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Basic Workout -Beginning Workout

J

jon

New member
Basic Workout

Beginning Workout

This is a whole body workout 2-3 times a week with cardio exercises 3-4 times per week.
Pick one exercise from each muscle group.

Monday- Chest, Back, Shoulders

Wednesday- Biceps, Triceps, Abs

Friday- Legs, Calves, Abs



Workout #1

Day 1.- Chest, Triceps

Day 2.- Back, Biceps, Shoulders

Day 3.- Legs, Calves, Abs

Workout #2

Day 1.- Chest, Back, Shoulders

Day 2.- Biceps, Triceps, Abs

Day 3.- Legs, Calves, Abs

Workout #3

Day 1.- Chest, Biceps, Shoulders

Day 2.- Legs, Calves

Day 3.- Triceps, Back, Abs



Chest
Flat Bench
Incline Bench
Decline Bench
Peck Deck (or Dumbbell Flies) Rotate with Fly's
Flat Bench Fly's
Push-ups
Incline Bench Fly's
Decline Bench Fly's



Biceps
Preacher Dumbbell, and Bar Curls
Standing Arm Blaster Curls
Standing Straight bar Curls
Seated Dumbbell Curls
Preacher Cable Curls
Standing Cable Curls
Standing Dumbbell Curls



Triceps
French Press(with curl bar, or straight bar)
Push Downs (with V-bar)
Seated Dips
One Arm Dumbbell Kickbacks
Close-grip Bench Press



Back
Lower Back Extension Machine
Seated Rows
Bent Over Rows
Lat. Pull Down
Chin Ups
One arm cable rows



Legs
Lunges (with dumbbells or bar)
Leg Press
Squats (Smith Machine)
Abduction Machines
Adduction Machines
Leg Extension
Leg Curl



Abs
Cable pull downs with weight
Abdominal Machine
Leg lift-sit ups with lower back supported
Hanging leg lifts
Rotary Torso Machine



Shoulders
Lateral Raises
Front Raises
One-Arm Cable Cross Overhead Pulls
Dumbbell Shrugs
Rear Lateral Bent Over Raises
 
Maybe because it is for Beginners?

I don't want to start the debate I have seen around, but I can't handle when people say the only perfect squat can be done in a smith machine. IMO smith machine makes a squat ALOT less effective as less core and stablilising muscles are used.
 
A split routine for a beginner?

Who's writing these articles, is it you, jon?

Shrek, isn't posting articles without attribution and never discussing them, just posting more... spamming? Is jon just a bot?
 
I've checked his IP, I'm pretty sure he's not a bot. Some of these articles give terrible information. The fact that he posts no source gives them even less credibility. This one takes the cake for terrible advice for a begginer.
 
smith machine squats? God, what will they think of next....actually, i've seen deadlifts done in the smith machine. That's bloody terrible.
 
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