Thread: can someone post a good sample routine?

day 1
squat
overhead press
pull ups
BB curl
shrgs

rest 2 days

day2
bench press
deadlift
DB row
step ups
skull crushers

rest 2 days and repeat

thanks...couple of questions.

1)overhead press.....is that the shoulder one with the barbell? in front or behind neck?

2)i have no way of doing pull-ups. i will buy something if there is some equipment you can get to do them at home though. but if not, what is a good substitute?.....i REALLY want to do pullups though.

3)BB curls should i use a staright bar or a curled bar? i am a guitar teacher so i don't want to mess up my wrists.

4)DB row. are you talking about the bent over row for your back? (sorry i'm a complete nooooob)

5)WTF is a stepup? lol

6)skull crusher...same question.

7)last one.....can you point me in a good direction to find out how many sets and reps of each i should be doing?

1) either or...lets say, go with DBs. Always to the front not behind the neck.

2) there are pull ups bars that attach in doorways. Do a search here, a lot of guys have made their own. Pull ups are fundamental so if you are training at home you NEED to get a bar.

3) either or again. hmm, go with DBs.

4) exactly, bent over row

5) leg exercise where you old DBs and step one foot up onto a bench (kind of like a lunge except you are STEPPING up). exrx.net is a great site with exercises for each bodypart and video clips and explanations.

6) look at EXRX. just a tricep exercise.

7) Since you are completely new you want to start out with just basic rep ranges like 10-15 reps per set. I would say 2-3 work sets are okay. You want to focus on form. the reps are higher because you want to build up tendon strength, muscular endurance, correct form and build functional strength in these fundamental exercises. Focus on each week increasing something, either weight or reps or even volume (IE, if you did 2 sets of 10 on squats last week try and do 3 sets of 10) so that you can contiunually make progress.

good luck.

Originally Posted by P-funk

day 1
squat
overhead press
pull ups
BB curl
shrgs

rest 2 days

day2
bench press
deadlift
DB row
step ups
skull crushers
rest 2 days and repeat

where ya get that from, if i did that routine it wouldnt do a thing lol, you need to train each muscle with many sets at angles to get a full devlopment

Originally Posted by JungleJuice

where ya get that from, if i did that routine it wouldnt do a thing lol, you need to train each muscle with many sets at angles to get a full devlopment

I can't even begin to adress your statments. you clearly have no clue about training.

Originally Posted by P-funk

I can't even begin to adress your statments. you clearly have no clue about training.

and ya think you do, so i quess ya one of the best huh? on a routine that looks like for a girl.

Originally Posted by JungleJuice

and ya think you do, so i quess ya one of the best huh? on a routine that looks like for a girl.

yep, I am one of the best.

if you are so fucking smart then post a routine you stupid asshole.

Originally Posted by P-funk

yep, I am one of the best.

if you are so fucking smart then post a routine you stupid asshole.

I did post my routine, and i aint gonna post another one, who the hell thinks you know whats best for them to do huh? well i say that guy goes in the gym and learns the real way instead of reading all the time.

Originally Posted by JungleJuice

and ya think you do, so i quess ya one of the best huh? on a routine that looks like for a girl.

Have you seen P-funk's pictures? I think he knows what he is talking about. Unless you are extremely massive, you need to chill. There are many different ways to create routines... as long as you hit every muscle with the appropriate volume based on your routine, it will work.

thanks but having muscle doesn't mean you know jack shit. look at most of the bb'ers. they are huge and ripped but I would take training advice from them.

how do i know what is best??

because I train a lot of fucking people and most of the start as complete newbies.

Originally Posted by MWpro

Have you seen P-funk's pictures? I think he knows what he is talking about. Unless you are extremely massive, you need to chill. There are many different ways to create routines... as long as you hit every muscle with the appropriate volume based on your routine, it will work.

yeah i seen his picture, he aint much where i train, looks smaller then average there, but anyhow just trying to say what helped me, his arms dont even look 17 inch, but i dont hold grudges

Originally Posted by JungleJuice

yeah i seen his picture, he aint much where i train, looks smaller then average there, but anyhow just trying to say what helped me, his arms dont even look 17 inch, but i dont hold grudges

i don't claim to be huge. and if i walk in the gym with some of my friends you wouldn't even look twice at me.

but i can do many things well.....olympic lifts, squats, smooth form on the exercises, cardiovascular i am good. i am fast. i have a great vertical. i am well rounded. My arms get to 17" in the offseason. But I don't give a fuck. At 5'5" when I walk in the gym you may not think twice until I am doing box jumps to a 2 foot platform (or higher) holding 30+lb Dbs in my hand.

Originally Posted by JungleJuice

yeah i seen his picture, he aint much where i train, looks smaller then average there, but anyhow just trying to say what helped me, his arms dont even look 17 inch, but i dont hold grudges

I guess Junglejuice is a banned member with a grudge against P. He'll get himself banned w/in a week.

Originally Posted by Rocco32

I guess Junglejuice is a banned member with a grudge against P. He'll get himself banned w/in a week.

what?? i just got da internet last month and first time in here today like.

thanks p-funk. i'll rest 2 days then start on that one. by the way, that stupid jumping exercise i got from a boxing training forum. those bastards. they insisted it would strengthen my legs like nothing else. i guess you gotta be careful who you listen to.

so will that routine you posted give good development? i think with most of those exercises i take take the reps down and the weight up a bit because i have been lifting for a little while now. i'm no no hercules or anything, but i can shoulder press 100 lbs at 6 reps....i know you guys could probably do that with one hand lol but it is good for me right now. and i was doing that wight with bent over rows. my bench is weak though. so do u think i should take it down to 6-8 reps at more weight?

Originally Posted by IXZYW

thanks p-funk. i'll rest 2 days then start on that one. by the way, that stupid jumping exercise i got from a boxing training forum. those bastards. they insisted it would strengthen my legs like nothing else. i guess you gotta be careful who you listen to.

so will that routine you posted give good development? i think with most of those exercises i take take the reps down and the weight up a bit because i have been lifting for a little while now. i'm no no hercules or anything, but i can shoulder press 100 lbs at 6 reps....i know you guys could probably do that with one hand lol but it is good for me right now. and i was doing that wight with bent over rows. my bench is weak though. so do u think i should take it down to 6-8 reps at more weight?

no problem. Don't get me wrong!! Jump squats are great for power the thing is that (1) they are pretty advanced so you should really start with BW and only after you have built a solid amount of functional strength in the lower body (also, you need to learn to land properly and absorb force) and (2) you really should have a solid squat (2x's BW is what NSCA recomends) in order to be able to handle that much force.


The program will serve you well. Use it for a few weeks. If you have been training for awhile feel free to lower the rep ranges. Also, you can play with your rest intervals to make things dificult. Make sure you use good form on everything. that workout, with the 2days rest, can be used as more of a high intensity approcah in which you would perform a few warm up sets and then go to the heaviest weight you can use for 1 all out work set, trying to get as many reps as possible. I like to squat for 20 reps if I can, with a weight I may only be able to get 10 straight reps out of. After you feel comfortable you can feel free to try this high intenstiy approach or alter the program and make it three days a week to incorportate some other lifts.

Im sick of these idiots, are they acting this way as a joke or are they 12 year olds? i swear im going to shoot someone

Originally Posted by primus_122

Im sick of these idiots, are they acting this way as a joke or are they 12 year olds? i swear im going to shoot someone

I read his other post and there were a couple of smartaleck comments from a few people....it replied to his questions with a detailed thread but I guess he didnt bother checking the old thread and started a new one. Last time I waste my time.

i've been working out for like a year and a half, do you think i could still benefit from the workout posted?? just an idea...

yea you could benefit from that but if you have other equipment i would use it, it is a pretty simple routine, if your not that strong or advanced in lifts i would add a couple more days of workouts.

Originally Posted by phantom939

i've been working out for like a year and a half, do you think i could still benefit from the workout posted?? just an idea...

Sure can, you can't do the same routine your whole life, your body would adapt to it.

I always change my routines every 3 or 6 six months, and I notice the gains. It's nice to have a change.

junglejuice, this is a place to help out people who are generally new to lifting and have many questions about where to start and how to train so we give them advice. This isnt a place for braggin rights and it looks like you have a huge ego so leave that at the door