Beginners 4 Day Split.. - UK-Muscle Body Building Community

Mr T · 16-04-2003, 01:38 PM

I’ve had a few requests for a programme aimed at beginners; the following is a twelve week programme designed specifically for neophyte (new) trainees.

Programme Objectives

The programme will be simple yet effective.

The trainee will see fast results.

The programme can be completed in 30 minutes to an hour.

Some Basic Rules for Beginners

Do not train a muscle that is still sore from a previous workout.

Lower the weights slower than you lift them.

If you are unable to reach your target number of repetitions, use less weight. Once you are able to reach your target number, add weight. Your final rep should be difficult to complete irrespective of rep range.

Do not forget to rest. Take a day off for every two days you train.

Training Split

Mon: Chest and Triceps
Tue: Back and Biceps
Wed: Rest
Thu: Quads and Hamstrings
Fri: Shoulders, Calves, and Abs
Sat: Rest
Sun: Rest

Sets & Repetitions

Week 1-3: 3 sets, 12 reps, 60 second rest between sets

Week 4-6: 4 sets, 8 reps, 90 second rest between sets

Week 7–9: 3 sets, 12 reps, 60 second rest between

Week 10-12: 4 sets, 8 reps, 90 second rest between sets

Exercises

Chest and Triceps: -

Flat Bench Press
Incline Dumbbell Flyes
Lying Triceps Extension (Skull Crushers)

Back and Biceps: -

Wide Grip Chins (can replace with Lat Pull-down)
Dumbbell Row
Standing Barbell Curl

Quads and Hams: -

Squats
Stiff-Legged Deadlift
Dumbbell Lunge

Shoulders, Calves and Abs: -

Seated Dumbbell Press
Upright Row
Standing Calf Raise
Any abdominal exercise

For comprehensive exercise descriptions click on the following link: -

http://www.theministryoffitness.com/exercises.htm

Thanks T.Starks MT....

#22 · 16-06-2003, 03:36 PM

Great begginers guide Mr T, and that site helped alot with one or two excercises which i wasn't sure of how to perform.

16-06-2003, 11:39 PM

sweet! now I know what im supposed to be doing!

17-06-2003, 02:00 AM

Thats some dead helpful information, thanks very much for it.

What I was wondering though, is should i be doing some sort of warm-up exercises beforehand, or is it fine to just go straight into the weights?

31-07-2003, 05:17 PM

I have always been told to warm up -your body can only perform at it's best when the heart rate and core temperature has been raised.

16-04-2003, 01:38 PM	#1 (permalink)
Mr T Looking Freaky Join Date: Apr 2003 Location: N.Ireland Posts: 709	Beginners 4 Day Split.. I’ve had a few requests for a programme aimed at beginners; the following is a twelve week programme designed specifically for neophyte (new) trainees. Programme Objectives The programme will be simple yet effective. The trainee will see fast results. The programme can be completed in 30 minutes to an hour. Some Basic Rules for Beginners Do not train a muscle that is still sore from a previous workout. Lower the weights slower than you lift them. If you are unable to reach your target number of repetitions, use less weight. Once you are able to reach your target number, add weight. Your final rep should be difficult to complete irrespective of rep range. Do not forget to rest. Take a day off for every two days you train. Training Split Mon: Chest and Triceps Tue: Back and Biceps Wed: Rest Thu: Quads and Hamstrings Fri: Shoulders, Calves, and Abs Sat: Rest Sun: Rest Sets & Repetitions Week 1-3: 3 sets, 12 reps, 60 second rest between sets Week 4-6: 4 sets, 8 reps, 90 second rest between sets Week 7–9: 3 sets, 12 reps, 60 second rest between Week 10-12: 4 sets, 8 reps, 90 second rest between sets Exercises Chest and Triceps: - Flat Bench Press Incline Dumbbell Flyes Lying Triceps Extension (Skull Crushers) Back and Biceps: - Wide Grip Chins (can replace with Lat Pull-down) Dumbbell Row Standing Barbell Curl Quads and Hams: - Squats Stiff-Legged Deadlift Dumbbell Lunge Shoulders, Calves and Abs: - Seated Dumbbell Press Upright Row Standing Calf Raise Any abdominal exercise For comprehensive exercise descriptions click on the following link: - http://www.theministryoffitness.com/exercises.htm Thanks T.Starks MT.... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-06-2003, 03:36 PM	#2 (permalink)
#22 Gym Addict Join Date: Jun 2003 Location: Stamford, Lincolnshire Posts: 357	Great begginers guide Mr T, and that site helped alot with one or two excercises which i wasn't sure of how to perform.

16-06-2003, 11:39 PM	#3 (permalink)
alex.rose Guest Posts: n/a	sweet! now I know what im supposed to be doing!

17-06-2003, 02:00 AM	#4 (permalink)
Seb Guest Posts: n/a	Thats some dead helpful information, thanks very much for it. What I was wondering though, is should i be doing some sort of warm-up exercises beforehand, or is it fine to just go straight into the weights?

31-07-2003, 05:17 PM	#5 (permalink)
joelewie Guest Posts: n/a	I have always been told to warm up -your body can only perform at it's best when the heart rate and core temperature has been raised.