Thread: Beginners 2 Day Split Advice Needed

how many times a week can you train?

Originally Posted by aussiegoonie

Hi hows it going.
I got my Workout written up as today was the first time at the gym.

My measurements are 5"11 70 kilo (154 Pound) 19% Bodyfat.

In the process of bulking at the moment
Remember this is my first time so just starting off lifting.
Here is what i am doing.


5 Minutes Warming Up and Cooling Down

DAY ONE SETS / REPS / WEIGHTS

BACK
Chin Ups - Wide 3/ MAX
Seated Cable Raw 3/ 8 -10 / 30KG

LEGS
Leg Press - 3/ 8 - 10 / 40 kg
Standing Calf Raise - 3/ 8 - 10 / 40 KG

BI'S
D/B Bicep Curl - 3 / 8 - 10 / 22KG
Ab Crunch - 3 / 20 + MAX out



DAY TWO M/C = MACHINE

CHEST
Pec Deck M/C - 3 / 8 - 10 / 20KG
Chest Press M/C M/C - 3 / 8 - 10 / 20KG

SHOULDERS
D/B Lateral Raise - 3 / 8 - 10 / 10KG
Shoulder Press M/C - 3 / 8 - 10 / 10KG

TRIS
Tricep Dip M/C - 3 / 8 - 10 / 30KG
Abs - Leg Raise M/C - 3 / 8 - 10

What are your thoughts on this.
I am on this for 5 weeks then they will reassess me.
Please write back thanks.

Day One: Chins to me are too advanced and too difficult for a beginner. I would rather see Pulldowns.

Day Two: Why all the machines? Dumbbell Bench Presses and Shoulder Presses are much better and will you develop more strength and coordination. Tricep Pushdowns or Overhead Dumbbell Extensions are again better than a tricep machine exercise.

I think this was given to you by a trainer? Fire him or her or tell them to get you off the machines. You are not a 95 pound weakling.

I do it Monday Wednesday Friday.
I think what they were saying is i do that for 5 weeks then change it from then.
Just to build me a solid foundation.

Originally Posted by aussiegoonie

I do it Monday Wednesday Friday.
I think what they were saying is i do that for 5 weeks then change it from then.
Just to build me a solid foundation.

I think there is a better way to "build the foundation", and it seems very contradictory that they trust you enough to use free weights the first day, but then stick you on machines only the second day? Why can't you do dumbbell presses?

It seems like a cookie cutter program to me, but if you want to trust them, go ahead.

I'm 45 now. When I started training, I was a 21 year old 5'6' 115 pound thin weakling, and the first routine they put me on was almost all free weights.