Beginners Routine

[G]

This workout is for beginners or people starting out from scratch after a long lay off, stick with this for 3-6 months. It incorperates the basic compound exercises for mass and builds the body as a whole whilst helping to learn the basics.


Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

 

[phasic]

also remember it doesnt matter what you do if your diet isnt very good. You can train all day everyday and if your diet is screwed you wont get much out of it.

 

[epson]

please excuse the newbie question but what am I supposed to do after day 3? Wait till next week or start over on the fourth day, bit confused on that

 

[G]

it would be something like this:
mon: day 1
tue: off
wed: day 2
thurs: off
fri: day 3
sat: off
sun: off (or u can start the cycle again here).