artylives76

I'll be going back to college in September and since I'll have free access to a gym, can someone recommend a newb workout plan for me? I'm currently following this at home BB/DB workout.

Upper:
Pushups 3x10
BB Yates Row 3x10
DB Military 3x10
BB bicep curles
Tricep Extensions 3x6-8


Lower:
ATG Squats 3x10-15
Stiff-legged deadlifts 4x10-15
DB lunges 3x10-15
Good mornings 3x10-15

The gym has pretty much everything, but I'm still a novice and need help. Thanks!

kenwood

goals?

kenwood

their.

mike456

Upper 1: 3x6-12 @ 60-90sec RI
DB Flat Bench Press
BB Bent-over Row
DB Shoulder Press
Pull-ups
Dips

Upper 2: 3x6-12 @ 60-90sec RI
Chinups
BB Military Press
DB Bench Row
BB Incline Bench Press
BB Wide Grip Upright Rows (Dont pass the nipple level on the way up, and do 12 reps fpr these)

Lower 1: 3x6-12 @ 60-90sec RI
ATG Squats
Glute-Ham Raises
DB Lunges
Single Leg RDLs

Lower 2: 3x6-12 @ 60-90sec RI
Deadlifts
Leg Press
Step-up
DB Single Leg Split Squat

Day 1- Lower 1
Day 2- Upper 1
Day 3- Off
Day 4- Lower 2
Day 5- Upper 2
Day 6 & 7- Off

Have Fun!

Journal

IJ300

How long have you been working out for? Why are you using higher reps when it comes to working the lower body?

On upper day I suggest that you do either barbell bench press or dumbell bench press instead of pushups. You also need to add more pulling, I suggest pullups or pulldowns. Lower day looks pretty solid but I think you should drop the good mornings and add hamstring curls.

So the workout would look like:

Upper
Bench press-3 X 8-12
Military press-2 X 8-12
barbell rows-3 X 8-12
Pullups-3 X 8-12
face pulls-2 X 8-12
bicep curls-1 X 8-12
tricep extensions-1 X 8-12


Lower
ATG squats-3 X 8-12
SLDL-3 X 8-12
Lunges-2 X 8-12
Hamstring curls-2 X 8-12
calf raises-3 X 20

"I analyze life through a blind man's eyes to see better." K-rino

artylives76

Thanks a lot!!!

and the reason why the reps are so high for lower body is because I never changed my lower body workout in TEXT. I've never done more than 10 reps in a set doing my lower body- that workout plan was suggested to me when I first started working out, and then I upped the weight and lowered the sets.

for the record, my goal is to bulk.