Beginners Routine - Page 5 - BodybuildingForYou

duayne · #81 (**permalink**) 09-24-2005, 10:50 AM

thank you so much... :P

tinner · #82 (**permalink**) 12-05-2005, 10:14 AM

why is it that when I work out my abs I feel it more in my back then my abs?
Plus I am looking for a good seven day work out for beginners.
I have not been to a gym in 3 years and have recently joined one.
Any help would be nice cause I REALLY need to get my ass back in shape!

Thanks

Taekwondo Guy · #83 (**permalink**) 12-05-2005, 10:24 AM

Quote:

Originally Posted by tinner

why is it that when I work out my abs I feel it more in my back then my abs?
Plus I am looking for a good seven day work out for beginners.
I have not been to a gym in 3 years and have recently joined one.
Any help would be nice cause I REALLY need to get my ass back in shape!

Thanks

]

i had this in the beginning... its due to your back muscles (prob the erectors) being the weak link. When you train your abs, the erector muscle on the base of your spine is used as an assisting muscle, if your abs are stronger than your erectors then the back will get sore first.

Once you train a while it is not noticed as much as the back plays "catch up".

Another example is the triceps getting tired when performing bench presses.

tinner · #84 (**permalink**) 12-05-2005, 10:27 AM

Thanks, it makes sense. Just one step at a time!

Taekwondo Guy · #85 (**permalink**) 12-06-2005, 10:22 AM

i've deleted the comments here and Tinner has started a new thread to keep things seperate from this thread

Bumboclott · #86 (**permalink**) 12-12-2005, 05:52 PM

<<Day 1: Chest, Shoulders, Triceps

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

Military Press
Lateral Raises
Dumbbell Shrugs (hold at the top for 2 seconds)

Tricep Extensions
Dips (as many as possible)
Tricep Pushdowns>>

I have a couple question regarding day 1 on the very first post...

How many reps \ sets are recommended for all the exercises listed after the chest exercises? And approximately how long should someone keep up with this routine before moving on to a non-beginner routine?

Taekwondo Guy · #87 (**permalink**) 12-13-2005, 01:27 AM

Hi,

All reps are for 8 with 3 sets.
I would do this routine for the first 3-4 months so give you an easy slide into weight lifting/bodybuilding. The first 12-16 weeks you will see great gains as it is all new to your body.

tyler1212 · #88 (**permalink**) 02-21-2006, 04:12 PM

hey lol u can tell im a begginer i need help on some of the lifts ur saying. I dont know what some are lol
how do u do
Dumbbell Flys (8 reps x 3 sets)
Military Press
Lateral Raises
Dumbbell Shrugs
Dips (as many as possible)
Tricep Pushdowns
and the other lifts ash said lol please post this i want to start this up thx a lot
tyler

eliteprime · #89 (**permalink**) 03-30-2006, 03:52 PM

is the routine in the first post good for a skinny guy trying to put on mass... and also has just started lifting?

teamrv927 · #90 (**permalink**) 04-12-2006, 05:05 PM

i agree wit most but i think deadlifts are a lil to advanced for a newb (i'm a newb) i've been working out for 6 months and i haven't deadlifted once so just a thought

Taekwondo Guy · #91 (**permalink**) 04-13-2006, 01:20 AM

Quote:

Originally Posted by tyler1212

hey lol u can tell im a begginer i need help on some of the lifts ur saying. I dont know what some are lol
how do u do
Dumbbell Flys (8 reps x 3 sets)
Military Press
Lateral Raises
Dumbbell Shrugs
Dips (as many as possible)
Tricep Pushdowns
and the other lifts ash said lol please post this i want to start this up thx a lot
tyler

go to the exercise form sticky at the top of this forum for form

Taekwondo Guy · #92 (**permalink**) 04-13-2006, 01:21 AM

Quote:

Originally Posted by eliteprime

is the routine in the first post good for a skinny guy trying to put on mass... and also has just started lifting?

good for all noobs, enjoy

Taekwondo Guy · #93 (**permalink**) 04-13-2006, 01:22 AM

Quote:

Originally Posted by teamrv927

i agree wit most but i think deadlifts are a lil to advanced for a newb (i'm a newb) i've been working out for 6 months and i haven't deadlifted once so just a thought

never to early to start deadlifts, if you dont get the form down now when the weights are light you will probably try to over do it later when your strength builds up.

exercises that cant be skipped IMO

squats
military press
deadlifts

Taekwondo Guy · #94 (**permalink**) 04-13-2006, 01:24 AM

Quote:

Originally Posted by Bumboclott

<<Day 1: Chest, Shoulders, Triceps

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

Military Press
Lateral Raises
Dumbbell Shrugs (hold at the top for 2 seconds)

Tricep Extensions
Dips (as many as possible)
Tricep Pushdowns>>

I have a couple question regarding day 1 on the very first post...

How many reps \ sets are recommended for all the exercises listed after the chest exercises? And approximately how long should someone keep up with this routine before moving on to a non-beginner routine?

3 sets of 8 reps generally will suffice

keep up the routine for a good 8 months to a year before moving on IMO

Filphil · #95 (**permalink**) 05-07-2006, 03:35 PM

Quote:

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)

Is there a reason why bench press and incline dumbbell press are grouped together that way?