Sample Workout Program - Follow This Format

The Rules

*This is a sample workout program.  Please follow this format.  Any posts that are disorganized and are randomly posted will be deleted.  Only complete programs, with proper introductions, descriptions and notes will be allowed to be posted*

*Post your title with a good name for the workout (Beginner's Routine, 5x5 for Strength, Focus on Size, Supersets Galore)

*Try and target your routine to an audience if there is one.  The example below is for strength training.  There are vastly different routine for older people, kids, general fitness, wrestlers, etc.  Try and label as appropriate.*

Introduction:

Below you will find a basic training program designed to help a beginner achieve a solid foundation. This will give a beginner a good start towards their journey in meeting their goals and expectations.  At first, they will just get into the routine of working out the full body. 

Later, split training will be used to focus on specific muscle groups.

Trainees should train in the 65-85% of their 1RM for maximum strength and hytrophy gains.

Weeks 1-3
Strength Training
The following exercises are to be performed in a circuit fashion on Monday, Wednesday and Friday.

Exercise/Reps/Sets

Squat or Leg Press/10-15/1-2
Incline Bench Press/10-15/1-2
Leg Curls/10-15/1-2
T-Bar Row/10-15/1-2
Standing Calf Raises/10-15/1-2
DB Shoulder Press/10-15/1-2
Crunches/20/1-2
Seated DB Curl/10-15/1-2
Back Extension/15/1-2
Cable Pushdowns/10-15/1-2

Aerobics:

Tuesday/Thursday:  20-45 minute moderate run/jog/bike
Saturday: 30-second jog/30-second sprint for 5 minutes total

Weeks 4-9
Strength Training
For this mesocycle we will use the following split and exercises.

Mesocycle split:

Monday: Quads, Hamstrings, Calves
Wednesday: Pecs, Biceps, Abs/Lower Back
Friday: Back, Triceps, Shoulders

Exercises/Reps/Sets

Monday

Squat/8-10/4
Stiff Leg Deadlift/8-10/4
Leg Extension a1/12/2
Leg Curls a2/12/2
Seated Calf Raises/10/2
Standing Calf Raises/12/2

Wednesday

Incline Bench Press/8-10/4
Pec Deck/12/2
Preacher Curls/10-12/2
Russian Twist/8/3
Back Extension/10/3

Friday

Pull-up/8-10/4
Cable Rows/8-10/3
Lying Tri Extensions/8-10/3
DB Shoulder Press/8-10/2
Lateral Raises/8-10/2

Note:  a1 and a2 designate two exercises that are to be done in a superset fashion.  Do one set of the a1 exercises immediately followed by the a2 exercise.  Repeat until you have completed all the listed sets before moving onto the next exercise.

Aerobics:

Tuesday: 30-second job/30-second spring, start 5 minutes and add 1 minute each week
Thursday: 30 to 45 minute jog/run/bike
Saturday: 30-second job/30-second spring, start 5 minutes and add 1 minute each week

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

thanks marc

Age: 15

Hieght: 5'9''

Wieght: 155

Max Bench: 205

stack: No Xplode, cellmass, 100% whey protein

u  have that note about a1 and a2 but u dont have that next to any of the exercises

a1 and a2 are in the leg extensions and leg curls.

Marc... What do you recommend as warm ups?

Looks Good Marc.
 
Question: I weighed 236 only 2 1/2 yrs. ago. Fat sloppy weight. Then Lost 60 Lbs. (Divorced moved to hot climate had to walk etc; was not sick)  I felt great at 176ish, got addicted to running, sit ups push ups hitting the heavy bag, etc; to work out anger issues.  Now back at 197 Lbs. (Back in a new relationship, not so motivated by anger)  I'm 5' 10" was in the USMC in Liberation of Kuait Era at 18 years old.
 
Need to lose gut again build arms chest etc, wanna be lean and mean again.  Any secrets on serious motivation summoning other than the obvious?
 
My 1st post here.
   

Strong Body, Strong Mind, Strong Spirit.

-Pain is weakness leaving the body.

Shanecl,
    I feel you on that! I was the exact same way. I was 250lbs then I got down to like 165 like 4 yrs. ago (but I wasn't feeling well, I was always sick or passing out), I lost the weight the wrong way also, I would only eat once a day, and it would be something extra lite like Whole-wheat Crackers are something. I played basketball collegiately for 2 yrs, and was at 175lbs of pure muscle, working out everryday 2-3 times a day. Stop playing collegiate basketball for 2 yrs., now I'm back up to 220. I start back working out tommorow at 5am. So, I'm excited to start back again and STAY with it this time! Basically I'm saying all you need is Motivation Shane. You won't lose weight unless you have it set into your mind that you want to lose wait. It'll just Fall of after that, just like the first time.
1st Post, New Member!

I don't know what anybody may think of this.  Some may think it's too much.  Feel free to give me advice.

Day 1:  30 minutes cardio and chest (generally barbell flat or incline, dumbbell flat or incline, or pec fly's generally only 4 or those.
Day2:  30 minutes cardio
Day3:  back and shoulders (generally lat pull downs, dumbell rows, and deadlifts as well as shoulder presses, uprights rows, lat raises, front raises or shrugs generally three to four on each)
Day4:  30 minutes cardio
Day5:  bi's and tri's  (barbell curls, dumbell curls, isolation curls, preacher curls as well as close grip bench, tricep extensions, or skull crushers generally 3-4 on each body part)

I change my routine up differently from time to time to keep different things challenging my muscles.  I've had some advance and try to seperate my days so I can have rest periods between my lift days and cardio days.   Please feel free to give me any advice.  I don't want to be over doing it but I want to make sure I am doing enough to challenge myself.