Beginners Routine

[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)

[E_Drive]

Hey Bulk--

can you post you're mass builiding routine?

[Bigguns R US]

Newbies: Keep in mind it doesnt matter what you do if your diet isnt very good. You can train all day everyday and if your diet is ****...you wont get much out of it. Also make sure you drink about a gallon of water/day.

[Username]

What the heck am I suppose to do after day 3? Wait till next week or start over on the fourth day?

[Jim]

it would be something like this:

mon: day 1
tue: off
wed: day 2
thurs: off
fri: day 3
sat: off
sun: off (or u can start the cycle again here).

[automaticj5]

its not true... even if you have a bad diet, if you start lifting and do it consistently... you will see gains out of it... i do it all the time lol

[VB15]

What about this:

Day 1 - Chest & Shoulders

Day 2 - Arms & Back

Day 3 - Trunk & Legs

Day 4 - Off

3 days on, 1 day off.

[Big L]

thats what im doing right now.. 3 days a week at the gym just doesnt seem enough

[Bigtimestuff]

Originally Posted by Big L

thats what im doing right now.. 3 days a week at the gym just doesnt seem enough

I'm always anxious to work out again, but I know I need my rest

[Username]

Originally Posted by Big L

thats what im doing right now.. 3 days a week at the gym just doesnt seem enough

I'm also pretty skeptical myself with the 3 day split. But you do have to give your muscles time to recover. So you don't work down already unrecovered muscles. Just make sure you go hard on those 3 days, and get a good burn.

[noodle]

Hey everyone,
As i'm working to pay for further education i cant afford much. Right now all i have is a set of dumbells. What are some great mass exercizes i can do using only what i have?

[Bigtimestuff]

• Seated(standing) alternate(simultanious) dumbbell curls,
  Seated overhead tricep extensions,
  Dumbbell presses,
  Lateral raises(all types),
  Flat dumbbell bench (incline, decline if you have it, or a bench for that matter)
  Arnold Presses,
  Tricep kickbacks,
  Hammer curls,
  Concentration curls,
  Dumbbell flys,
  Dumbbell shrugs,
  Pullovers,
  Bent-over dumbbell rows,
  One-arm dumbbell rows,
  Dumbbell reverse wrist curls,
  Dumbbell wrist curls,
  Dumbbell squats,
  Lunges holding dumbbells,

Maybe someone else can pick up from here.
If you have the slide on plates to change the weight, you could go pick up a cheap barbell for a whole different variety of exercises :wink:

[noodle]

Hey, thx for the idias :-D Ilé be looking to buy a bar to. Thx again

[BulletHose]

I do a split like this and got gains out the wazzu.... wish we had a gym here so I could get back to work -- moved and it sucks cause I don't own enough equipment to do it, working on that though... anyway...

Monday - Upper
Tuesday - Lower
Wednesday - Off (you can slip in some light cardio if it makes you feel better)
Thursday - Upper
Friday - Lower
Sat and Sunday - OFF

Or you can switch upper and Lower so you work your Upper body (arms, back, and chest) on Friday that way you are all pumped for those Friday night dates. I always feel 100 times better after my upper body workout than I do my lower. :-D

Thats what I did for about 3 months before I moved and got awesome gains. That was with no supplements besides my daily vitamin.

And the many gallons of water I gulped at every chance... if you aren't urinating clear, you aren't drinking enough water.

[tam_dukett]

hi there im tam and im abit new 2 all this tranning so i need some help.. i want 2 no the basics like building up my pecks and getting a pax. i already have a good body and ive only been 2 the gym once so i just need a bit of help 2 get started!!! i just wanna do most of my working out here at home so it doesnt cost 2 much but i dont no wat 2 use and wat not 2 use incase i mite injer my self so could u plzz help
tam

[Decifer]

Since im new to this i dont know what to do for each exercise, exp Dips . no clue what it is? and i can seem to find the sticky topic "look and learn"
if you can please post a link it would be great. thanks

[DBatGT]

whoa can't believe this one is still up here, bulk made up this one a long time ago, not knocking it! very solid routine! but wow, still here!

[Marcus]

unless u r taking some kind of prevention of lactic acid build up supplement u cant do chest one day and arms the next because u have to use your arms for both of them so if u wanna do a 3day in a row program u have to something like this

Mon - Arms and shoulders and abbs
Tue - Legs and abbs
Wed - Chest and back and abbs
Thurs - day off or cardio and abbs if real keen best to have a day off though
Fri - Arms and shoulders and abbs
Sat - Legs and abbs
Sun - Chest and back and abbs
Mon - Day off

and so on it is important to do abbs every day as it is very hard to over do them as u use them for everything. It may hurt for the first few days but they only take about a week to adjust then u will have to up the intensity of your work out on them.

The best thing i have found 4 abbs is to kick a bag or to get someone to jump on them or kick u in them and flex as they do this however u will have to work up to that. Medicine balls are also fantastic.

Hope this helps

[Y2Jversion1]

and so on it is important to do abbs every day as it is very hard to over do them as u use them for everything. It may hurt for the first few days but they only take about a week to adjust then u will have to up the intensity of your work out on them.

Why is it important to do abs everyday again? You lost me there.. As far as I recall.. the abs are muscles just like the rest of your other muscles.. if you shouldn't be training them everyday, why would you do abs every day? I hope you know, overtraining abs could make them end up looking a little wierd eh. Abs should be trained just like any other muscle, however a max of 3 times of week would be ok (for those who can't get enough)..
If you think doing abs everyday will give u a six pac.. you're wrong again.. low bodyfat will give you a six pac, coupled with genetics.
Also while on the topic of 3-day splits, I'm currently doing one myself from the max-ot routines.. it goes like this:

Mon: Chest, shoulders/traps, triceps
Tues: max-ot cardio
Wed: Back, bi's
Thurs: max-ot cardio
Fri: Legs, abs
Sat: rest
Sun: rest

Haven't dropped in strength, increased weights on a few exercises - for all who think doing chest, shoulders & tri's on the same day is too much :wink:

[Y2Jversion1]