C
caroma
Guest
Begginners training routine
This routine is ideal for the beginner and is based on the push pull system.
All pushing movements on Monday, Wednesday breaks the upper body by training legs and pulling movements on Friday.
Monday; Chest, shoulders, Triceps.
Inline bench press 4 sets. Reps 15, 12, 10, 8
Flat dumbell press 3 sets, 12, 10, 8.
Cable crossovers 3 sets
Shoulder press 4 sets
Dumbell side laterals 3 sets
Tricep push downs 3 sets
EZ bar extension 3 sets
WEDNESDAY, Legs
Thigh extension 3 sets.
Squat 4 sets
Hamstring curl 3 sets
Calf raises 3 sets
FRIDAY, Back, Traps, Biceps
Pull downs to front or Chins if you can do them 3 sets to failure
Cable row 3 sets. 12, 10, 8.
Dumbell row As above
Bent over dumbell lateral 3 sets
Dumbell shrugs 3 sets
Concentration curls 3 sets
Standing barbell curls 3 sets
I would follow this program for 4 weeks and then add another exercise and try to increase intensity.
Dont use stupid weights trying to impress your mates, you aint at school and it aint a competition so train wisely!!
If your not sure on something then ask the gym instructor or someone advanced in the gym, dont be shy... everyone has to start somewhere, ive been there myself.
REMEMBER, you never stop learning in this game!
For some its a game... for others its a job!!
Hope this has helped some of you young bucks new to the iron game, take car
This routine is ideal for the beginner and is based on the push pull system.
All pushing movements on Monday, Wednesday breaks the upper body by training legs and pulling movements on Friday.
Monday; Chest, shoulders, Triceps.
Inline bench press 4 sets. Reps 15, 12, 10, 8
Flat dumbell press 3 sets, 12, 10, 8.
Cable crossovers 3 sets
Shoulder press 4 sets
Dumbell side laterals 3 sets
Tricep push downs 3 sets
EZ bar extension 3 sets
WEDNESDAY, Legs
Thigh extension 3 sets.
Squat 4 sets
Hamstring curl 3 sets
Calf raises 3 sets
FRIDAY, Back, Traps, Biceps
Pull downs to front or Chins if you can do them 3 sets to failure
Cable row 3 sets. 12, 10, 8.
Dumbell row As above
Bent over dumbell lateral 3 sets
Dumbell shrugs 3 sets
Concentration curls 3 sets
Standing barbell curls 3 sets
I would follow this program for 4 weeks and then add another exercise and try to increase intensity.
Dont use stupid weights trying to impress your mates, you aint at school and it aint a competition so train wisely!!
If your not sure on something then ask the gym instructor or someone advanced in the gym, dont be shy... everyone has to start somewhere, ive been there myself.
REMEMBER, you never stop learning in this game!
For some its a game... for others its a job!!
Hope this has helped some of you young bucks new to the iron game, take car