JLat86 Posted March 22, 2010 Share Posted March 22, 2010 Is this an okay outline for a work-out for a relative noob? Im 23 6'4" 175lbs, naturally thin body. I'm gonna write down how heavy (lbs) when I go work out today, but for now I just have an outline of exercises, sets and reps. Monday3-5 minutes warm-up cardioBench Press 3 sets 10 repsIncline 3 sets 10 repsPull-ups 2 sets 8 repsChin-ups 3 sets 8 repsDips 2 sets 8 repsDumbbell curls 3 sets 6 reps Lat pull down 3 sets 10 repsSeated cable row 3 sets 8 reps Deadlifts? (how many and how heavy? I'm worried about doing too heavy and messing up my back) Squats 3 sets 10 repsLeg press 3 sets 10 repsCalf raises 2 sets 8 reps WednesdayFocus on shoulders3-5 minutes warm-up cardioDumbbell Shoulder Press 3 sets 10 repsLateral Raise 3 sets 10 repsBarbell Shoulder shrug 3 sets 10 reps Abs/core (what should I do? situps? crunches? weighted crunches?) Fridaysame as Monday Link to comment Share on other sites More sharing options...
medman Posted March 23, 2010 Share Posted March 23, 2010 I think you should consider redistributing some of your exercises. You have 12 on Monday and 3 on Wednesday. There are different approaches you can take to creating a 2-day split (eg one day chest/arms and the other back/legs), and many beginners like doing full-body workouts every session. I personally have been doing the Stronglifts beginner 5x5, but there are a lot of programs people have outlined in their logs if you're interested. Link to comment Share on other sites More sharing options...
xjohanx Posted March 23, 2010 Share Posted March 23, 2010 You are overcomplicating.Try starting strength http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Link to comment Share on other sites More sharing options...
Pegesus Posted March 23, 2010 Share Posted March 23, 2010 You are overcomplicating.Try starting strength http://startingstrength.wikia.com/wiki/ ... ength_Wiki Seconded. Your monday workout will kill you. You want to try to keep your workouts no more than 1 hour. If your gonna do squats and deadlifts do them at the beginning of the workout as well. They take the most out of the body and the last thing your gonna wanna do is in the middle or end of your training. As far as Deadlifts go start with light weight and work on perfecting form then gradually increase your weight each time you lift. It will all be noted in Starting Strength as well. I started my deadlift at 135 that was about 5 months ago and now I'm averaging around 250 I do 3 sets of 5 reps with a long rest in between around 3 mins. Link to comment Share on other sites More sharing options...
chewybaws Posted March 23, 2010 Share Posted March 23, 2010 Starting strength or stronglifts is a great beginner routine no matter what you're going on to do, it's good to have a strength foundation through compound exercises. Deadlifts? (how many and how heavy? I'm worried about doing too heavy and messing up my back)Lifting heavy isn't what gives you injuries, it's bad form that does. The stronglifts program has you start out light on all exercises then adds weight every workout. Link to comment Share on other sites More sharing options...
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