Work out anygood? [Forum Archive]

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Work out anygood?

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Posted by: Peasnall

Is my workout anygood for a beginer?, i only have DB's atm btw.

MONDAY:Workout 2
TUESDAY:workout 3
WEDNESDAY: DAY OFF
THURSDAY:Workout 3
FRIDAY:Workout 2
SATURDAY:Workout 1
SUNDAY: DAY OFF

WORKOUT 1:
(Shoulders, triceps, and biceps.)
SHOULDERS:
overhead DB press
One-Arm Side Laterals
Seated Dumbbell Press
Front Dumbbell Raise.
Cuban Press

TRICEPS:
Bench Dips

BICEPS:
Alternate Hammer Curl
Dumbbell Alternate Bicep Curl
Concentration Curls

WORKOUT 2:
(Back and chest.)
CHEST:
push ups
Dumbbell Bench Press

BACK AND TRAPS:
single arm DB rows
Dumbbell Shrugs
Bent Over Two-Dumbbell Row With Palms-In

WORKOUT 3:
(Legs - quads, hams, and calves.)
Dumbbell Squats
Dumbbell lunges
Standing Dumbbell Calf Raise.

Cheers, james

Posted by: PTYP

Ill just go ahead and post this before any else jumps in.... what are your stats and goals? What are the rep ranges for the above movements?

Posted by: Peasnall

Quote:

Originally Posted by PTYP

Ill just go ahead and post this before any else jumps in.... what are your stats and goals? What are the rep ranges for the above movements?

opps my appologies, here my stats:

Age: 17
Weight: 140lbs
height 6' .5"

Main goals are:

Get fitter, bigger and stronger.

i shall put up the rep ranges in a bit.

Posted by: TJ Cline

No, it is terrible.

push
pull
off
legs
light push
light pull
off

Posted by: P-funk

asa beginer you may want to do total body workouts and really learn technqiue. Allow your rep ranges to be a little higher during the learning/building a foundation phase of training.

make sure you are doing some sort of hamstring work like DB RDLs, step ups etc....

be carefull of overloading your anterior muscles, don't neglect the posterior.

be sure to check out the training 101 sticky for some basic guidlines to use when setting up your program.

Posted by: GoLdeN M 07

not bad but you could change it a little bit. Dont do a whole group of mucsles in the same part of the body on one day.

Posted by: ExiledX66

Move tris and bis to W3
Move chest to W1, add inclines and flies maybe, and nix some of those shoulder movements, or rotate them every week
maybe add some reverse flies on W2 since you only have dumbells and would be able to afford another motion that day.

find a gym!

Posted by: Peasnall

Quote:

Originally Posted by ExiledX66

Move tris and bis to W3
Move chest to W1, add inclines and flies maybe, and nix some of those shoulder movements, or rotate them every week
maybe add some reverse flies on W2 since you only have dumbells and would be able to afford another motion that day.

find a gym!

thanks for the advice, ive done what you said and it makes more sense when i re read, would adding some crunches and sit ups be a good idea?

Posted by: CowPimp

Quote:

Originally Posted by P-funk

asa beginer you may want to do total body workouts and really learn technqiue. Allow your rep ranges to be a little higher during the learning/building a foundation phase of training.

make sure you are doing some sort of hamstring work like DB RDLs, step ups etc....

be carefull of overloading your anterior muscles, don't neglect the posterior.

be sure to check out the training 101 sticky for some basic guidlines to use when setting up your program.

You should copy and paste that into a text file for later rehashing. Heh.

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