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GatorDeb
11-25-2009, 12:10 AM
Looking to start a 3-a-week split workout Monday. Would this be good for the first few weeks/months until I stop seeing gains? Haven't done weights before, other than at the gym classes, which is more stamina than muscle-building. Thanks! :) I have a pair of SelecTech adjustable dumbbells and a Step with risers and slanters that turn it into a bench.

Some more info:
Thanks for the reply! I'm going to do Chest/Back on Monday, Legs/Abs on Wednesday, and Shoulders/Arms on Fridays.

Should I add chest and back exercises?

5'4", started at 215lbs, now around 179.5-181, I started eating just when hungry and that was only 1100 so I bumped it to 1300 last week and this week bumping it up to 1500 which is where I'm thinking of staying, 40/40/20, weight has plateaud this week and a half as I upped the calories, do about 10 hours of cardio a week at the gym.

BTW I've been doing gym weights classes (lots of reps, smaller weights) twice a week for about 2.5 months now, and did about 10 weeks of step/weights routine.

Started working out 21 weeks ago. I want to do split-muscle-groups instead of total body for a few weeks/months.


Day #1 Chest/Back
CHEST Incline DB Bench Press 4 X 12,10,8,6
Flat DB Bench Press 3 X 12,10,8
Incline DB Flyes 3 X 15,12,10
BACK DB Pullovers 4 X 15,12,10,8
1-Arm DB Rows 4 X 12,10,8,6
Bent Over DB Flyes 3 X 12,10,8
DB Shrugs 3 X 12,10,8




Day #2 Legs/Abs
COMPOUND
LEGS Walking DB Lunges 4 X 15,12,10,10 (per leg)
DB Step-up onto Bench 3 X 15,12,10 (per leg)
QUADS Sissy Squats 3 X 15,15,15
HAMSTRINGS DB Romanian Deadlifts 4 X 15,12,10,8
CALVES Single Leg Standing DB Calf Raise 4 X 15,15,15,15
ABS Crunches w/ DB across Chest 3 X 15,15,15
Reverse Crunches




Day #3 Shoulders/Arms
SHOULDERS Arnold DB Presses 4 X 12,10,8,6
DB Lateral Raises 3 X 12,10,8
TRICEPS 2-Arm Overhead DB Extension 3 X 12,10,8
1-Arm Overhead DB Extension 3 X 12,10,8
1-Arm DB Kickbacks 2 X 12,10
BICEPS Standing Alternate DB Curls 3 X 12,10,8
Seated DB Hammer Curls 3 X 12,10,8
DB Concentration Curls 2 X 12,10

distantarray
11-25-2009, 12:31 AM
Looking to start a 3-a-week split workout Monday. Would this be good for the first few weeks/months until I stop seeing gains? Haven't done weights before, other than at the gym classes, which is more stamina than muscle-building. Thanks! :) I have a pair of SelecTech adjustable dumbbells and a Step with risers and slanters that turn it into a bench.

Day #1 Chest/Back
CHEST Incline DB Bench Press 4 X 12,10,8,6
Flat DB Bench Press 3 X 12,10,8
Incline DB Flyes 3 X 15,12,10
BACK DB Pullovers 4 X 15,12,10,8
1-Arm DB Rows 4 X 12,10,8,6
Bent Over DB Flyes 3 X 12,10,8
DB Shrugs 3 X 12,10,8




Day #2 Legs/Abs
COMPOUND
LEGS Walking DB Lunges 4 X 15,12,10,10 (per leg)
DB Step-up onto Bench 3 X 15,12,10 (per leg)
QUADS Sissy Squats 3 X 15,15,15
HAMSTRINGS DB Romanian Deadlifts 4 X 15,12,10,8
CALVES Single Leg Standing DB Calf Raise 4 X 15,15,15,15
ABS Crunches w/ DB across Chest 3 X 15,15,15
Reverse Crunches




Day #3 Shoulders/Arms
SHOULDERS Arnold DB Presses 4 X 12,10,8,6
DB Lateral Raises 3 X 12,10,8
TRICEPS 2-Arm Overhead DB Extension 3 X 12,10,8
1-Arm Overhead DB Extension 3 X 12,10,8
1-Arm DB Kickbacks 2 X 12,10
BICEPS Standing Alternate DB Curls 3 X 12,10,8
Seated DB Hammer Curls 3 X 12,10,8
DB Concentration Curls 2 X 12,10
looks good I'd jus say spread the day 1 and day 3 routine far apart like monday and friday, since chest and back workouts your biceps and triceps a bit. Careful though cause you'll be working out arms more than your chest and back it might outshadow it.

KyleAaron
11-25-2009, 12:40 AM
No.

As a person new to the gym, your body needs general conditioning before it needs endless variations of similar exercises, and your mind needs to adjust to the workout routine, the feel of each exercise, and so on.

The idea of split routines is that the person is working out with such intensity that they need more than 48 hours to recover from it. So they could either do a full-body routine once a week, or splits every day or two. But as a beginner, you cannot get that level of intensity, you're still learning how to do the movements, learning how to apply your strength to best effect.

In general, you'll want one compound exercise for chest, one for back, and one for legs. Peform all three in one session, three times a week. Do 2 warmup sets with around half the weight (a weight you can do 15+ reps with), and 3 work sets with the full weight (a weight you can do 6-12 reps with). Stretch afterwards.

For example,

bodyweight only - pushups, inverted rows, squats
dumbells - bench press, one-armed bent over rows, lunges
barbells - bench press, deadlift, squats

Ask someone in your gym, a trainer or obviously experienced person, to show you the exercise technique. I recommend you begin with bodyweight only, when you can 20+ of each you'll be ready to go to dumbells. After a month or two with dumbells, onto barbells - though it may all be faster with a trainer or experienced training partner.

Keep up the fitness classes, this helps you with recovery both between sets and between sessions. Unless you are very overweight, eat lots - lifting burns a lot of energy.

GatorDeb
11-25-2009, 12:41 AM
Thanks for the reply! I'm going to do Chest/Back on Monday, Legs/Abs on Wednesday, and Shoulders/Arms on Fridays.

Should I add chest and back exercises?

5'4", started at 215lbs, now around 179.5-181, I started eating just when hungry and that was only 1100 so I bumped it to 1300 last week and this week bumping it up to 1500 which is where I'm thinking of staying, 40/40/20, weight has plateaud this week and a half as I upped the calories, do about 10 hours of cardio a week at the gym.

BTW I've been doing gym weights classes (lots of reps, smaller weights) twice a week for about 2.5 months now, and did about 10 weeks of step/weights routine.

Started working out 21 weeks ago. I want to do split-muscle-groups instead of total body for a few weeks/months.