Good SIMPLE routine for a beginner?

[Apollo]

No complicated lifts... Just simple ones That don't require any equipment except weight + bench

Day 1: Chest, Triceps.
Day 2: Quads, Hamstrings
Day 3: Rest
Day 4: Calves,Abs, Forearms
Day 5: Back, Biceps
Day 6: Shoulders
Day 7: Rest.

I was thinking that would be good but i'm not for sure about what lifts I SHOULD do.. Or maybe another split would be better

Is it best to eat more on workoutdays than nonworkout days? Or just eat the same? Or eat the same total calories but just more carbs????

[Tee]

Compound exercises should be the bread and butter of your routine.

[Apollo]

Yea I know that..

Squats, Deadlifts, bench..Military press.

But in what order, what other lifts?

[Tee]

Bent Rows...Barbell Curls.. Dips...Leg Curls...Chins...

[Apollo]

Yea.. I know what compoud exercises are...

Anyone suggest a routine???

[Tee]

Originally posted by Apollo
Yea.. I know what compoud exercises are...

Anyone suggest a routine???

You asked what other lifts...

There are hundreds of routines all over BB.com...

[Apollo]

I meant what OTHER lifts besides the MAIN compound lifts...

I know there are LOTS of lifts but i'm asking for a ROUTINE/SPLIT that would be SIMPLE and good for a beginner... :/

[Intense_dave]

since your a begginer I dont' think it matters really, I'd reccomand 9 sets per bodypart, I'v been working out for almost 3 years and I also do 9 sets,

9 sets meaning 9 hard sets, not warmups.

for chest could be

flat bench press 3 X 8
Inclince bench press 3 X 8
Machine/cable flys 3 X 8


back

deadlifts 3 X 8
barbell rows 3 X 8
lat pulldown 3 X 8
is all simple really,
just workout hard, 1 hour max.
and eat a lot of protein and carbs,
you'll grow.

[Tee]

A beginnner really only needs to do compound exercises.. anything you do you will make some newbie gains...make sure you get enough rest as well.

[Apollo]

Ok, thanks.

So 3 x 8 for everything? Even legs?

Do u do a warm up set for each lift too or not?

Would it be best to start with a Mon/wed/fri day split or a 4 day split?

[Apollo]

Monday:
Incline BP
Flyes
DB ROWS
Shrugs
Dips
Squat
Leg Extensions
Walking Lunges
Standing Barbell Curls
Reverse Barbell Curls
Calve Raises

Wednesday:
Flat bp
Clean & Press
Skull Crushers
SLDL
Sumo Deadlifts
Concentration Curls
Calve Raises
Depth Jumps (Might take these out???)

Friday:
Incline BP
Military Press
Front DB raises
Hammer Curls
Cheat Curls
Deadlift
DB rows
Front Squat
Walking Lunges
Calve Raises

What do you guys think of that? Changes??Or does anyone else have suggestions?

[Tony B]

Why dont you instead of having a seperate day for abs,calves and forearms just put on onto the end of your other workout days
E.g. abs with chest and triceps. It would make sense and save time

[Apollo]

Because that would make the Workout much longer than an hour...

...

[Stormrider]

Monday:
Dumbell Press: 3x6-8
Dumbell Lateral: 2x6-8
Side Dumbell Lateral: 2x6-8
Dumbell Shrugs: 2x6-8
Pressdowns: 3x6-8
Skull Crushers: 2x6-8

Tuesday:
Curl Grip Lat Pulldown: 3x6-8
Bent Over Row: 2x6-8
Wide Grip Seated Row: 2x6-8
Dumbell Rear Lateral: 2x6-8
Deadlift: 3x6-8

Thursday:
Incline Bench Press: 3x6-8
Decline Dumbell Bench Press: 2x6-8
Flat Flys: 2x6-8
Concentration Curl: 2x6-8
Barbell Curl: 2x6-8

Friday:
Leg Extension: 2x12-15
Squat: 3x6-8
Front Squat: 3x6-8
Leg Curl: 2x8-10
Stiff Leg Deadlifts: 2x6-8
Calf Press: 4xFailure

[roadwarrior83]

i'm thinking of trying the bodybuilding.com 3 day mass split. it looks like a good full body workout to gain some muscle with.anybody tried it?