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Beginners Routine
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Posted by: ians
A friend at work has just started at my gym and although he's not a complete newbie to training, he has only really used machines in the past and asked if i could give him a 3 DAY a week routine - so i gave him this !
Monday - Chest, Shoulders & Triceps
Bench Press
Incline Bench Press
Military Press
Upright Row
CG Bench Press
Lying Tricep Ext
Abs
Wednesday - Legs
Squat
Leg Press
Lying Leg Curl
Standing Calf Raise
Abs
Friday - Back & Biceps
T Bar Row
Lat Pulldown
Alternate DB Row
BB Curls
Alternate DB Curls
Wrist Curls
Abs
Sets/Reps 3 x 10-12 for each exercise.
I tried to use all the basic compound exercises.
What do you think - was this good advice ??
I actualy started with this routine and it worked fine for me !
Posted by: Scotty the Body
it looks fine, I'd tell him that once he gets the form down and he's comfortable, that he can lower his reps down to 6-8.
The only thing I'd change is the DB rows for back day, they're almost the same as Tbar, I'd start him with deads, just keep the weight light for the first while.
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Beginners Routine
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