wolvie
New member
Here is what I came up with for Beginner Program: Phase 1
Day 1 - Saturday - Chest and Back
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Smith Incline Bench Press- 3 sets - Warmup
Main Workout
Incline Dumbbell Presses - 10 sets
Bent Over Barbell row - 10 sets
Cable Standing Fly - 3 sets
Cable Front Pulldown - 3 sets
---------------------------------------------------------
60 sec rest between each set. Will everything in sequence ( A1, A2, B1, B2 ).
Not supersetting .Easier to do this way in gym .
I can hold on to one machine/tool and go to the other one.
Also doing on Satuday and Sunday as Day 1 and Day 2 .
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***********************************************
Day 2 - Sunday - Legs and Abs
*********************
Main Workout
Barbell Squat - 10 sets ( pretty tough ! kills me )
Seated Calf Raises - 10 sets
Lever Leg/Thigh Extension - 3 sets
Thigh Abductor ( for Inner Thigh ) - 3 sets
Rest , tempo, sequence - same as Day 1
***********************************************
Day 3 - Rest
Day 4 - Tuesday - Arms and Shoulders
**************************
Main Workout
Barbell Curl - 10 sets
Parallel Bar Dip - 10 sets ( Works my chest also )
Barbell Preacher Curl - 3 sets
Dumbbell Lateral Raise - 3 sets
Rest , tempo, sequence - same as above
***********************************************
Day 5 - Rest - Wednesday
Day 6 - Rest - ThrusDay
Day 7 - Rest - Friday
Am I getting it right ?
Question
1> Is Warmup ok to do ? Like I am doing in Day 1 for chest.
2> Can I have a rest day between Chest W.O and leg W.O
and move leg W.O to Day3 and Arms to Day 5?
3> Am I suppose to Rest on 5,6,7th Day ? or start from Day 6 th again assuming it's day 1.
Day 1 - Saturday - Chest and Back
***********************************
Smith Incline Bench Press- 3 sets - Warmup
Main Workout
Incline Dumbbell Presses - 10 sets
Bent Over Barbell row - 10 sets
Cable Standing Fly - 3 sets
Cable Front Pulldown - 3 sets
---------------------------------------------------------
60 sec rest between each set. Will everything in sequence ( A1, A2, B1, B2 ).
Not supersetting .Easier to do this way in gym .
I can hold on to one machine/tool and go to the other one.
Also doing on Satuday and Sunday as Day 1 and Day 2 .
-----------------------------------------------------------------
***********************************************
Day 2 - Sunday - Legs and Abs
*********************
Main Workout
Barbell Squat - 10 sets ( pretty tough ! kills me )
Seated Calf Raises - 10 sets
Lever Leg/Thigh Extension - 3 sets
Thigh Abductor ( for Inner Thigh ) - 3 sets
Rest , tempo, sequence - same as Day 1
***********************************************
Day 3 - Rest
Day 4 - Tuesday - Arms and Shoulders
**************************
Main Workout
Barbell Curl - 10 sets
Parallel Bar Dip - 10 sets ( Works my chest also )
Barbell Preacher Curl - 3 sets
Dumbbell Lateral Raise - 3 sets
Rest , tempo, sequence - same as above
***********************************************
Day 5 - Rest - Wednesday
Day 6 - Rest - ThrusDay
Day 7 - Rest - Friday
Am I getting it right ?
Question
1> Is Warmup ok to do ? Like I am doing in Day 1 for chest.
2> Can I have a rest day between Chest W.O and leg W.O
and move leg W.O to Day3 and Arms to Day 5?
3> Am I suppose to Rest on 5,6,7th Day ? or start from Day 6 th again assuming it's day 1.