Too Much?

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rhemalogos
Finch
Posts: 7
Joined: Wed Jun 06, 2012 2:46 pm

Too Much?

#1 Postby rhemalogos » Wed Jun 13, 2012 4:55 pm

Is this routine too much for a beginner? If so how would you modify it?

MONDAY/THURSDAY
CHEST
dumbbell press 4x8-12
incline dumbbell press 4x8-12
pullovers 4x8-12

BACK
two-arm dumbbell rows 4x8-12
one-arm dumbbell rows 48-12
deadlift 4x8-12

ABS
leg-raise 5x25

TUESDAY/FRIDAY
ARMS
standing dumbbell curls 4x8-12
seated dumbbell curls 4x8-12
lying dumbbell extension 4x8-12
seated dumbbell extension 4x8-12

FOREARMS
wrist curls 4x8-12
revers wrist curls 4x8-12

ABS
incline sit-ups 5x25

SUNDAY
SHOULDERS
dumbbell press 4x8-12
front dumbbell raise 4x8-12
lateral raise 4x8-12
bent-over lateral raise 4x8-12

LEGS
dumbbell squats 4x8-12
stiff-leg deadlift 4x8-12
dumbbell reverse lunges 4x8-12
dumbbell calf raises 4x8-12

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trainer_j0hn
Rabbit
Posts: 35
Joined: Sun Jun 10, 2012 8:10 pm

Re: Too Much?

#2 Postby trainer_j0hn » Wed Jun 13, 2012 8:32 pm

This is how I would modify this routine:

MONDAY/THURSDAY
CHEST and BACK
Incline dumbbell press 4x15
Chin-ups (or lat pull-down) 4x15
Rows 4x8-12


TUESDAY
LEGS
Box jumps 4x15
Squats 4x15
Leg Press 4x8-12
Walking lunges for distance
Wall-sit for time
Hip bridge

FRIDAY
SHOULDERS and ABS
Standing barbell press 4x15
Pushups to failure
Forearm plank to failure
Plant-based athlete, personal trainer, group fitness instructor, and nutritional consultant in South Carolina!!!

Post-Injury Single-Arm Training and Food Log!!!

rhemalogos
Finch
Posts: 7
Joined: Wed Jun 06, 2012 2:46 pm

Re: Too Much?

#3 Postby rhemalogos » Wed Jun 13, 2012 11:18 pm

In your modification there is no ARMS?

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trainer_j0hn
Rabbit
Posts: 35
Joined: Sun Jun 10, 2012 8:10 pm

Re: Too Much?

#4 Postby trainer_j0hn » Thu Jun 14, 2012 8:11 am

If you are training chest and back correctly, your arms will get more than plenty of work!
Plant-based athlete, personal trainer, group fitness instructor, and nutritional consultant in South Carolina!!!

Post-Injury Single-Arm Training and Food Log!!!

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veggiesasquatch
Gorilla
Posts: 840
Joined: Mon Oct 17, 2011 6:01 pm
Location: England

Re: Too Much?

#5 Postby veggiesasquatch » Thu Jun 14, 2012 11:41 am

Completely agree I rarely do direct arm work besides OHP.
If I do hit direct arm work like I have this cycle it's because it's to assist a lift. Eg I have been done some direct tricep work to help my OHP lockout. When you do an assistance actually have a reason to do it.


Really a beginner should be working on strength gains, so barbell work. I personally think if it's not loaded onto a barbell it's assistance. You should be doing stronglifts or starting strength.

Also training back/chest twice a week isn't the best of ideas
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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