you CAN'T go wrong
this is a two day routine designed for beginners [anyone with less than 2 years serious, uninterupetd training behind them]
i would place anything from 2-4 days inbetween these workouts. your recovery and recovery rate will depend a lot
your lifestyle, training history, fitness and diet, not just the time you leave between training sessions. so forget weeks, go by instinct, if you don't feel like training today because you have sore legs from footy the day before, don't train.
the exersize selection is such that you are useing soley compound movements, and the volume is low. this is so you can [but it is unnessecary in my opinion, at least for the first 12 weeks] add in your own complementary movements as and when, and if, you need them.
[you will note that there is NO direct biceps isolation work, shocking as this may be, consider that your biceps are not only a very small muscle, but are only 1/3 of the upper arms mass, and are limited in there development by the size and strength of your shoulders, triceps, forarms and whole body in general].
it is a 2 day split, which should suit everyone, and leave plenty of training time left for those who play sports, do cardio and/or have a life.
my suggestion is that you work with your current level of strength, so taking weighted chins for example, if you cannot manage wide grip chins, let alone weighted, then for now, remove them and replace them with something similar. but do not forget them, do the opposite in fact, make them a GOAL.
as mentioned above, the low volume of the outlined routine allows you to concentrate on restoring balence to your body by bringning up weak points... so you will add in one or two complimentry exersizes as well. see the end of the post for a list of things you can do to help you strengthen weakpoints and a list of alternative exersizes [not every gym/home has the same equipment and not everyone can manage the same exersizes, weighted chins being a prime example: you need to be both strong, and in the presene of a chinning bar to do them
front squat [always 1st]
push press [can be 2nd or 3rd depending on goals]
weighted dips [can be 2nd or 3rd depending on goals]
abs [pick 2/3 of list below]
+1 or at very most 2 supplementary exersizes
deadlift* [always 1st]
weighted chins [wrists pronated, wide grip on bar, always 2nd]
BB row [3rd]
abs [remaining 2/3 of list below]
+1 or at very most 2 supplementary exersizesabs list:
turkish getups, side bends, hanging leg raises, weighted situps [feet pinned]
all exersizes are 3x5
*deadlifts are 10x1, not progressive singles though, pick a weight that you can do 10 sets of 1 rep without going anywhere near failure on the last set [this does NOT mean it shouldn't be hard]. increase weight steadily each week on all exersizes, 1.25-2.5kg is sensible and achiveable.
some useful exersizes that you can use to replace those in the routine, but not advantagous if not absolutely
- goodmornings, power cleans, SLDL, back squat*chins
- any form of row, snatch or cleanpush press
- any standing OH press, OHsquat, handstand pressupsdips
- weighted pushups, DB benchfront squat
*see BigAl's article on back squat form
some useful exersizes that would help bring up weak areas:overhead squat
[squat form, core strength, flexability and overhead strength] close grip bench
[triceps mass/strength] barbell curls
[three guesses] hammer curls/reverse grip culrs
[forarm/wrist strength] farmers walk
[shoulders, traps, grip, calves and general muscular endurance/conditioning] DB snatch+walk around
[shoulders, grip, core] cuban press
anyone caring to comment/add thier thoughts/opinions is welcome. [i am not always right]