My routine! Beginner

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    Beckenbauer's Avatar
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    My routine! Beginner


    hey guys
    i post my pics on Pics ("Am I 20% BF? Beginner" Thread) and now i'll put my routine here.
    i'm brazilian, than, sorry about my english

    i'm 148lb and 175cm height

    i'll do 3 days weight workout and 2 days cardio

    mon
    seated row - 8,6,8
    overhead tri extension - 8,6,8
    one arm row - 8,6,8
    cable tri extension - 8,6,8
    seated leg extension - 8,6,8
    hip adduction - 8,6,8
    seated leg curls - 8,6,8
    calf raise - 8,6,8

    tue
    interval high intensity cardio
    30 sec medium-slow pace + 20 sec sprint
    (adding 30 sec medium-slow pace and 10 sec sprint progressively)

    wed
    bench press - 8,6,8
    EZ bar biceps curls - 8,6,8
    incline bench press - 8,6,8
    one arm scott curls - 8,6,8
    seated leg press - 8,6,8
    leg press - 8,6,8
    leg press calf raises - 8,6,8
    seated abduction - 8,6,8

    thu
    interval high intensity cardio
    30 sec medium-slow pace + 20 sec sprint
    (adding 30 sec medium-slow pace and 10 sec sprint progressively)

    fri
    pull ups - 8,6,8
    push ups - 8,6,8
    cable chest fly - 8,6,8
    row - 8,6,8
    machine hack squats - 8,6,8
    seated leg press - 8,6,8
    seated calf raises - 8,6,8

    i don't know if there is any methodology...
    i paid a guy to do this routine for me, then i wanna know what are the bad things on this routine...
    i know that i don't needed to pay a guy to do this for me, but i think it is valid to try...

    thx!
    (again, sorry about my english)

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    nobody?
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    shovelhead76's Avatar
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    since you say your a beginner Im going to assume that your strength is not where it should be yet. I think I would learn the basics first and build a good foundation with the classic tried and true compound lifts

    look up starting strength or stronglifts both are very similar and designed for people like you to get as far as you can through linear progression (loading more weight on the bar every workout)

    The workout would look like this

    workout A
    Squats 3x5
    bench press 3x5
    deadlift 1x5

    workout B
    squats 3x5
    overhead press 3x5
    cleans or bent over rows 3x5

    you should find your 1 rep max on all these movements and start with approx 60% of that and let the fun begin adding 5 - 10 lbs each workout

    Of course your diet needs to be right as well (calorie surplus of 200 - 500)
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