Comments please on my beginners training schedule

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    Comments please on my beginners training schedule


    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.

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    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/wi..._Strength_Wiki
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    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.
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    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.
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    A pull-up bar is $20 for a doorway version and will really help accelerate upper body strength and growth.
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    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!
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    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.
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    Ideally at least 1 day a week for each squats and deadlifts you should be loading up a barbell.
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    Quote Originally Posted by Driven2lift View Post
    Ideally at least 1 day a week for each squats and deadlifts you should be loading up a barbell.
    ^^^ This!
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    Thanks for advice guys. I have purchased the Greyskull LP. Reading through it is exactly what I was looking for!
  

  
 

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