Beginners Routine

[Cammo]

This is stickied on another board I visit for the noobs that don't have enough knowledge to put their first routine together.

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)

Incline Dumbbell Press (8 reps x 3 sets)

Military Press

Lateral Raises

Dips (as many as possible)

Tricep Extensions

Day 2: Legs, abs

Squats (7 reps x 3 sets)

Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)

Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)

V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)

Barbell Rows (8 reps x 3 sets)

Deadlifts (8 reps x 3 sets)

Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)

Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

[Pseudonym]

Thanks Cammo. The old 3-day split is a favourite, for sure. We've actually got a similar routine in our Bodybuilding for Beginners articles in the Tools section, and there are thousands of variations on the same theory.

Incidentally, what do you guys think about giving deadlifts to a newbie? I know this is just asking for you hard-core people to shout "NO ROUTINE IS COMPLETE WITHOUT DEADLIFTS!" :grin:

I agree that deadlifts have their place, but I wonder, given their potential to do serious damage to your back - perhaps it's better to introduce them later on, after the newbie has learnt basic lifting technique?

[2guns]

ive only just started doing deadlifts in the last 8 months.

and i only do stiffed legged ones for my hammies, my lower back still gets a workout with this.

i dont do "full proper" deadlifts.

im doing fine at the moment, my lower back is good.

personally i dont see the point in doing an exercise that has a slight chance of putting me out.

but its all personal preference.

[Cammo]

Personally, I wouldn't recommend a routine that doesn't incorporate bench press, squats or deadlifts - the 3 major mass producers (I'm by no means "HARDCORE" either ).

I agree, it is an extremely taxing exercise & the possibility for injury may be higher than some other exercises, but, like other exercises, if a newbie uses little or no weight to get form under control & then work their way up in weight to find what is comfortable (like any other exercise), I see no problem with it.

It maybe a good idea to switch around a bit with hypers too, just for variety & to give the newbie body a rest.

[poos_n_wees]

if a newbie uses little or no weight to get form under control & then work their way up in weight to find what is comfortable (like any other exercise), I see no problem with it.

Agreed. I honestly wish someone had shown me how to squat, deadlift and bench when I was a noob.

[sponge]

ive only just started doing deadlifts in the last 8 months.

and i only do stiffed legged ones for my hammies, my lower back still gets a workout with this.

i dont do "full proper" deadlifts.

im doing fine at the moment, my lower back is good.

personally i dont see the point in doing an exercise that has a slight chance of putting me out.

but its all personal preference.

I'm sure you've realised that lifting weights gets boring if you're going easy.

Deadlifts are a killer, and that's exactly why you'd love them if you were to give them a good go

Once you've got your technique and keeping your back straight you'll be fine

[2guns]

maybe one day aye.

i was just saying that i only do stiffed leg deads. and im doing fine. no need to add conventional dead lifts in at the moment