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Beginner routine, any good?

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ElCap
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2012/02/27 11:07:56 (permalink)

Beginner routine, any good?


 
I started weight lifting 5 weeks ago, for the first 3 weeks I didnt have a routine. 
 
Then I set up this routine.  For week 4 and 5 I was doing 2 sets of 15 for each exercise.  I also alternate squats with deadlifts.
 
Starting week 6 today so going to do 3 sets of 12 for 2 weeks and up the weight a bit.  How much should I be looking to up the weight? 
 
My goal is to bulk up, obviously diet plays a major part in this.  Struggling with diet at the minute, Im just not a big eater.  Might start taking some mass gainer (any recommendations?)
 
Thanks folks!  Any help on the routine would be much appreciated
#1

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    Chockers1
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    Re:Beginner routine, any good? 2012/02/27 12:00:49 (permalink)
    Hi mate
     
    how many days you gonna be working out? whats your stats etc?
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    ElCap
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    Re:Beginner routine, any good? 2012/02/27 12:14:45 (permalink)
    Hi Chockers.
     
    I work out 3 times a week, some weeks I will get four sessions in.
     
    Im 31.  5'6 and weigh 10'6.  According to scales I bought, my body fat is 19.5%.  Dropped 1% since I started training 5 weeks ago.
     
    My goal right now is to bulk but not sure what weight I should be aiming for.  Would also love to get rid of my gut, happy to say it is going down slowly .
    #3
    Chockers1
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    Re:Beginner routine, any good? 2012/02/27 13:20:42 (permalink)
    Hi mate
     
    personally i would stick to big movements to start with maybe a push/pull/legs split
    3 x 8
    Monday: Pull

    Deads
    Heavy Barbell Rows
    Chins
    Shrugs
    Barbell Curls
    Concentration Curls

    Wednesday: Push

    Bench
    Incline Bench
    Incline Flyes
    Heavy Dips
    Military Press
    Dumbell Side Laterals

    Friday: Legs

    Heavy Squats
    Leg Press
    Stiff Legged Deads
    Leg Curls
    Standing Calf Raises
    Seated Calf Raises
    are you working out from a gym or at home? you can always switch around the days you do things so prob monday best for doing leg day etc...
     
    with just starting out your gains should be pretty good, a good controlled diet and a bit of cardio will get some body fat shifting but bulking and cutting fat doesn't really happen at the same time. For me it has to be one or the other.
     
    Personally i stripped of the fat, then added muscle but each to their own.
     
    There are loads of good routines to use, splits / full body routines /push,pull, legs etc its just mixing it up and finding what works for you. whatever you decide give it a blast for 6 weeks and re access how your getting on and change it up a bit :)
    #4
    ElCap
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    Re:Beginner routine, any good? 2012/02/27 17:08:23 (permalink)
    Hey thanks for the input.  I read that split programs are not really for a beginner, what do you think?
    My gut isnt huge, just a bit of a pot belly.  I hardly do any cardio and it is going down.  Eating healthier for the last 5/6 weeks will be helping.
    Just back from a session now.  I added in shrugs today.
     

     
    Thats what I did today, the weights are laughable compared to some I see on here.  Hopefully I will keep progressing and the weights will increase:) 
    #5
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