Tailored Nutrition & Exercise Advice
Maximise your Gains with Expert Nutritionists & Trainers


Sponsored by: Sports Nutrition UK specialise in the best bodybuilding & weight loss supplements from brands like Reflex, Sci-MX, Kinetica & Musclepharm - Free UK Delivery & Exclusive Weekly Special Offers!

 Be gentle, Its my first time..

Author Message
St. Ultimate

  • Total Posts : 21
  • Reward points : 574
  • Joined: 18/03/2010
  • Status: offline
  • Read my TROG
Be gentle, Its my first time.. 19 March 2010 12:17 (permalink)
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.
 
#1
    Sports Nutrition Sports Nutrition UK the bodybuilding & weight loss supplement specialists > exclusive deals on Sci-MX, Kinetica, Reflex & Musclepharm all with free UK delivery
    TheColonel23

    • Total Posts : 127
    • Reward points : 1330
    • Joined: 01/02/2010
    • Status: offline
    • Read my TROG
    Re:Be gentle, Its my first time.. 19 March 2010 14:31 (permalink)
    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!

     
    #2
      Burney_1988

      • Total Posts : 2439
      • Reward points : 2156
      • Joined: 16/02/2010
      • Location: Norfolk
      • Status: offline
      • Read my TROG
      Re:Be gentle, Its my first time.. 19 March 2010 17:53 (permalink)
      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.
       
      #3
        Share/Bookmark


        Pull Ups
        Jump to:

        Current active users

        There are 0 members and 1 guests.

        Icon Legend and Permission

        • New Messages
        • No New Messages
        • Hot Topic w/ New Messages
        • Hot Topic w/o New Messages
        • Locked w/ New Messages
        • Locked w/o New Messages
        • Read Message
        • Post New Thread
        • Reply to message
        • Post New Poll
        • Submit Vote
        • Post reward post
        • Delete my own posts
        • Delete my own threads
        • Rate post

        2000-2012 ASPPlayground.NET Forum Version 3.9
        Go To Top Of Page