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 Post subject: Good Starting Program?
PostPosted: Tue Jul 10, 2012 12:55 pm 
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Rabbit

Joined: Tue Jun 26, 2012 1:03 pm
Posts: 11
Any comments\changes to this as a starting lifting program?

About me: 36, 6'1. I started getting in shape a few months ago and have leaned down to just over 180 from 200. I've been doign a body for life workout 3-4 weeks now, but I really enjoy the weight training and want to do it four days a week rather than three. I don't belong to a gym (or have time in juggling family\work) so I workout at home with a bench and plate dumbbell setup.

Here's what I am thinking -- 3 sets for each, 6-8 reps. Thoughts?

Mon - Chest\Biceps\Abs
DB Bench Press
DB Incline Bench
DB Flys

Alternate Bicep Curl
Hammer Curls
Concentration Curls

DB Side Bends
Crunches

Tues - Back\Calves
One Arm DB Rows
Bent Over Two-DB Rows
DB Deadlist

DB Calf Raises x2

Wed - 30 Min HIIT Cardio\Abs

Thurs - Shoulders\Triceps
DB Cuban Press
DB Shoulder Press
DB Upright Row
DB Shrugs

DB Incline Triceps Ext
DB One Arm Tricepts Ext

Friday - Legs
DB Squats x2
DB Lunges
Leg Extensions
Lying Leg Curls

Sat - 30 min Cardio\Abs

Sun - Rest


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 Post subject: Re: Good Starting Program?
PostPosted: Tue Jul 10, 2012 2:44 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Chest/triceps

Dumbbell bench: 2-3 warm up sets then 3 heavy ish sets of 8-10 reps

Dumbbell incline:3x8-10 reps 

Flat or incline flyes:3x15 (light)

Diamond push ups: 4xfailure

Skull crushers: 3x10-12 reps

Shoulders/biceps

Dumbbell press: 2-3 warm up sets then 4x15 (always use these first)

Shoulder complex: 20 reps front raise/20 reps side raise/20reps rear raise...x3 rest 2 mins per set

Or 

Upright dumbbell rows: 3x15 

Side/rear raise super set 8-10 reps side then 8-10 reps rear raise=1 set....x2

Then any two bicep movements you like.


back:

Buy a pull up bar

Dumbbell deadlift: 2-3 warm up sets then 3x5 

Pull ups various grips:  what can you currently manage?

Single arm Dumbbell rows:5x10

Shrugs:3x20 heavy as possible on last set.

Legs:

Prison squats: 100 reps

DumbbellSquats: 5x10

Goblin squats: 5x10

Dumbbell stiff legged deads: 2x20

Walking lunges. 3 rounds of 40-50 steps.


As with any program it's better to star light & progress slowly 

_________________
"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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 Post subject: Re: Good Starting Program?
PostPosted: Tue Jul 10, 2012 3:33 pm 
Offline
Rabbit

Joined: Tue Jun 26, 2012 1:03 pm
Posts: 11
Awesome - thanks for the feedback! My next purchase is going to be a pull up bar.

On warm up sets, how much weight should the warm up be? Last night DB bench press I did three sets of 35x8. Would you recommend a warm up with something like 20s?


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 Post subject: Re: Good Starting Program?
PostPosted: Tue Jul 10, 2012 3:46 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
40ish percent of your current max...I go 40 50 60 percent then working sets (I always begin with compounds)

_________________
"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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