posted Sat, 10/31/2015 - 13:42
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+ 2 Beginner workout! Anyone needs??
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as one of the mods told me i will try to be active and share my experience. Does anyone from here need an example of a beginner workout???
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MONTH 2:
WEEK 1-2
1.1. Abs: crunches: 3x12rep
2. lower back: hyperextesions: 3x8rep
3.Legs: squats - 25kg/ 3x10rep
4. Leg curls: 10kg/3x8rep
5. calves: standing with the BB on your back calf raise: 15kg/3x12rep
6. pecs: pullover (stand with your feet on the bench): 5kg/3x12rep
7. pecs: orizontal bench press: 15kg/3x12 rep
8. back: wide grip pulldown to the front: 15kg/3x10rep
9.Bent over barbell row: 10kg/3x8rep
10. delts: barbell shoulder press: 10kg/3x12
11. biceps: barbell curl: 10kg/3x12
12: triceps: triceps pushdown: 10kg/3x12rep
WEEK 3-4:
1.1. Abs: crunches: 3x15rep
2. lower back: hyperextesions: 3x10rep
3.Legs: squats - 25kg/ 3x12rep
4. Leg curls: 10kg/3x10rep
5. calves: standing with the BB on your back calf raise: 15kg/3x15rep
6. pecs: pullover (stand with your feet on the bench): 5kg/3x15rep
7. pecs: orizontal bench press: 20kg/3x10 rep
8. back: wide grip pulldown to the front: 20kg/3x10rep
9.Bent over barbell row: 10kg/3x10rep
10. delts: barbell shoulder press: 15kg/3x10
11. biceps: barbell curl: 15kg/3x10
12: triceps: triceps pushdown: 12,5kg/3x10rep
I been pop my cherry but I still appreciate the time u put in the write up
Yes, based on the Weider principles this will be a 6 months program for a beginner. preparing him for the intermediate level
good type up, but for a complete beginner new to the gym, nothing beats this for the first 6-8 months.
train for power!
keep it basic/ simple, if were talking beginner.
So I will begin with the first month the the most basic workout. This is a workout for somebody that stepped first time in his life in the gym. In this thread i will post periodically all the workouts for a beginner from the first week until the last week from 6th month. So you can say i will write you my begginers workouts for 6 months.
WEEK 1;
1. Abs: crunches: 1x8rep
2. lower back: hyperextesions: 1x6rep
3.Legs: squats - 20kg/ 1x10
4. calves: standing with the BB on your back calf raise: 15kg/1x10rep
5. pecs: pullover (stand with your feet on the bench): 5kg/1x10rep
6. pecs: orizontal bench press: 15kg/1x8 rep
7. back: wide grip pulldown behind the neck: 15kg/1x8rep
8. delts: barbell shoulder press: 10kg/1x8
9. biceps: barbell curl: 10kg/1x8
10: triceps: triceps pushdown: 10kg/1x10rep
WEEK 2:
1. Abs: crunches: 2x8rep
2. lower back: hyperextesions: 2x6rep
3.Legs: squats - 20kg/ 2x10
4. calves: standing with the BB on your back calf raise: 15kg/2x10rep
5. pecs: pullover (stand with your feet on the bench): 5kg/2x10rep
6. pecs: orizontal bench press: 15kg/2x8 rep
7. back: wide grip pulldown behind the neck: 15kg/2x8rep
8. delts: barbell shoulder press: 10kg/2x8
9. biceps: barbell curl: 10kg/2x8
10: triceps: triceps pushdown: 10kg/2x10rep
WEEK 3&4:
1. Abs: crunches: 3x8rep
2. lower back: hyperextesions: 3x6rep
3.Legs: squats - 20kg/ 3x10
4. calves: standing with the BB on your back calf raise: 15kg/3x10rep
5. pecs: pullover (stand with your feet on the bench): 5kg/3x10rep
6. pecs: orizontal bench press: 15kg/3x8 rep
7. back: wide grip pulldown behind the neck: 15kg/3x8rep
8. delts: barbell shoulder press: 10kg/3x8
9. biceps: barbell curl: 10kg/3x8
10: triceps: triceps pushdown: 10kg/3x10rep
Next Week i will write you MONTH 2. Maybe most of you will say, oh whats this, this is something for a kid. in fact no! My 6 months training program will take an average person which steps the first time in the gym to the intermediate level during a 6 months period. Maybe some of you think 6 months is so long, because things in our days must happen fast. well, what happens fast also disappears fast. The intensity and volume will raise gradually, and the most important thing in this sport is to NOT TO GET INJURED. thats why all training must pe periodized.
More info next time with the next workout.
Good Luck!!
+1 for jumping right in here bro