rhemalogos Posted June 13, 2012 Share Posted June 13, 2012 Is this routine too much for a beginner? If so how would you modify it? MONDAY/THURSDAYCHESTdumbbell press 4x8-12incline dumbbell press 4x8-12pullovers 4x8-12 BACKtwo-arm dumbbell rows 4x8-12one-arm dumbbell rows 48-12deadlift 4x8-12 ABSleg-raise 5x25 TUESDAY/FRIDAYARMSstanding dumbbell curls 4x8-12seated dumbbell curls 4x8-12lying dumbbell extension 4x8-12seated dumbbell extension 4x8-12 FOREARMSwrist curls 4x8-12revers wrist curls 4x8-12 ABSincline sit-ups 5x25 SUNDAYSHOULDERSdumbbell press 4x8-12front dumbbell raise 4x8-12lateral raise 4x8-12bent-over lateral raise 4x8-12 LEGSdumbbell squats 4x8-12stiff-leg deadlift 4x8-12dumbbell reverse lunges 4x8-12dumbbell calf raises 4x8-12 Link to comment Share on other sites More sharing options...
trainer_j0hn Posted June 14, 2012 Share Posted June 14, 2012 This is how I would modify this routine: MONDAY/THURSDAYCHEST and BACKIncline dumbbell press 4x15Chin-ups (or lat pull-down) 4x15Rows 4x8-12 TUESDAYLEGSBox jumps 4x15Squats 4x15Leg Press 4x8-12Walking lunges for distanceWall-sit for timeHip bridge FRIDAYSHOULDERS and ABSStanding barbell press 4x15Pushups to failureForearm plank to failure Link to comment Share on other sites More sharing options...
rhemalogos Posted June 14, 2012 Author Share Posted June 14, 2012 In your modification there is no ARMS? Link to comment Share on other sites More sharing options...
trainer_j0hn Posted June 14, 2012 Share Posted June 14, 2012 If you are training chest and back correctly, your arms will get more than plenty of work! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted June 14, 2012 Share Posted June 14, 2012 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 Link to comment Share on other sites More sharing options...
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