Lifting routine for beginner

Nitrojan

Nitrojan

Nitrojan

Associate
Joined
12 Jan 2008
Posts
2,116
Ok, firstly - yes I have read the sticky a number of times lol.

I have been advised from someone that due to me being new to lifting and only 16, that I should concentrate on doing a 3 day split of FULL body workout.

Just wondering how many of you also think that this would be the best way to go in terms of beginning with weights. I have been doing a 3 day split for 2 sessions now but if you think I'd benefit more from doing a 3 day full body workout then now is the best time to change :)

Help appreciated :)

Cheers.
 
Monday (Chest/Shoulder/Triceps):

3 x 8 Flat Bench Press
3 x 8 Incline Dumbbell Bench
3 x 8 Skull Crushers
3 x 8 Close Grip Bench Press
3 x 8 Seated Dumbbell Military Press
3 x 8 Lateral Dumbbell raises

Tuesday (HIIT Cardio)

Wednesday (Back/Biceps):
3 x 8 Deadlifts
3 x 8 Bent-over one arm Dumbbell Rows
3 x 8 Chin Ups
3 x 8 Barbell Bicep Curl
3 x 8 One arm Dumbbell Hammer Curls

Thursday (HIIT Cardio)

Friday (Legs/Abs):

3 x 8 Barbell Squats
3 x 8 Dumbbell Lunges
4 x 10 Calf Raises
Ab workout (Crunches, Leg Raises)

Saturday (HIIT Cardio)

Sunday (Rest)

Although, I did my back/biceps routine today and felt no 'pump' after I had finished. I know this is quite of a 'noob' question however could this be a result of not enough weight or just that my body is not used to it fully yet? Some of the lifts I was beginning to struggle with on say the 6th, 7th, 8th rep. Just curious. On my Monday routine I felt very pumped afterwards (this was my first time doing weights) however this time.. I feel hardly anything if not nothing.

Also, as I have just done my Biceps/Back routine today.. if I switch to doing fully body on Wednesday - will this be bad in general as I will not have left around 48 hours for my the muscles I have worked out today repair.
 
Last edited:
It seems you're starting to over think this a tad, just stick with that routine for 8 weeks or so keeping the weight sufficient that you struggle (or even fail) on the last set and report back then.
 
routine is fine stick to it for at least 6-8 weeks and then decide if its not working mate
 
i still say a full body 3 times a week would be better. you have done 2 seesions of weights in your life, you are not ready for a proper split imo.
 
Where's that post by Ken about starting. Yes it's all about the squats, but there was some decent info in there too. I'll try and find it!
 
This is what you need to do.

1) EAT BIG, GOTTA EAT BIG TO GET BIG

2) your gonna do 4 days a week at the gym, monday tuesday, thursday friday.

3) Its gonna be split into upper lower upper lower

4) Legs day is 2 compounds with 4 aux's, upper day is one compound 4 aux's

5) BIG breakfast, BIG Lunch, BIG Dinner

6) SQUATS, SQUATS, SUQAT - GET TO ****ING PARALLEL TOO. PARTIAL REP, PARTIAL GROWTH

7)
Week 1 - 4 sets 10 reps on everything
week 2 - 4 sets 10,8,6,4 on compound lifts, 8 reps 4 sets on aux's
week 3 - 4 sets 8,7,6,5 on compound lifts, 8 reps 4 sets on aux's
week 4 - 4 sets 8,6,5,4 on compound lifts, 8 reps 4 sets on aux's
week 5 - 4 sets 6,5,4,3 on compound lifts, 8 reps, 4 sets on aux's
week 6 - 4 sets 5,4,2,2 on compound lifts, 8 reps, 4 sets on aux's
Week 7 - Come back here if you make it this far.

8)
Upper day:
BENCH PRESS
Tricep pushdowns
Straight bar curls
Dips

Lower day:
SQUATS
POWERCLEANS
Calve raises
leg press
leg extensions
hamstring curls

Upper day2:
BENCH PRESS
DIPS
Shoulder press
Straight bar rows

Legday 2: same as legday1

Lifts in CAPS are compounds.

8) Sprints on wednesday and saturday

4 x 50m sprints with 100m in between, 2 x 50m with 100 inbetween, 1 x 25m - wednesday
2 x 100m sprints with 200m in between, 23 x 50m sprints with 100m in between - saturday

If you must do abs do them on a day that is not important. Like sunday.




Follow this for six weeks then come back and I will give you a split.

If you do this as I have said, eat big, sleep big and lift big. You will get strong and you will get big.

Dont change this plan, dont alter it. Do it as I have written it and you WILL make progress. dont substitute lifts dont think extra leg press is good for squats. NO, SHUT UP AND LIFT.


Courtesy of Ken
 
Mixing chest with triceps and shoulders seems a bit much for me. Chest and bis is a classic split.

Back and shoulders.

Legs and tris.

Or you can do the whole push/pull type of exercises working all the antagonist muscles... i.e. bench press, BORs for example.

Lastly, I'd start off for a few weeks, say 6 or so doing a full body circuit 3 times a week - you'll get a lot more from it I reckon.
 
You must log in or register to reply here.
Back
Top Bottom