Beginners Routine

ians · 07-02-2002, 07:51 AM

A beginner at the gym asked if i could advise him of a 3 day a week training routine ! So i told him to do the following :-

Monday - Legs & Abs
Squats - 3 x 10
Leg Extension - 3 x 10
Lying Leg Curl - 3 x 10
Standing Calf Raise - 3 x 10
Abs (crunches, twisting crunches, leg raise) - 3 x 20

Tuesday - REST

Wednesday - Chest, Shoulders & Triceps
Bench Press - 3 x 10
Incline Dumbbell Press - 3 x 10
Dumbbell Shoulder Press - 3 x 10
Upright Rows - 3 x 10
Lying French Press - 3 x 10
Tricep Bar Pressdown - 3 x 10

Thursday - REST

Friday - Back, Biceps & Forearms
Deadlift - 3 x 10
Barbell Row - 3 x 10
Lat Pull Down (front) - 3 x 10
Standing Barbell Curls - 3 x 10
Alternate Seated Dumbbell Curls - 3 x 10
Barbell Wrist Curls - 3 x 10

Saturday & Sunday - Rest

Other advise was :-
- to use the maximum possible weight for the intended rep range (10 reps), but not at the expense of good form.
- workout should be 45- 60mins - 60 mins being the absolute Max !
- stick to the routine and ignore people like the 'bencher' doing excessive amounts of sets and reps !
- after 4 weeks change the order of the exercises for each muscle group
- after 8 weeks change an exercise for a muscle group i.e. change flat bench press for flat bench dumbbell press.

What do you think - was this good advise ?? I would hate to think i have got him doing a poor routine !!

sandwich · 07-02-2002, 10:02 AM

imo, looks good. theres a few excercises id change, but thats jus preference. i like the fact ya pointed out the high reps/sets!....this will start him off with the right logic

......let him know too, when he gets established with training, to get his negitives too with each rep. he'll be one up on others that dont apply this rule.

**Prince** · 07-02-2002, 10:34 AM

looks fine

kuso · 07-02-2002, 10:36 AM

Personally, I would think doing 9 sets for bi`s after 9 sets for back is a little overboard......but other than that......

Robboe · 07-02-2002, 02:05 PM

I only see 6 sets for bis.

Ah well.

I'd say dips over inclines.

Side laterals over upright rows.

And if he's just starting, don;t switch routine up at all until he starts to stop progressing, which if he's really a new lifter, will be in about 6-9 months - possibly longer.

Tell him to lift more weight each week or shift the same weight with more reps.

kuso · 07-02-2002, 06:12 PM

Quote:

Originally posted by The_Chicken_Daddy
I only see 6 sets for bis.

I`m sure I read 3x10 hammer curls there last night....

Oh well, it was almost 2am when I read it....

ians · 07-03-2002, 04:57 AM

Thanks guys

!!

Nice to know i started him off on the right foot !!

TriZZle305 · 07-03-2002, 08:37 AM

Quote:

Originally posted by The_Chicken_Daddy I'd say dips over inclines.

me too i say decline dumbell or dips over inclines

07-02-2002, 07:51 AM	#1
ians Registered User Join Date: May 2002 Location: England Posts: 126	Beginners Routine A beginner at the gym asked if i could advise him of a 3 day a week training routine ! So i told him to do the following :- Monday - Legs & Abs Squats - 3 x 10 Leg Extension - 3 x 10 Lying Leg Curl - 3 x 10 Standing Calf Raise - 3 x 10 Abs (crunches, twisting crunches, leg raise) - 3 x 20 Tuesday - REST Wednesday - Chest, Shoulders & Triceps Bench Press - 3 x 10 Incline Dumbbell Press - 3 x 10 Dumbbell Shoulder Press - 3 x 10 Upright Rows - 3 x 10 Lying French Press - 3 x 10 Tricep Bar Pressdown - 3 x 10 Thursday - REST Friday - Back, Biceps & Forearms Deadlift - 3 x 10 Barbell Row - 3 x 10 Lat Pull Down (front) - 3 x 10 Standing Barbell Curls - 3 x 10 Alternate Seated Dumbbell Curls - 3 x 10 Barbell Wrist Curls - 3 x 10 Saturday & Sunday - Rest Other advise was :- - to use the maximum possible weight for the intended rep range (10 reps), but not at the expense of good form. - workout should be 45- 60mins - 60 mins being the absolute Max ! - stick to the routine and ignore people like the 'bencher' doing excessive amounts of sets and reps ! - after 4 weeks change the order of the exercises for each muscle group - after 8 weeks change an exercise for a muscle group i.e. change flat bench press for flat bench dumbbell press. What do you think - was this good advise ?? I would hate to think i have got him doing a poor routine !!

07-02-2002, 10:02 AM	#2
sandwich muscle= train,eat,sleep! Join Date: Jul 2001 Location: ont,canada Posts: 91	imo, looks good. theres a few excercises id change, but thats jus preference. i like the fact ya pointed out the high reps/sets!....this will start him off with the right logic......let him know too, when he gets established with training, to get his negitives too with each rep. he'll be one up on others that dont apply this rule.

07-02-2002, 10:34 AM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,721 Blog Entries: 25 Photos: 320	looks fine
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

07-02-2002, 02:05 PM	#5
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	I only see 6 sets for bis. Ah well. I'd say dips over inclines. Side laterals over upright rows. And if he's just starting, don;t switch routine up at all until he starts to stop progressing, which if he's really a new lifter, will be in about 6-9 months - possibly longer. Tell him to lift more weight each week or shift the same weight with more reps.
	Being held down by The Man

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07-02-2002, 10:36 AM	#4
kuso Um......get rooted! Elite Member Join Date: Dec 2001 Location: aka ( o Y o ) Posts: 15,033 Photos: 15	Personally, I would think doing 9 sets for bi`s after 9 sets for back is a little overboard......but other than that......

07-03-2002, 04:57 AM	#7
ians Registered User Join Date: May 2002 Location: England Posts: 126	Thanks guys !! Nice to know i started him off on the right foot !!

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