Jump to content

Good Starting Program?


Recommended Posts

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

Link to comment
Share on other sites

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

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

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share

×
×
  • Create New...