good workout routine
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good workout routine - 3/4/2006 2:00:08 PM
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iwantmuscles
Posts: 50
Joined: 2/8/2006
Status: offline
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is this a good workout routine for me im a begginner and am looking to gain mass
Monday- Shoulders
Dumbbell Press - 2 sets for 8-12 reps
Arnold Dumbbell Press - 2 sets for 8-12 reps
Lateral Dumbbell Raise - 3 sets for 8-12 reps
Front Dumbbell Raise - 3 sets for 8-12 reps
Dumbbell Shrugs - 3 sets for 8-12 reps
Tuesday- Arms
Barbell Curl - 3 sets for 8-12 reps
Alt. Dumbbell Curl - 3 sets for 8-12 reps
Hammer Curls - 3 sets for 8-12 reps
Concentration Curls – 3 sets for 8-12 reps
Lying Tricep Press - 3 sets for 8-12 reps
Seated Tricep Press - 3 sets for 8-12 reps
Snatch hang high pull- 3 sets for 8-12 reps
Wrist curls- 3 sets for 8-12 reps
Wednesday- Legs
Squats - 3 sets for 8-12 reps
Stiff-legged Dead lift- 3 sets for 8-12 reps
Standing barbell Calf Raise - 3 sets 12 for reps
Seated barbell Calf Raise - 3 sets for 12 reps
Thursday- Back
Bent Over Rows - 3 sets for 8-12 reps
Pulls Ups - 3 sets for 8-12 reps
Barbell Dead Lifts - 3 sets for 8-12 reps
Friday- Chests and Abs
Flat Bench Press - 3 sets for 8-12 reps
Incline Bench Press - 3 sets for 8-12 reps
Decline Dumbbell Press- 3 sets for 8-12 reps
Sit ups
Leg Lifts -3 sets for 12 reps
Oblique crunches
Crunches
any suggestions on any workouts i could add or take out?
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RE: good workout routine - 3/6/2006 10:20:05 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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As a beginner you first need to grasp the basics of Diet, Training and Rest.
Your workwout is not a proper workout for a beginner and will likely lead to the minimal gains almost everyone seems to see in the beginning. Injury is another concern.
Gains come from Diet primarily.
First I want you to do a tiny bit of homework.
Your caloric level and your diet.
Go here for information...
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
After your diet is adequate to get you a gain in weight...since that is the goal...
I would recommend for a beginner that you start with a full body work out 3x a week
With only 1 set per bodypart after warm up the first week. Second or third week move on to 2 sets...you should be gaining 1-2 pounds a week and if you are not, then you are not eating enough.
The post above talks about how to adjust the training and diet to keep the gains.
Here is a training concept for you to read and this might be a good beginning but start with the sets I mention above^^^ and work slowly up!
3 day per week training
http://www.t-nation.com/findArticle.do?article=04-073-training
The goal is to do the least amount of work to get the most gains.
Since training needs to be progressive to continue to see results...If you start with 15 sets for a bodypart..how do you progress? After a year you will be doing some unnatural amount of sets to grow..that is silly and many many novices do this. It does not work.
Don't do it.
Later we can talk about where to go from there! When it is time to go to a 2-day split etc!
Let me know about the steps you take...ask questions in this thread!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to iwantmuscles)
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RE: good workout routine - 3/6/2006 11:41:51 AM
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iwantmuscles
Posts: 50
Joined: 2/8/2006
Status: offline
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so can u give an example of what kind of weight training i should be doing right now as a begginnier
(in reply to danmirage)
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RE: good workout routine - 3/6/2006 3:53:01 PM
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iwantmuscles
Posts: 50
Joined: 2/8/2006
Status: offline
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yeah can you help me with the calories i need im male, 14, 5 foot 8, and 120 pounds
(in reply to danmirage)
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RE: good workout routine - 3/6/2006 6:14:47 PM
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Gun Ryo
Posts: 752
Joined: 12/28/2004
Status: offline
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Minimal Gains at first... I'm adaptive, bring on the pain.
_____________________________
Hypnotised to realise that this surprise will end in demise in front of your eyes. Shining with lies you sent your spies, spat your alibies and your words rotted, rotted and attracted flies. Your boy cries but you proceed to fratenise with those baby blue eyes, eyes like the sky you pleaded for ties. Your stomach cries, and you envisionise a plate full of fries. Lord they are hot though, don't touch, I advise. But you are burned, and penalised, of course overdramatise and you get the prize. I am that boy baby girl and now I will end your 9 lives.
(in reply to iwantmuscles)
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