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| | #1 |
| Registered User | Newbie needs a critique of his routine I'm new here so a big hello to one and all. I've just started into the world of eating right and exercising. Three days a week I do cardio, and the other three I weight lift. Diet wise I am following the south beach diet. Concerning my lifting though, I think, as I found out on monday, that I my be doing too much for someone so inexperienced to lifting (not to say I don't have the knowledge from all the reading, just not the real world experience of what works and doesn't work for me if that makes sense). Monday was leg day, and this is what I did. squats 3 x 8 Romanian deadlift 3 x 8 Leg Press 3 x 8 Leg Curl 3 x 8 Leg Extension 3 x 8 Well, it's a couple days later and I am still wobbily and sore as hell. It got me to thinking that maybe I've been doing too much, and perhaps a more simpler routine would be better. I've designed one below that I would like critiqued. It's a simply full body routine. MONDAY Squat Leg Curl Incline Bench Press Pull Ups Military Press Straight Bar Curl Weighted Crunch WEDNESDAY Leg Press Romanian Deadlift Bent Row Dips Side Lateral Raise Close Grip Bench Press Standing Calf Raise FRIDAY Deadlift Leg Curl Flat Bench Press Chin Ups Military Press Straight Bar Curl Weighted Reverse Crunch Figure about 2-3 sets for each lift, with 8 reps. Abs/calves I will go as high as 15 on. So how do things look? Thanks for the help guys. |
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| | #2 |
| Jumbo Shrimp | Way too much redundancy even for a seasoned trainee. Large muscle groups like legs back and chest only need to be worked once a week. other smaller muscles can take a hit twice a week if you feel you must, but it really isn't nesesary for a beginner. 2 or 3 sets per exercise, and no more than 2 exercises per maijor muscle group. Also, allow for adequate recovery between workouts.Redo your program following those guidelines, and post back. We'll take it from there. And BTW, ![]() |
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| | #3 |
| Registered User | If you want to lift 3 days a week, try Day 1 - Legs, calves Day 2 - Chest, Shoulders, triceps Day 3 - Back, Biceps, abs Pick maybe 2 exercies per body part with one being a compound movement. You should be in and out of the gym in about 45 minutes (that doesn't include cardio). Keeps sets and reps on the lower end. Even if you do one set of everything, it's more than the nothing you've been doing. |
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| | #4 | |
| Registered User | Quote:
Hell Yeah. | |
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| | #5 |
| Registered User | I gained good weight as a beginner using a simple full body workout twice a week (monday friday): 1 set 20 rep squat 2 sets flat bench 2 sets shoulder press 2 sets lat pull 2 sets bicep curl It's simple and low volume. Do a search on the 20 rep squat if you want to know the full benefit of this exercise. |
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