Newbie Workout! Is this OK?

[miguelmolez]

Hi,

I've been lifting on and off for the past few months, however I decided to put together a more structured log so I can keep track. Can you tell me if this is OK for a beginer? I was thinking of doing this for approx 8 weeks, then changing it.


Session 1 Dumbell presses on flat bench
Dumbell flye bench
Tricep V-Bar pushdowns
Lateral dumbbell deltiod raises
Dumbbell shrugs
Bench Press
Crunches
Cable cross over flies


Session 2 Squats
Legs presses
Leg extentions
Seated hamstring
Calf raises
Crunches
Medicine ball throw





Session 3 Standing bicep curls
Cable rows
Seated preacher bicep curls EZ Bar
Bicep Dips
Seated dumbell curls (on knee)
Standing Barbell Military presses
Crunches



Session 4 Squats
Legs presses
Leg extentions
Seated hamstring
Calf raises
Crunches
Medicine ball throw

 

[nemo]

Being a beginner your best bet is to do a 3xweek whole body workout for a bit. Stick with 3-4 sets of basic exercises, eat, and rest. After a couple of months you can move up to a push/pull split. Good luck!!

 

[miguelmolez]

Cheers for that, very helpful!

 

[bodyfort]

too much for newbie.

Week one: Distribute Supporting muscles

BIceps: supports of pulling back
triceps: supports chest
shoulder: supports chest and neck(contact sports)
lower back: support overall especially abdomin

Week 2:

Chest
Back
Legs
LowerBack

Continue it for 6 weeks. This system allows me to gain strength. Straining to much muscle will only lead back to one so start very low if possible one muscle per day