Best beginner workout plan?
- Thread starter Apex
- Start date
But plans, dude. Plans.
Monday: Chest and Arms
Tuesday: Core and Back
Wednesday: Cardio
Thursdays: Legs
Friday: Rest
Saturday: Arms, intensive
Sunday: Rest
every six weeks, increase the weight, and change the days up, so you don't plateau.
I mean like the exercises, reps, sets, etc.
...this is why you need a PHYSICAL, to figure out your BMI, your weight, your cholesterol, blood sugar, hepatic function, blood pressure, all this shyt matters before you work out. Someone might suggests too much weight and reps and you'd be out of there from a heart attack, dehydration, malnutrition, anything.
How much do you weigh? Let's start with that.
If I get that physical, how do I go about finding the proper routine then?
You weight for starters, your BMI, your ideal weight, and if you're healthy enough to work towards that goal. The Today Show had a story about a kid that lost weight too fast and was going too hard and his heart gave out.
Some people's body's aren't built to be athletic or high performance.
Hybrinetics
Banned
Why would you work arms, assuming shoulders is included, the day before back? Especially for a beginnerMonday: Chest/triceps
Incline bench press: 3 sets 8-12 reps
Close grip (shoulder width) flat bench press: 3 sets 8-12 reps
Incline dumbbell flyes: 3 sets 10-15 reps
Dips: 3 sets 8-12 reps
Tuesday:Back/biceps
Bent over barbell row: 3 sets 8-12 reps
Chin ups: 3 sets, reps till failure
Low row or T-bar row: 3 sets: 8-12 reps
Deadlifts: 3 sets 5 reps each
Bicep curls: 2 sets 6-10 reps
Wednesday: cardio/core/planks
Thursday: Shoulders
Lateral raises: 3 sets 10-15 reps
Military press: 3 sets 6-12 reps
Bent over reverse flyes: 3 sets 10-15 reps
Friday: Legs
Leg extension: 2 sets 15-25 reps
Squats: 5 sets 8-10 reps
Hamstring curls: 3 sets 10-15 reps
Calf raises: 4 sets 10-15 reps
Saturday: off
Sunday: off
Theres no need to change up the whole program as long as you're progressing with weight or raising the number of reps. Every two weeks switch up the order of exercises and add supersets or dropsets to shock your body.
You're awesome, bro. Do I still need that physical or?
Monday: Chest/triceps
Incline bench press: 3 sets 8-12 reps
Close grip (shoulder width) flat bench press: 3 sets 8-12 reps
Incline dumbbell flyes: 3 sets 10-15 reps
Dips: 3 sets 8-12 reps
Tuesday:Back/biceps
Bent over barbell row: 3 sets 8-12 reps
Chin ups: 3 sets, reps till failure
Low row or T-bar row: 3 sets: 8-12 reps
Deadlifts: 3 sets 5 reps each
Bicep curls: 2 sets 6-10 reps
Wednesday: cardio/core/planks
Thursday: Shoulders
Lateral raises: 3 sets 10-15 reps
Military press: 3 sets 6-12 reps
Bent over reverse flyes: 3 sets 10-15 reps
Friday: Legs
Leg extension: 2 sets 15-25 reps
Squats: 5 sets 8-10 reps
Hamstring curls: 3 sets 10-15 reps
Calf raises: 4 sets 10-15 reps
Saturday: off
Sunday: off
Theres no need to change up the whole program as long as you're progressing with weight or raising the number of reps. Every two weeks switch up the order of exercises and add supersets or dropsets to shock your body.
Hybrinetics
Banned
Yeah I would get a physical. Whether you train before getting one or not's up to you. A lot of people train without worrying bout a physical but its a good idea to get blood levels checked; hormone panel and 25-hydroxy (vitamin d) .
I personally havent had a phyical in a few years
I personally havent had a phyical in a few years