Thread: Is this a good 1st time programme?

Hi there,

Went under the iron for the 1st time a little under 2 months ago and wondered if you guys could comment on my programme. Although I have'nt lifted before I am fairy certain I fall into the ' hardgainer ' category (been reading up on Stuart McRobert - any one know him?). Genetics and bone structure, etc - here goes.....

Mon
Incline dumbbell chest press - 4 sets - 15, 12, 12, 12
Seated dumbbell shoulder press - same as above
Seated lateral shoulder raises - saa
Ticep pushdowns - saa
Trap bar shrugs - saa

Wed
Lat pull downs - saa
1 arm dumbbell rows - saa
Trap bar deadlifts - saa
Seated dumbbell bicep curls - saa

Friday
Repeat Mondays work out and so on......

Sadly, I am forced to use a municipal gym run by my local council over in Essex, England. Squash/badminton courts a plenty, loads of cardio machines but not very much in the way of free weights. I am doing no direct leg work (no sqaut rack here or calf machine) although various ' gurus' on line have suggested the trap bar deadlift is for some a good alternative to the squat - so not too worried there.

I am 37, a little under 6ft and spend my 45 hours a week sitting on my arse starring at a machine all day - so not the most demanding on jobs. Reckon I'm not going to be compromising any gains there....

What do you guys reckon? I am a beginner in the rawest sense so any help/advice would be warmly received.

Cheers!


Stuart

You can do pretty much every exercise or a variation on every exercise with a pair of dumbells or a bar, so don't limit yourself because of that.


With dumbells, a bar, and a bench you can do:

Goblet Squats
Hack Squats
Jefferson Squats
Lunges
Step Ups

Dumbell Romanian Deadlifts
Deadlifts
Good Mornings
Seated Good Mornings
Single Leg Romanian Deadlifts

Dumbell Rows
Barbell Rows
Hang Cleans

Dumbell Bench Press
Barbell Bench Press
Floor Press
Pushups

Dumbell Overhead Press
Barbell Overhead Press


And these are just off the top of my head, doesn't include isolation exercises, and doesn't include unilateral variations of those exercises, or machines. If there is any sort of vertical cross-bar you can add pullups and chinups to that list aswell.

I would read the stickied threads in the Training section, especially the guides to designing training programs written by Cowpimp. Forget about writing a program to go with your gym, just write a good solid balanced program then adapt it for your circumstances.

If you need any help with substituting exercises, explanation of any of those exercises i've listed, or any other questions we're happy to help - but read those threads and give it another go yourself first.

Good luck!