and a pull.

Just be sure you are progressing, track progress and bump up the weight as you go.

Invest in a simple bar and plates when you can, but I got pretty far myself with just dumbbells, a bench, and a doorway pull-up bar when I started out.

 

[Driven2lift]

A pull-up bar is $20 for a doorway version and will really help accelerate upper body strength and growth.

 

[Stretchio]

Hi guys. I can train 7 days a week! I have access to a gym also - I work offshore so the gym is the only activity apart from sleep! I'll have a good look at those programs later tonight. I just want something easy to follow being a beginner!

 

[Stretchio]

I like the dumbells because it's quick instead of messing with barbell. They have some 30kg ones so I'm failing before 12 reps on all exercises other than squat.

 

[Driven2lift]

Ideally at least 1 day a week for each squats and deadlifts you should be loading up a barbell.

 

[SLW2]

Ideally at least 1 day a week for each squats and deadlifts you should be loading up a barbell.

^^^ This!

 

[Stretchio]

Thanks for advice guys. I have purchased the Greyskull LP. Reading through it is exactly what I was looking for!