Beginners Routine

[Eighth Wonder]

I would treat the military press like the bench, 8rx3. For the tricep extensions, after the bench and mil press your triceps will be pretty worked. I would only do a couple sets more of 8-12 reps if needed.

[eat your oats]

Thanks, another noob question -

When finished with one rep, do you rest and do the same excercise/rep again? Or do you go through each different excercise with one rep until you finish them all?

[Eighth Wonder]

I think you mean sets and not reps. If that is the case then you typically take a 1-3 minute rest after your set and then go on to the next set of the same exercise, once you complete all the sets for said exercise you would move on to the next one. Try to start off with your most stressful exercise, in that example it would be the bench press and do the smaller muscle groups at the end of your workouts (tri's,bi's).

[eat your oats]

Awesome. Thanks. Yeah I meant sets.

[Architect_in_Training]

i just switched to this routine starting this week. Hopefully I will start to see bigger gains

[Monsta]

is this still a good routine to start off on still?

3 sets doesn't seem like a lot? does it hurt to up that a little or should i just stick to 3 a piece for a rookie like me?

[Taekwondo Guy]

if the weight is right, 3 sets is more than enough....

the rookie mistake is to think more volume = more results

[Joementum]

Originally Posted by Taekwondo Guy

if the weight is right, 3 sets is more than enough....

the rookie mistake is to think more volume = more results

Look what the cat dragged in....




Nice to see you around these parts.

Good luck for July 4th bro!.

[Taekwondo Guy]

LOL, cheers bud, thought i'd pop my head in to see whats what.

might start a journal to show my last 7 weeks of prep...

[olympicweightlifter]

Originally Posted by Taekwondo Guy

I've had alot of people asking for routines for when they start working out. It incorperates the basic compound exercises for mass and builds the body as a whole whilst helping to learn the basics.
Other members have used this before and have reported good gains so feel free to use my beginners workout.

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)


This workout is for beginners or people starting out from scratch after a long lay off, stick with this for 3-6 months.

All of the exercises can be found in the sticky at in this forum

TKD Guy 8)

what a crappy routine. how about posting bill starrs 5x5 or starting strength?

[PhiSigPhi]

There's nothing crappy about that routine for an absolute beginner to weight lifting. It's simple, has all the compound movements, and has all the body parts in it.

I would not suggest Bill Star to a newbie as lifting that heavy without any knowledge/practice with proper form will hurt you in the long run. Same thing with Starting Strength. It's just too heavy for absolute beginners. After 2-3 months on this program and proper knowledge of lifting form, I'd then suggest one of those two programs.

[HammerTech]

I agree. For someone who is just getting started - I'd not jump them right to 5x5 or something along those lines. This program's a great place to start, learn proper form for all the key exercises, and progress then to other forms of training - be it 5x5 or a more intense custom program of some sort.

[JayFive]

Originally Posted by olympicweightlifter

what a crappy routine. how about posting bill starrs 5x5 or starting strength?

As stated above, but with further elaboration:
The 5x5 and Starting Strength are great routines, I'll give you that but they are geared towards people with "some" experience in weight lifting. Even Starting Strength, while stated as being for novices, focuses on heavy weight and linear progression. For someone coming from being completely sedentary to lifting, that kind of trauma to their muscles is going to hurt like hell and not in the "feel the burn" way, more in the "jesus tap dancing christ what the hell was I thinking, my legs are falling off" way. I would definitely recommend that someone trying to get acclimated to lifting start out with something similar to the above routine to get their muscles used to that kind of abuse.

As it is, I don't disagree with you that Starting Strength and the 5x5 are awesome, I just think that they could be more detrimental than beneficial to a true newbie that just needs to introduce his muscles to training. After a fews months of the above, I'd say that it's time to start the punishment.