St. Ultimate
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Be gentle, Its my first time..
19 March 2010 12:17
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Hi All, quick question about the below program which is located under the beginners guide; I've started weight training for the first time - I've been going to the gym for about 3 weeks now, without guidance, but have been sticking to a routine similar to the one below. I've been splitting this over 3 days (legs, back & shoulders, chest & arms) my question is; should I be splitting it over 3 days or should I be carrying out the below every time I go? A basic male beginner's programme could look like this: Flat bench press 2 sets x 12-15 reps Lat pulldowns (front) 2 sets x 12-15 reps Tricep pushdowns 2 sets x 12-15 reps Leg extensions 2 sets x 12-15 reps Seated leg press 2 sets x 12-15 reps Seated leg curls 2 sets x 12-15 reps Cable curls (bicep) 2 sets x 12-15 reps Lateral raises 2 sets x 12-15 reps Standing calve raise 2 sets x 12-15 reps Sit-ups/hip flexion 2 sets reasonable failure This routine should be followed in the correct order working at 50% of your one rep max. This means a work-load of half what you could lift for one repetition. Still try to increase the weights when you can, keeping correct form, but not at the sacrifice of your reps; these must still be completed. Rest time should be between 90 and 120 seconds.
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TheColonel23
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Re:Be gentle, Its my first time..
19 March 2010 14:31
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You should be aiming to do a day on each so example :- legs (monday) back & shoulders, (wed) chest & arms (fri) you dont have to stick to the days I have suggested but make sure you are leaving a days rest in between a muscle group, so for example if you do biceps on monday leave it at least a day before working them again. So I think you have been doing it right anyway but hopefully this has clarified it for you. Anymore info needed Pm me!
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Burney_1988
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Re:Be gentle, Its my first time..
19 March 2010 17:53
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I'm pretty new but from what i've read I'd do this. Monday - Chest + Tri's Wednesday - Shoulders + Legs Friday - Back + Bi's Hope you find something that works for you.
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