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
|
-
06-11-2010, 04:45 PM #1
Full Body workout program for beginners.
Last edited by jksince94; 06-13-2010 at 11:34 AM.
-
06-11-2010, 06:04 PM #2
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.
-
06-12-2010, 12:21 PM #3
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?
-
06-12-2010, 12:33 PM #4
-
-
06-12-2010, 12:46 PM #5
-
06-13-2010, 09:22 AM #6
-
06-13-2010, 09:23 AM #7
-
06-13-2010, 10:13 AM #8
-
-
06-13-2010, 10:58 AM #9
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?
-
06-13-2010, 11:00 AM #10
-
06-13-2010, 11:05 AM #11
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
-
06-13-2010, 11:11 AM #12
- Join Date: May 2010
- Location: United States
- Age: 29
- Posts: 213
- Rep Power: 233
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...http://forum.bodybuilding.com/showthread.php?t=124867841&highlight=the4thman
Don't be scared of hard work.
Skinny fat.
-
-
06-13-2010, 11:16 AM #13
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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.
-
06-13-2010, 11:23 AM #14
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.GoRuck Challenge Journal: http://forum.bodybuilding.com/showthread.php?t=150446113
"No one could make a greater mistake than he who did nothing because he could do only a little." -Edmund Burke
"Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also." -Marcus Aurelius
-
06-13-2010, 11:37 AM #15
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?
-
06-13-2010, 11:40 AM #16
-
-
06-13-2010, 12:04 PM #17
-
06-13-2010, 12:42 PM #18
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.
-
06-13-2010, 01:09 PM #19
-
06-13-2010, 01:27 PM #20
-
-
06-13-2010, 01:30 PM #21
-
06-13-2010, 02:17 PM #22
-
06-13-2010, 02:52 PM #23
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 2x8Last edited by RogerLa; 06-13-2010 at 03:13 PM.
-
06-13-2010, 02:52 PM #24
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?
-
-
06-13-2010, 03:04 PM #25
-
06-13-2010, 03:30 PM #26
-
06-13-2010, 03:31 PM #27
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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.
-
06-13-2010, 03:42 PM #28
-
-
06-13-2010, 04:27 PM #29
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?
-
06-13-2010, 04:44 PM #30
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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.
Similar Threads
-
Full body workout good for bulking?
By Jatt in forum Teen BodybuildingReplies: 21Last Post: 12-28-2010, 10:38 AM -
Trying a full body workout program for the first time
By IANfinity in forum Teen BodybuildingReplies: 5Last Post: 06-22-2008, 10:24 PM -
i need help with a full body workout program
By tbomb in forum Workout ProgramsReplies: 2Last Post: 11-02-2005, 03:52 PM -
full body or split for beginners?
By vav in forum Teen BodybuildingReplies: 1Last Post: 07-25-2005, 07:51 AM -
Are full body workouts best for beginners?
By devl in forum Workout ProgramsReplies: 3Last Post: 09-07-2002, 04:10 PM
Bookmarks