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09-17-2009, 08:29 AM
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#1
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Registered User
Join Date: Sep 2009
Age: 22
Posts: 5
Rep Power: 0 
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my beginner full body program
Hello everybody !
yesterday I had my FIRST day in a fitness ceneter in UK. I'm trying to to a Full body program in 3 days, this one:
I'm gonna train all these muscles
Quote:
Chest
Back
Shoulders
Biceps
Tricpes
Legs
Crunch
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with these machines:
Chest
Chest press
fr.commercial.lifefitness.com/content.cfm/iso-lateralchestpress
fr.commercial.lifefitness.com/resources/category/1/1/7/3/images/popup.HAMMERSTRENGTH.MTS.MTS-ISOCHPRS-01CPR.placard.jpg
Back
High Row
fr.commercial.lifefitness.com/content.cfm/iso-lateralhighrow_1
fr.commercial.lifefitness.com/resources/category/1/1/7/6/images/popup.HAMMERSTRENGTH.MTS.MTS-HIROW-01CPR.placard.jpg
Shoulders
Shoulder Press
ncpad.org/get/VirtualTour/ShoulderPress/ShoulderPressGen1.jpg
Biceps
Biceps Curl
fr.commercial.lifefitness.com/content.cfm/iso-lateralbicepscurl
fr.commercial.lifefitness.com/resources/category/1/1/7/1/images/full.NEWMTS.Iso-Lateral-BicepsCurlMTS.jpg
Tricpes
Tricpes Extensions
fr.commercial.lifefitness.com/content.cfm/iso-lateraltricepsextension
fr.commercial.lifefitness.com/resources/category/1/1/7/2/images/full.NEWMTS.Iso-LateralTricepExtensionMTS.jpg
Leg
V-Squat
fr.commercial.lifefitness.com/content.cfm/v-squat_1
fr.commercial.lifefitness.com/resources/category/1/1/8/5/images/full.NEWMTS.V-SquatMTS.jpg
Crunch
Crunch
fr.commercial.lifefitness.com/content.cfm/abdominalcrunch_1
Can you please tell me if it's a good progam for a beginner ? And Which other machines can I use ? (To avoid to do the same exercies ?)
I'm 22 years old.
70kg
1m78
Thanks in advance !
Last edited by Frantch; 09-17-2009 at 08:32 AM.
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09-17-2009, 09:48 AM
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#2
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Registered User
Join Date: Jul 2007
Age: 28
Stats: 6'1", 164 lbs
Posts: 554
BodyPoints: 6151
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I workout 3 days a week just like you. Pick up this book below, it will give you the perfect routine to get muscular. its an easy read and maps out your workout for you.
Plus its from MENS HEALTH magazine - what more proof do you need than that!
Power Training - Mens Health
http://www.amazon.com/gp/product/159...SIN=1594865841
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09-17-2009, 09:53 AM
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#3
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Registered User
Join Date: Jul 2007
Age: 28
Stats: 6'1", 164 lbs
Posts: 554
BodyPoints: 6151
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09-17-2009, 10:06 AM
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#4
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Hamster Curling
Join Date: Oct 2006
Location: Freezing my ass off in, Antarctica
Age: 34
Stats: 5'6", 250 lbs
Posts: 4,965
BodyBlog Entries: 0
BodyPoints: 13208
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One whole hour and no one has parroted "Rippetoe's", "Starting Strength Brah", "5x5", "5/3/1"
What the f**k is going on?
__________________
Oh ****! I'm think I'm a powerlifter -- Journal:
http://forum.bodybuilding.com/showthread.php?t=119219181
Should protein shakes be mixed with milk or water?
Never mix protein shakes with milk, unless you dont have casein protein...
Milk contains different type of protein than whey protein so they counteract with each other and are digested at different times. Some protein would not get into your system and the rest would need few good hours to be digested.
--BROSCIENCE
Last edited by vicjg; 09-17-2009 at 10:07 AM.
Reason: Forgot one
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09-17-2009, 10:15 AM
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#5
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Jelly Roll
Join Date: Aug 2009
Location: Mc Cordsville, Indiana, United States
Age: 30
Stats: 6'3", 245 lbs
Posts: 674
BodyBlog Entries: 0
BodyPoints: 0
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Quote:
Originally Posted by vicjg
One whole hour and no one has parroted "Rippetoe's", "Starting Strength Brah", "5x5", "5/3/1"
What the f**k is going on? |
Starting Strength brah 
__________________
My SS journal: http://forum.bodybuilding.com/showthread.php?t=118516581
Supplements:
Allmax Creapure
AEN Intrabolic
Muscle Pharm Combat Powder
Sci-Fit Beta Alanine
NOW Omega-3
Sport Pharma Multi-V
Neogenix Velocity XT
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09-17-2009, 10:17 AM
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#6
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Registered User
Join Date: Jul 2007
Age: 28
Stats: 6'1", 164 lbs
Posts: 554
BodyPoints: 6151
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09-17-2009, 10:27 AM
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#7
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Hamster Curling
Join Date: Oct 2006
Location: Freezing my ass off in, Antarctica
Age: 34
Stats: 5'6", 250 lbs
Posts: 4,965
BodyBlog Entries: 0
BodyPoints: 13208
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Quote:
Originally Posted by truckerman79
Starting Strength brah |
*You must spread some reputation around before giving it to truckerman79 again.*
__________________
Oh ****! I'm think I'm a powerlifter -- Journal:
http://forum.bodybuilding.com/showthread.php?t=119219181
Should protein shakes be mixed with milk or water?
Never mix protein shakes with milk, unless you dont have casein protein...
Milk contains different type of protein than whey protein so they counteract with each other and are digested at different times. Some protein would not get into your system and the rest would need few good hours to be digested.
--BROSCIENCE
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09-17-2009, 10:43 AM
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#8
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Registered User
Join Date: Jul 2009
Age: 27
Posts: 585
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Quote:
Originally Posted by hockmasm
I workout 3 days a week just like you. Pick up this book below, it will give you the perfect routine to get muscular. its an easy read and maps out your workout for you.
Plus its from MENS HEALTH magazine - what more proof do you need than that!
Power Training - Mens Health
http://www.amazon.com/gp/product/159...SIN=1594865841 |
Haha, that made me lul.
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09-17-2009, 11:04 AM
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#9
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Working out at home
Join Date: Dec 2007
Location: Ann Arbor, Michigan, United States
Age: 36
Stats: 5'11", 195 lbs
Posts: 6,291
BodyBlog Entries: 0
BodyPoints: 1978
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OP,
What is you set/rep scheme?
Any reason you chose machines over free weights?
Why that exercise order?
__________________
[]---[] Equipment Crew Member No. 11
Bodybuilding is for Life
When McDonalds opened what they considered a full meal, for an adult, is now sold, with a toy that does not pose a choking hazard to children under three!!!
This is my passion http://www.wildhauskennels.com
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09-17-2009, 11:08 AM
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#10
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Banned
Join Date: Mar 2009
Location: United States
Stats: 5'10", 205 lbs
Posts: 5,937
BodyPoints: 0
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Starting Strength.
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09-17-2009, 12:09 PM
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#11
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Registered User
Join Date: Oct 2007
Location: Houston, Texas, United States
Age: 27
Stats: 6'0", 200 lbs
Posts: 2
BodyBlog Entries: 0
BodyPoints: 1491
Rep Power: 0
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My plan
I have a couple of full body workouts compiled in one word document. All different sources. Tri-phase full body phase by the Sci-vation guys, Chad Waterbury programs, and miscellaneous ones that I have pasted to it throughout my days (SEE ATTACHMENT). Yesterday was my last day on a full body program that I designed based on "The Waterbury Method" with some tweaks of my own. Looks like this:
Phase III
Monday
4x8
Dumbell bench press (last 2 sets incorporate flyes)
Bent over row
Alternating dumbbell shoulder press
Hacksquats
Incline bench curls
Rope pressdown
Side planks
Wednesday
5x5
Deadlifts (last 2 sets incorporate leg curl)
Incline smith machine
Wide grip pull-up
Barbell shoulder press
Seated calf raises
Skull crushers
Hanging leg raises
Friday/Saturday
3x12
Chin-ups (last 2 sets incorporate straight-arm pull downs)
Dips
Lateral raises
Bulgarian split-squats
Hammer curls
Standing calf raises
Upper abs
If you truly are a beginner, then using the machines for a couple weeks is a good idea. DON'T EVER underestimate the effectiveness of bodyweight exercises like the push-up, pull-up, dips, climbing rope, etc.
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09-17-2009, 03:27 PM
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#12
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Registered User
Join Date: Jul 2007
Age: 28
Stats: 6'1", 164 lbs
Posts: 554
BodyPoints: 6151
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Quote:
Originally Posted by AdamDrew82
I have a couple of full body workouts compiled in one word document. All different sources. Tri-phase full body phase by the Sci-vation guys, Chad Waterbury programs, and miscellaneous ones that I have pasted to it throughout my days (SEE ATTACHMENT). Yesterday was my last day on a full body program that I designed based on "The Waterbury Method" with some tweaks of my own. Looks like this:
Phase III
Monday
4x8
Dumbell bench press (last 2 sets incorporate flyes)
Bent over row
Alternating dumbbell shoulder press
Hacksquats
Incline bench curls
Rope pressdown
Side planks
Wednesday
5x5
Deadlifts (last 2 sets incorporate leg curl)
Incline smith machine
Wide grip pull-up
Barbell shoulder press
Seated calf raises
Skull crushers
Hanging leg raises
Friday/Saturday
3x12
Chin-ups (last 2 sets incorporate straight-arm pull downs)
Dips
Lateral raises
Bulgarian split-squats
Hammer curls
Standing calf raises
Upper abs
If you truly are a beginner, then using the machines for a couple weeks is a good idea. DON'T EVER underestimate the effectiveness of bodyweight exercises like the push-up, pull-up, dips, climbing rope, etc.
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routines like that are outlined in the book i mentioned above
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09-18-2009, 02:28 AM
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#13
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Registered User
Join Date: Sep 2009
Age: 22
Posts: 5
Rep Power: 0
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@hockmasm thanks for your book I will take a look
Quote:
OP,
What is you set/rep scheme?
Any reason you chose machines over free weights?
Why that exercise order?
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I made 3x12 reps with a weight of 15kg (and 30kg for squate)
I chose machines because I'm training in LITTLE fitness center and the free weights are always busy....
The exercice order is
Quote:
Chest
Back
Shoulders
Biceps
Tricpes
Legs
Crunch
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09-18-2009, 08:54 AM
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#14
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Registered User
Join Date: Sep 2009
Age: 22
Posts: 5
Rep Power: 0
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