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  1. #1
    Registered User jksince94's Avatar
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    Full Body workout program for beginners.

    I've come up with a workout program that took me a very long time. At first I had it split up by body parts each day, with monday chest, tuesday back, etc. Then i split it up by doing monday chest/tri, tuesday back/bi, and friday shoulders/legs. i realized i was doing something very wrong when i read that beginners should be focusing on full body workouts with a ton of compound exercises, so i finally came up with this one.

    Monday:
    Dumbbell Bench press 3x8
    Overhead press 3x8
    Rope pushdowns 3x8
    Lat pulldowns 3x8
    Squats 3x8
    Calf raises 3x8
    Wednesday:
    Dumbbell Incline Bench press 3x8
    Lateral Raises 3x8
    Reverse lat pulldown 3x8
    Bicep curls 3x8
    Deadlifts 3x8
    Lunges 3x8
    Hamstring curls 3x8
    Friday:
    Barbell Bench press 3x8
    Dips 3x8
    Low Rows 3x8
    Rear Delt flyes 3x8
    Squats 3x8
    Shrugs 3x8



    Is there anything i should change before i get right into it?

    EDIT: switching to all pro's full body workout
    Last edited by jksince94; 06-13-2010 at 11:34 AM.
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    I think it's too much volume and you'll struggle to keep up a high enough intensity throughout each workout, thus progressive overload may be slowed.

    At the very least I'd organize your order of lifts so that compounds come first and your not doing bicep curls and other accessory exercises before deadlifts etc.

    There's also massive amounts of redundancy, you really don't need to do 3 different types of lat pulldowns + rows. For each muscle group I'd just concentrate on 1 or at the most 2 different exercises, your whole shoulders will grow from overhead press, there's not a need to do front, rear and side delt exercises unless your a professional bodybuilder trying to round out his shoulders more.




    Honestly you'd be far better off doing AllPros routine found in the sticky at the top of this page, if you are looking at this level of volume training.
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    oh i see, thanks for the input. i had looked at allpro's workout beforehand, and the only reason that i opted not to use it was that i would much rather use dumbbells rather than barbells simply because i have an uneven left/right side (i play tennis). in terms of reducing the volume and redundancy, would this program from N@tural1's stickied thread be better?

    Back/Bis

    Deadlifts
    A Row
    Chins or Pulldows
    Bicep Curl

    Chest/Tris

    Bench
    DB or Inc Bench
    Chest Dips
    Triceps Isolation

    Legs/Shoulders

    Squat
    GHR (Glute Ham Raise)
    Military Press
    Calf Work

    i would be using dumbbells for the bench, curls, rows, and overhead presses. also i'll probably just do the regular bench and the dips, since you said only to focus on 2 exercises per week?
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    Originally Posted by jksince94 View Post
    oh i see, thanks for the input. i had looked at allpro's workout beforehand, and the only reason that i opted not to use it was that i would much rather use dumbbells rather than barbells simply because i have an uneven left/right side (i play tennis). in terms of reducing the volume and redundancy, would this program from N@tural1's stickied thread be better?

    Back/Bis

    Deadlifts
    A Row
    Chins or Pulldows
    Bicep Curl

    Chest/Tris

    Bench
    DB or Inc Bench
    Chest Dips
    Triceps Isolation

    Legs/Shoulders

    Squat
    GHR (Glute Ham Raise)
    Military Press
    Calf Work

    i would be using dumbbells for the bench, curls, rows, and overhead presses. also i'll probably just do the regular bench and the dips, since you said only to focus on 2 exercises per week?
    Looks good, but I think barbell would be better if possible. DB's work too, but I think barbell gives better gains.
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    Originally Posted by DurPats View Post
    Looks good, but I think barbell would be better if possible. DB's work too, but I think barbell gives better gains.
    yea i just learned about micro-loading, if that's what you were talking about. in that case i might just go with all pro's progression program where he just adds 1 rep for each set per week. i would be using barbell's if i didn't play tennis =/
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    Originally Posted by jksince94 View Post
    yea i just learned about micro-loading, if that's what you were talking about. in that case i might just go with all pro's progression program where he just adds 1 rep for each set per week. i would be using barbell's if i didn't play tennis =/
    That is a solid routine.

    But I'm not following....what does tennis have to do with BB vs DB?
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  8. #8
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    Originally Posted by Farley1324 View Post
    That is a solid routine.

    But I'm not following....what does tennis have to do with BB vs DB?
    he is probs implying he will train one side more than the other as one side is allready 'conditioned' more than the other from tennis.
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  9. #9
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    Originally Posted by jamie93 View Post
    he is probs implying he will train one side more than the other as one side is allready 'conditioned' more than the other from tennis.
    yes that is exactly what i'm saying. for some reason my LEFT chest is considerably more developed than my right chest, and my right bicep is considerably more developed than my left one. i don't know how the symmetry goes for my back though. this is why i'm trying to use dumbbells if possible, but it doesn't seem practical because at the ymca where i go the dumbbells just go in increments of 5's, and a 10 lb increase seems to be too big on some lifts.

    with that said do you think i should still be using a barbell?
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    Originally Posted by jksince94 View Post
    yes that is exactly what i'm saying. for some reason my LEFT chest is considerably more developed than my right chest, and my right bicep is considerably more developed than my left one. i don't know how the symmetry goes for my back though. this is why i'm trying to use dumbbells if possible, but it doesn't seem practical because at the ymca where i go the dumbbells just go in increments of 5's, and a 10 lb increase seems to be too big on some lifts.

    with that said do you think i should still be using a barbell?
    You'll probably be fine with a barbell anyway.

    Try it and see how it goes. BBs are just so much easier to program for the reason you listed. 10lb jumps are huge.
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  11. #11
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    Originally Posted by Farley1324 View Post
    You'll probably be fine with a barbell anyway.

    Try it and see how it goes. BBs are just so much easier to program for the reason you listed. 10lb jumps are huge.
    ok ill give it a go... i just hope that it doesn't make the asymmetry worse =/.
    also i have just one more question. the ymca i'm going to doesn't have a squat rack, so would you recommend a leg press or a smith machine squat as an alternative. i'm gonna do my best to switch gyms but it's probably unlikely. thanks
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  12. #12
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    Lol i saw this and didnt see the monday, wednesday, friday seperations and was like holy crap waaaaaaayyyy too much volume!

    I like barbells. Thats odd that your Y doesnt have a squat rack but i suppose not all Y's are made from the same thread...
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    Originally Posted by jksince94 View Post
    ok ill give it a go... i just hope that it doesn't make the asymmetry worse =/.
    also i have just one more question. the ymca i'm going to doesn't have a squat rack, so would you recommend a leg press or a smith machine squat as an alternative. i'm gonna do my best to switch gyms but it's probably unlikely. thanks

    It isn't a gym if it doesn't have a squat rack. Period.

    Though sometimes you have to do the best you can with what you have. There is no replacement to the freeweight barbell back squat, but there are some altneratives. (you did use the correct term there)

    I would do front squats, deadlifts and maybe SLDL.
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  14. #14
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    Originally Posted by jksince94 View Post
    ok ill give it a go... i just hope that it doesn't make the asymmetry worse =/.
    also i have just one more question. the ymca i'm going to doesn't have a squat rack, so would you recommend a leg press or a smith machine squat as an alternative. i'm gonna do my best to switch gyms but it's probably unlikely. thanks
    Barbells are probably better for helping to rectify symmetry issues. How can you ensure that you are pressing symmetrically L/R with DB's? You have just INCREASED the number of variables associated with trying to remain symmetrical.

    But if I may, you need to look at this from a different perspective. Rather than just plopping down and pressing away, you need to make a conscious effort to control the bar in a level manner. I would go so far as to suggest buying a small magnetic level to take to the gym, but that may just distract you. Look, you need to ensure that you don't have any uneven reps. Both arms lock out at the same rate and at the same time. This would hold true for DB's as well, but I think you will find it very difficult to monitor a DB in space as you are adding more and more planes of movement. The bar should touch your chest in exactly the same spot every time (probably below your nipples).

    As a cue, I would see if there were any perpendicular lines in the ceiling of the gym. You can eyeball your press to make sure that everything is level by watching pitch in relation to the floor and angle in relation to some parallel line (perpendicular to your body) in the ceiling. If all of that is dead on, I think you will find that your imbalances decrease over time. They will never likely go away altogether.
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    Registered User jksince94's Avatar
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    Originally Posted by Farley1324 View Post
    It isn't a gym if it doesn't have a squat rack. Period.

    Though sometimes you have to do the best you can with what you have. There is no replacement to the freeweight barbell back squat, but there are some altneratives. (you did use the correct term there)

    I would do front squats, deadlifts and maybe SLDL.
    front squats... on a smith machine? oh and i've decided to switch to all pro's full body workout because i've been reading a lot and it seems to be a better choice for the all out beginner, and it has a specific way to progress. sorry if i'm being fickle.

    this is the workout:
    Squats
    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises

    so in the place of squats, smith machine front squats?
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    Originally Posted by CookAndrewB View Post
    Barbells are probably better for helping to rectify symmetry issues. How can you ensure that you are pressing symmetrically L/R with DB's? You have just INCREASED the number of variables associated with trying to remain symmetrical.

    But if I may, you need to look at this from a different perspective. Rather than just plopping down and pressing away, you need to make a conscious effort to control the bar in a level manner. I would go so far as to suggest buying a small magnetic level to take to the gym, but that may just distract you. Look, you need to ensure that you don't have any uneven reps. Both arms lock out at the same rate and at the same time. This would hold true for DB's as well, but I think you will find it very difficult to monitor a DB in space as you are adding more and more planes of movement. The bar should touch your chest in exactly the same spot every time (probably below your nipples).

    As a cue, I would see if there were any perpendicular lines in the ceiling of the gym. You can eyeball your press to make sure that everything is level by watching pitch in relation to the floor and angle in relation to some parallel line (perpendicular to your body) in the ceiling. If all of that is dead on, I think you will find that your imbalances decrease over time. They will never likely go away altogether.
    thanks! barbells it is
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    Originally Posted by jksince94 View Post
    front squats... on a smith machine?
    No, freeweight. You don't need anything but a bar and plates.

    This is a good excuse to force yourself to do power cleans as well, thus making sure you will be able to get the bar up onto your shoulders when the front squats get heavy
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    Originally Posted by Farley1324 View Post
    No, freeweight. You don't need anything but a bar and plates.

    This is a good excuse to force yourself to do power cleans as well, thus making sure you will be able to get the bar up onto your shoulders when the front squats get heavy
    Oh, i see. so then my workout would be:

    Front Squats
    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises

    how's that?
    Also what's your take on replacing the barbell curls with chin ups or a lat pull down sort of movement? i keep reading that vertical pulls are a very important lift as well.
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    Originally Posted by jksince94 View Post
    Oh, i see. so then my workout would be:

    Front Squats
    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises

    how's that?
    Also what's your take on replacing the barbell curls with chin ups or a lat pull down sort of movement? i keep reading that vertical pulls are a very important lift as well.
    Chins > curls, IMO, yes.

    I'd split it into two workouts and have power cleans as well. Maybe...

    Front Squat
    Overhead Press
    Power Clean
    Chinups

    SLDL
    Bench Press
    Barbell Rows
    Calf raises
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    Originally Posted by jksince94 View Post
    front squats... on a smith machine? oh and i've decided to switch to all pro's full body workout because i've been reading a lot and it seems to be a better choice for the all out beginner, and it has a specific way to progress. sorry if i'm being fickle.
    quoted for lulz. Progression on SS is much faster most/all programs, and more straightforward than literally everything else.
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    Originally Posted by zephed56 View Post
    quoted for lulz. Progression on SS is much faster most/all programs, and more straightforward than literally everything else.
    so you are recommending Rippetoe's SS over all pro's workout?
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    Originally Posted by jksince94 View Post
    so you are recommending Rippetoe's SS over all pro's workout?
    I prefer SS, yes.
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    A lot of your exercises hit the same muscle groups more than twice and even three times a week. You shouldn't be stressing a muscle group anymore than once a week. Of course indirectly targeting them is inevitable, you should still try your best not to do exercises that over lap.

    Way to much volume as well. I also wouldn't recommend doing squats and dead lifts 2 days apart from one another.

    If you must do squats and dead lifts within the same week, do dead lifts on Monday and squats on Friday. Both exercises are really taxing on your legs and lower back and they both need optimal recovery time. There both compound exercises and are part of the "Big 3" and compound exercises stress the body like nothing else.

    For your squats do 1 set of 20 and do the same for dead lifts... you'll thank me later. And do 2 sets of 8 for all your other exercises.

    3-day splits don't allow for enough recovery time in my opinion but I suppose it depends on the exercises done and your genetics.

    Something like this:

    Monday: Back, Shoulders
    Deadlifts 1x20
    Low Rows 2x8
    Overhead press (Don't do this behind the neck) 2x8
    Rear Delt flyes 2x8
    Lateral Raises 2x8

    Wednesday: Chest, Biceps, Triceps
    Barbell Bench Press (Flat Bench) 2x8
    Dumbbell Flies 2x8
    Dips 1>Failure
    Bicep barbell curls 2x8
    Rope pushdowns 2x8
    Overhead triceps extension (one hand) 2x8

    Friday: Legs
    Squats 1x20
    Calf raises 2x8
    Hamstring curls 2x8
    Lunges 2x8
    Last edited by RogerLa; 06-13-2010 at 03:13 PM.
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    Originally Posted by Farley1324 View Post
    I prefer SS, yes.
    ok, i guess ill look into that. one question though: in the "Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ" it says:

    Originally Posted by Mark Rippetoe, pg. 122, Practical Programming Editorial Copy
    for young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans (edit - and rows) can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks.

    is it really that effective? so meaning that if i do my squats on monday, my squat on wednesday will be 10 lbs heavier?
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    Yes, initially, just like that quote says. It's very common. I suggest buying the book instead of reading the FAQ.
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    Originally Posted by RogerLa View Post
    You shouldn't be stressing a muscle group anymore than once a week.
    Bullcrap.

    Your advice sucks. Except for the suggestion about not doing overhead pressing behind the neck, I'll support that.
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    Originally Posted by jksince94 View Post
    is it really that effective? so meaning that if i do my squats on monday, my squat on wednesday will be 10 lbs heavier?
    Yes, it is that effectively.

    Initially you will be starting light, though, so that 10 pound increase won't be a huge deal because you could have done Wed weight on Mon if you really wanted to, you just didn't because that isn't how the program is written. You start light.

    I squated 155 3x5 in Jan and had so much soreness I could barely sleep and I limped for two days. It was ridiculous. In April I squatted 300 3x5 and hadnt even been getting sore. Diet and rest are key.
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    Originally Posted by Farley1324 View Post
    Bull.
    Truth.

    If I could begin SS at 39 years old and squat 3x/ week, recover and make gains then I think the OP can manage to strain a given muscle group more than once weekly with a 15 year old body.
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    Originally Posted by Farley1324 View Post
    Yes, it is that effectively.

    Initially you will be starting light, though, so that 10 pound increase won't be a huge deal because you could have done Wed weight on Mon if you really wanted to, you just didn't because that isn't how the program is written. You start light.

    I squated 155 3x5 in Jan and had so much soreness I could barely sleep and I limped for two days. It was ridiculous. In April I squatted 300 3x5 and hadnt even been getting sore. Diet and rest are key.
    wow it must really be a great program!

    also you said that you had to limp for 2 days after your squats. did you still do your workout even when you were sore? because i've been told that you shouldnt train a muscle that is still sore, but probably everyone gets sore, and the program probably took that into consideration, right?
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    Originally Posted by jksince94 View Post
    wow it must really be a great program!

    also you said that you had to limp for 2 days after your squats. did you still do your workout even when you were sore? because i've been told that you shouldnt train a muscle that is still sore, but probably everyone gets sore, and the program probably took that into consideration, right?
    I was so spectacularly sore I took two days off, called it my weekend, and started the regular schedule after that.

    You generally should lift through DOMS but if it is crippling, maybe not. Ive been sore a lot in my life and done some pretty strenuous stuff, but that was the worse DOMS I have ever had.
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