Training order

[Young_Gun]

Hey there, as you know im new to weights. Ive been going for about a week know and already am seeing/feeling myself getting bigger(mainly arms, back and legs). I went with an assessor to help get me started and he gave me a plan that works out the whole body(every muscle) in one session, he says this is only for 4-6 weeks, which i'am fine with. The question i have is what actual order should i do this exercises in. I start with legs first, then back, then chest, arms, abs etc. When i work my chest and move onto my arms i feel as though my chest is holding me back as it is already worked and exhausted, so it interferes with my ability to to work arms(mainly Biceps), maybe im just imagining it. Can anyone help me organise my plan so that i can work all muscles to their full potential(within reason). I go gym every second day and repeat the same exercises, will changing their order slow me down, as ive heard your body needs to adapt before you can go changing routines, or is that only when your exercising say 2 muscle groups a day? Much appreciated.

 

[KarlW]

The order you currently do them sounds OK to me.
Big, multiple joint exercises first, small isolation ones last.
Basically, arms can come last and won't need much at all in a full body workout.
You say every 2nd day? Is that 3 times p/w? cause you need 2-3 days rest now and then between FBW's. After 4-6 weeks rest for 4-5 days then you can split it up and start training different bodyparts different days if you want.

 

[BulkMeUp]

When i work my chest and move onto my arms i feel as though my chest is holding me back as it is already worked and exhausted, so it interferes with my ability to to work arms(mainly Biceps), maybe im just imagining it. .

Back exercises do hit your arms, for example. So while you feel that you are not working them, they are getting hit.

Some guys (Check out CowPimp's journal) do not do direct arm work as they get enough sitmulation through other exercises.

 

[DimebagDarrell]

exactly. i space all days that can involve triceps at least two days apart, and likewise with biceps. i work my biceps two days after back and tris two days after chest and two before shoulders

 

[Egoatdoor]

I would limit it to 3 days a week with at least one day break between workouts. I do not think legs should be worked first by a beginner because it could exhaust you too quickly.

I would suggest the following routine of one exercise and three sets per part, training at low intensity(not to failure) and focusing on perfecting proper form:

BB Bench Press ( chest)
DB Press ( shoulders)
Pulldowns ( back)
DB Curls ( Biceps)
Tricep Pushdowns( Triceps)
Leg Curl( hamstrings)
Squat or Leg Press ( Quads).

After 4 weeks, it would be OK to substitute some exercises to add some variety and learn new movements. Examples would be dumbbell bench presses or incline presses(chest), side laterals( shoulders), bent rows or seated cable rows(back), barbell or EZ Bar Curls(biceps) and dumbbell overhead extensions with two hands( triceps).

 

[CowPimp]

I would always work my largest muscles first, but you don't have to. How about cycling the order in which you lift?

Day A: Legs, Pull, Push
Day B: Pull, Push, Legs
Day C: Push, Legs, Pull

Push muscles include the chest, triceps and shoulders.
Pull muscles include the back and biceps.