Simple basic beginner workout.

[GFR]

I need a basic simple beginner workout......no Hit or west side shit!!!

Just some thing any dumb f-ck can do at any gym without having to think much.

Edit: he can only get to the gym 3x a week for 30-40 minutes.

 

[GFR]

I will just tell them to do a basic push pull workout, but I would like some others here to give some opinions.

 

[Du]

Leg day
Chest day
Back day

Everything done in a 10/8/6 set.

Thats how I started, at least.

 

[BigDyl]

Monday - Biceps
Tuesday - Chest
Wednesday Biceps/Chest Superset
Thursday - Off
Friday - Biceps
Saturday - Biceps
Sunday - Chest

 

[GFR]

Monday - Biceps
Tuesday - Chest
Wednesday Biceps/Chest Superset
Thursday - Off
Friday - Biceps
Saturday - Biceps
Sunday - Chest

Thats actually funny


























































Bitch

 

[Incognegro]

^haha.

Push pull legs. 3x week. mon wed fri. rr in 6-8. 3 sets per exerise. 3 exercise per body group.


J

 

[BigDyl]

Thats actually funny


























































Bitch

BANNED!!! (Reason: Using swear words when replying to a helpful IM members post)

 

[GFR]

How is this


Monday ( Chest, deltoids, triceps)
Bench press: 3 sets of 8-12 reps
Incline press: 3 sets of 8-12 reps
Barbell or Dumbell press ( deltoids/shoulders) 3 sets of 8-12
lateral raises: 2 sets of 8-12 reps
Lying tricep ext ( use an ez curl bar or barbell) 3 sets of 8-12

Wednesday ( quads, hamstrings,calfs....ie.legs)
Squats....or leg press: 4 sets of 8-12 reps
Thigh extensions: 3 sets of 8-12 reps
SLDL ( stiff leg dead lifts) 3 sets of 8-12 reps.....get a trainer to show you this one.
Standing calf raise: 3 sets of 10-15 reps

Friday ( back and biceps)
Rows...Dumbell or cable. 4 sets of 8-12
lat pull downs 4 sets of 8-12
Shoulder shrugs 3 sets of 8-12 reps
Dumbell curls: 4 sets of 8-12 reps

Do cardio on off days..... 3x a week.

By the way the guy is 45 and fat

 

[shiznit2169]

dude, i thought u were so knowledgeable about this stuff

You want a basic routine? Do this.

Mon - Legs/Abs
Tues-Chest/Triceps
Wed-Off
Thurs-Back/Biceps
Fri-Shoulders
Sat-Off
Sun-Off

Throw in the big compound exercises for each bodypart and add a few extra isolation exercises and just mix up the rest intervals and tempo and so forth. It's really not hard.

 

[GFR]

dude, i thought u were so knowledgeable about this stuff

You want a basic routine? Do this.

Mon - Legs/Abs
Tues-Chest/Triceps
Wed-Off
Thurs-Back/Biceps
Fri-Shoulders
Sat-Off
Sun-Off

Throw in the big compound exercises for each bodypart and add a few extra isolation exercises and just mix up the rest intervals and tempo and so forth. It's really not hard.

I am but I want opinions.......give the exact details of your idea....that post tells me nothing.

The guy only can hit the gym 3x a week for 30-40 minutes.

 

[shiznit2169]

Here, this should help you out

http://www.ironmagazineforums.com/showthread.php?t=53332&highlight=split+routine

 

[GFR]

Here, this should help you out

http://www.ironmagazineforums.com/showthread.php?t=53332&highlight=split+routine

I need a basic simple beginner workout......no Hit or west side shit!!!

Just some thing any dumb f-ck can do at any gym without having to think much.

Edit: he can only get to the gym 3x a week for 30-40 minutes.

 

[maxpro2]

How is this


Monday ( Chest, deltoids, triceps)
Bench press: 3 sets of 8-12 reps
Incline press: 3 sets of 8-12 reps
Barbell or Dumbell press ( deltoids/shoulders) 3 sets of 8-12
lateral raises: 2 sets of 8-12 reps
Lying tricep ext ( use an ez curl bar or barbell) 3 sets of 8-12

Wednesday ( quads, hamstrings,calfs....ie.legs)
Squats....or leg press: 4 sets of 8-12 reps
Thigh extensions: 3 sets of 8-12 reps
SLDL ( stiff leg dead lifts) 3 sets of 8-12 reps.....get a trainer to show you this one.
Standing calf raise: 3 sets of 10-15 reps

Friday ( back and biceps)
Rows...Dumbell or cable. 4 sets of 8-12
lat pull downs 4 sets of 8-12
Shoulder shrugs 3 sets of 8-12 reps
Dumbell curls: 4 sets of 8-12 reps

Do cardio on off days..... 3x a week.

By the way the guy is 45 and fat

Looks good for him.

 

[Yanick]

How is this


Monday ( Chest, deltoids, triceps)
Bench press: 3 sets of 8-12 reps
Incline press: 3 sets of 8-12 reps
Barbell or Dumbell press ( deltoids/shoulders) 3 sets of 8-12
lateral raises: 2 sets of 8-12 reps
Lying tricep ext ( use an ez curl bar or barbell) 3 sets of 8-12

Wednesday ( quads, hamstrings,calfs....ie.legs)
Squats....or leg press: 4 sets of 8-12 reps
Thigh extensions: 3 sets of 8-12 reps
SLDL ( stiff leg dead lifts) 3 sets of 8-12 reps.....get a trainer to show you this one.
Standing calf raise: 3 sets of 10-15 reps

Friday ( back and biceps)
Rows...Dumbell or cable. 4 sets of 8-12
lat pull downs 4 sets of 8-12
Shoulder shrugs 3 sets of 8-12 reps
Dumbell curls: 4 sets of 8-12 reps

Do cardio on off days..... 3x a week.

By the way the guy is 45 and fat

thats a decent workout, i would add some sort of high row to the back/bi's day to even out all of the pressing you do on the push day, ie face pulls or bent over laterals. and i would possilby replace the incline with a close grip press of some sort, i'm thinking bench->oh press->cg bench->isolation stuff. everything else looks okay to me.

only thing i would add also is for him to cycle which exercises he does first on the push and leg day. sometimes hit the OH presses first, others hit the benching first etc and the same for SLDL's and Squats.

 

[swordfish]

although not much different from yours, here is what I would recommend so that there is more rest for the lower back and hams from leg day until back day.

monday- thighs/calves
squats- 3x6-10(1-2 warm up sets)
leg press or leg ext.- 3x8-10
stiff deads- 3x12
standing calf raise- 4x15-20

wednesday- incline bench-3x6-10
flat bench- 3x8-12
seated barbell press-3x8-10
upright rows- 3x8-10
cg bench- 3x6-8

friday- deads- 3x5
barbell rows- 3x6-8
barbell curl-3x8
seated db curl- 2x8-10