How's this plan for a beginner?

**bsc14** · 01-09-2003, 12:08 PM

How's this plan for a beginner?
I'm not going into the leg workout with you just yet but what do you think of the upper body plan?

Day 1: Arms and Shoulders
1. Overhead Press
2. Upright row
3. Side Deltoids Raise
4. Lying Triceps Extensions
5. Barbell Curl
6. Forearm Curl
7. Reverse Forearm Curl

Day 2: Rest

Day 3: Butt, Thighs and Legs

Day 4: Rest

Day 5: Chest, Abs and Back
1. Bench Press
2. Dumbbell Fly
3. Wide-grip Row
4. Dumbbell Swing
5. Dumbbell Trunk
6. Trunk Rotation with weight plate
7. Leg Raise with Ankle weights

Day 6: Rest

Day 7: Rest

**Prince** · 01-09-2003, 12:11 PM

what is your goal?

how many sets/reps are you doing?

what the hell is a dumbbell swing and dumbbell trunk?

**bsc14** · 01-09-2003, 12:27 PM

"what is your goal?"

Right now to lose weight and put on a little muscle

"how many sets/reps are you doing?"

I'm not yet. What would you suggest?

"what the hell is a dumbbell swing and dumbbell trunk?"

It's for abs.

I got this from a "Men's Helth Book".

**Prince** · 01-09-2003, 12:38 PM

Are you overweight?

Probably the 10-12 rep range to start.

a "Men's Health Book"? what is that?

Do you have a diet plan as well?

**bsc14** · 01-09-2003, 12:44 PM

"Are you overweight?"

Just in the waist area.

"Probably the 10-12 rep range to start."

Sets?

"a "Men's Health Book"? what is that?"

LOOK HERE

Do you have a diet plan as well?

Yes. 5-6 small meals a day......etc.

**scott1963** · 01-09-2003, 12:59 PM

I think the key to your post is that you are new to lifting. That being said, your workout should be tailored to bulking up or putting on mass. Personally I would omit any exercise where the dumbell is used. Stick with the barbell and basic excercises . I have always thought of "flyes" and dumbell anythings as more of a shaping excercise and you cant push a heavy enough amount of weight to really start some new growth. I think dips would compliment the flat bench press nicely and you can add weight if they get to easy. Pick up one of the popular weight lifting magazines for exercises and tips as they usually always have routines for beginners or go to weight lifting site like http://www.ironmagazine.com/modules....s&new_topic=3. Anyway good luck and keep push'in on

**Prince** · 01-09-2003, 01:23 PM

Originally posted by scott1963
I have always thought of "flyes" and dumbell anythings as more of a shaping excercise and you cant push a heavy enough amount of weight to really start some new growth.

a shaping exercise, what's that?

the advantage of using dumbbells as a beginner is you will strengthen synergistic muscles, build coordination, and if you have a dominant side using dumbbells will help to equal them out.

I think you should use both barbells and dumbbells.

**Mr.Guvernment** · 02-17-2003, 01:36 AM

^^^^^

hehe, i though barbells and dumbbells where the same - free weights..LOL - glad i am reading up more, now that i got a set of weights...

the one ones where

but a chrome set.....
so , what exactly is the diff - barbell i am assuming is when u use 1 bar - as opposed to 2 sperate smaller ones....

**Fit Freak** · 02-17-2003, 02:29 AM

As for the comment not to use dumbbells...do not take that advice. You should be using barbells as well as dumbbells.

I would stick to more basic movements at first. Tarin say 3-4 days per week max.

Once you develop a foundation of muscle and strength you can get into more detailed exercises. As for reps I would recommend the 8-12 range...a good combination of srength and size gains.

Make sure you have a diet in place with adequate protein as well as overall calories otherwise your efforts will lead to only minimal progress.

I would recommend exercises such as:
Presses for chest (flat,icline, declone)
Pulldowns or pull-ups and horizontal rows for back as well as deadlifts
barbell and dumbell curls for biceps
close-grip press, extensions, and pressdowns for triceps
shoulder press and lateral raise for delts
squats and lunges for quads
leg curls and SLDL for hams

As for abdominals...stick to the basics on the stability ball until you develop some core strength.

The exercises I mentionned are just a set of options...utilize them all but not in the same workouts. Just listed a bunch so you have a variety of things to chose from.

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