rusty Posted July 10, 2012 Share Posted July 10, 2012 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\AbsDB Bench PressDB Incline Bench DB Flys Alternate Bicep CurlHammer CurlsConcentration Curls DB Side BendsCrunches Tues - Back\CalvesOne Arm DB RowsBent Over Two-DB RowsDB Deadlist DB Calf Raises x2 Wed - 30 Min HIIT Cardio\Abs Thurs - Shoulders\TricepsDB Cuban PressDB Shoulder PressDB Upright RowDB Shrugs DB Incline Triceps ExtDB One Arm Tricepts Ext Friday - LegsDB Squats x2DB LungesLeg ExtensionsLying Leg Curls Sat - 30 min Cardio\Abs Sun - Rest Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 10, 2012 Share Posted July 10, 2012 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 Link to comment Share on other sites More sharing options...
rusty Posted July 10, 2012 Author Share Posted July 10, 2012 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? Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 10, 2012 Share Posted July 10, 2012 40ish percent of your current max...I go 40 50 60 percent then working sets (I always begin with compounds) Link to comment Share on other sites More sharing options...
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