Help a beginner with a routine

[sundevil04]

Okay beginner here looking to get a routine I'm 28 years old 5'10'' 170 lbs fairly lean but no idea what actual bf% would be. I'm looking to put on muscle and have been out of training since college. I'm thinking of a 3 day split doing about 12 sets per body part. An yopinions or suggestions would be appreciated


DAY 1 - Back / Tri's

back
1- Row - 4 sets
2- High bar pull down - 4 sets
3- ????????????

tri's
1- tri pushdowns on high pulley - 4 sets
2- Dip machine - 4 sets
3- skull crushers - 4 sets


DAY 2 - Chest / Bi's

chest
1- bench press - 4 sets
2- incline press - 4 sets
3- flys - 4 sets

Bi's
1- BB curl - 5 sets
2- DB curl - 5 sets
3- ????????????

DAY 3 - Legs / shoulders

legs
1- Squats
2- Smith machine
3- leg curls

shoulders
1- Lateral raises - 4 sets
2- Military press - 4 sets
3- 1 arm DB row - 4 sets
4- shrugs - 4 sets

 

[SRS2000]

If you are a beginner or haven't been training for a really long time, start with an established program like Starting Strength. It is a proven routine that has worked for many, many people and is likely better than anything you can think of yourself. Search online and you can find the book. Buy it and do exactly what it says. You can start making your own routines in a few years when you have alot more training experience.

 

[suncloud]

^^
starting strength is the way to go. keep it simple - nothing will make you grow like the basics. once you get the basics down, and have the solid foundation, then experiment around a bit with some other routines.

 

[b18cyaaa]

Here it is:

DAY 1 - Back / Tri's

back
1- T bar Rows - 3x10
2- High bar pull down - 3x10
3- Deadlifts 1x8 warmup 2x8 working sets (go light w/ good form)

tri's
1- vbar pushdowns on high pulley - 3x10
2- Dip machine - 3x10
3- skull crushers - 3x8
4- Reverse Grip D handle pushdowns 3x12


DAY 2 - Chest / Bi's

chest
1- bench press - 3x8
2- incline press - 3x8
3- decline press- 3x8
4- High Pulley Cable Flys - 2x 12
5- Low pulley Cable Flys- 2x12

Bi's
1- DB curl - 3x8
2- DB Hammer curl - 3x8
3- EZ Bar Preacher Curl- 3x8

DAY 3 - Legs / shoulders

legs (start light & stretch everything)
1- Leg Extensions- 3x10
2- Hammie Curls- 3x10
3- Squats - 1x8 warmup 2x8 working sets
4- Leg Press 3x12
5- Seated Calf Raises- 4x 10-12
6- Standing Calf Raises - 4x 10-12

shoulders
1- Lateral raises - 3x10
2- Military press - 3x8
3- Upright Rows- 3x10
3- 1 arm DB row - 3x8 (move to back day)
4- seated bent over rear delt raises- 3x10
5- Standing Front delt raises - 3x10

 

[sundevil04]

love it.

 

[ticket03]

My recemendation from experience and word of mouth I would do chest and tri and then back and bi, these muscle work well with each other since when you bench you are using your tris so you might as well toast them out and let it all heal together, that's just my two sense.

 

[justreading]

My recemendation from experience and word of mouth I would do chest and tri and then back and bi, these muscle work well with each other since when you bench you are using your tris so you might as well toast them out and let it all heal together, that's just my two sense.

Not for someone starting out (sorry to pick your comment out, many were wrong as well ha)...

Some version of mark riptoes "Practical Programing for Strength Training" 5x5 novice workout based on simple linear progression. It is written for strength coaches but you can learn a lot about your own progress.