My beginners routine - UK-Muscle Body Building Community

Paul C · 14-04-2006, 12:41 PM

This is the routine that I have been using over the last few months.All opinions are welcome as i am always looking to improve where possible.

Day 1

Squats 3 x 12
Calf raises 3x 12
Military Press 3 x 8
Barbell Shrug 3 x 8

Day 2 rest day

Day 3

Flat Bench Press 3 x 8
Incline Dumbell Press 3 x 8
Tricep Curls 3 x 8
Ab crunches 3 x 12 weighted

Day 4 rest day

Day 5

Dead lifts 3 x 12
Barbell Rows 3 x 8
Lat pulldowns 3 x 8
Bicep curls 3 x 8

Day 6 & 7 rest days

All exercises have warm-up sets prior to commencing the main sets. My aimis to build mass/strength and would appreciate any feed back.I know questions like these get asked all the time thanks paul

Magic Torch · 14-04-2006, 12:59 PM

If you are still growing and increase the weight every session then I would carry on with this routine. It looks ok quite similar to what i am doing:

Mon

Bench 4x8
Incline 4x8
Military Press 4x8
Closegrip Bench 4x8

Wed

Wide grip pull-ups 4x8
Bent over rows 4x8
Deadlift 4x8
Bicep Curls 4x8

Fri

Squat 4x8
Leg Press 4x8
Good Morning's 4x8
Calf Raises 3x15

I throw a few ab ex. in every day, also change some excerise's around when bored such as good mornings for SL Deads and Dumbells for barbells.

I like this because it has mostly compound excercise's so it really tires me out and gives me a great pump, I dont waste any time in the gym and my muscles have a week before geting hit again.

Good luck mate,

Jamie

Dudex · 14-04-2006, 01:53 PM

You could try doing the weighted crunches on day one and then some non-weighted ab work on day 5, like hanging leg raises.

Only thing I would say is reduce the working sets to 2 on the chest exercises and add in some dips, but like js1981 said if you are gaining/adding weight then keep doing your routine.

14-04-2006, 12:41 PM	#1 (permalink)
Paul C Part-time Skeletor impersonater Join Date: Jan 2006 Location: Middlesbrough Posts: 72	My beginners routine This is the routine that I have been using over the last few months.All opinions are welcome as i am always looking to improve where possible. Day 1 Squats 3 x 12 Calf raises 3x 12 Military Press 3 x 8 Barbell Shrug 3 x 8 Day 2 rest day Day 3 Flat Bench Press 3 x 8 Incline Dumbell Press 3 x 8 Tricep Curls 3 x 8 Ab crunches 3 x 12 weighted Day 4 rest day Day 5 Dead lifts 3 x 12 Barbell Rows 3 x 8 Lat pulldowns 3 x 8 Bicep curls 3 x 8 Day 6 & 7 rest days All exercises have warm-up sets prior to commencing the main sets. My aimis to build mass/strength and would appreciate any feed back.I know questions like these get asked all the time thanks paul

14-04-2006, 12:59 PM	#2 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,062 Blog Entries: 5	If you are still growing and increase the weight every session then I would carry on with this routine. It looks ok quite similar to what i am doing: Mon Bench 4x8 Incline 4x8 Military Press 4x8 Closegrip Bench 4x8 Wed Wide grip pull-ups 4x8 Bent over rows 4x8 Deadlift 4x8 Bicep Curls 4x8 Fri Squat 4x8 Leg Press 4x8 Good Morning's 4x8 Calf Raises 3x15 I throw a few ab ex. in every day, also change some excerise's around when bored such as good mornings for SL Deads and Dumbells for barbells. I like this because it has mostly compound excercise's so it really tires me out and gives me a great pump, I dont waste any time in the gym and my muscles have a week before geting hit again. Good luck mate, Jamie __________________ intentionally blank Last edited by Magic Torch; 14-04-2006 at 01:01 PM.

14-04-2006, 01:53 PM	#3 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	You could try doing the weighted crunches on day one and then some non-weighted ab work on day 5, like hanging leg raises. Only thing I would say is reduce the working sets to 2 on the chest exercises and add in some dips, but like js1981 said if you are gaining/adding weight then keep doing your routine. __________________ Lack of will power has caused more failure than lack of intelligence or ability.