Description of Workout:
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
With this workout you focus should be on your technique not the weight you’re lifting. Get the technique right in this workout then move on to a more advanced workout (Like this 4 day split) after 8-10 weeks.
The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).
Daily Workout Schedule:
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Monday – Chest and Triceps |
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Chest |
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Exercise |
Sets |
Reps |
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4 |
12,10,10,10 |
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2 |
10 |
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Triceps |
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Exercise |
Sets |
Reps |
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3 |
Failure |
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3 |
10 |
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Workout Notes: |
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Tuesday: Rest Day
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Wednesday – Back and Biceps |
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Back |
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Exercise |
Sets |
Reps |
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4 |
10 |
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3 |
12 |
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3 |
10 |
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Biceps |
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Exercise |
Sets |
Reps |
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3 |
8-10 |
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Workout Notes: |
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Thursday: Rest Day
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Friday – Legs and Shoulders |
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Legs |
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Exercise |
Sets |
Reps |
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4 |
12,10,10,10 |
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3 |
12 |
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3 |
12 |
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Shoulders |
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Exercise |
Sets |
Reps |
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4 |
8-10 |
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3 |
10 |
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Workout Notes: |
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Saturday and Sunday: Rest Days
Source of this material is (http://www.muscleandstrength.com/exercises/tricep-dip.html) putting it here so I can access it easily.
Making it public so that I can be embarrassed if I don’t keep doing it.
Details continued over here : http://en.wikipedia.org/wiki/User:Rihanmeij
Running 2.8km 25 min 457kcal
dumb bell bench 3×10 20kg (x)
tricep dip 3 x 8 52kg (x)
incline bench 2×10 16kg (x)
116kg
barbell curl 3×15 20kg (>)
seated row 3×10 67.5kg (x)
lat pull downs 3 x 10 60kg (x)
116.3kg
570 kcal
dumbell bench 3×15,12,10 19 kg (x)
tricept dip 3×10 52kg (x)
Incline bench press 2 x 10 15 kg (x)
117.7 kg
545kcal
barbell curl 3×15 20kg (x)
lat pull downs 3 x 10 60kg (x)
seated row 3×10 60kg (>)
one arm dumbell row 3×10 20 kg (x)
117kg
487kcal
lat pull downs 3×10 65kg (x)
Seated Row 3×10 60kg (->)
One arm dumbell 3×10 20kg (x)
Barbell curl 3×10 25kg (x)
116.5kg
1.1 h spinning
1015 kcal
116.3 kg
500 KCAL
40 min
dumb bell bench 4×10 20kg
tricep dip 3 x 10 52.5 kg
incline bench press 2 x 10 18 kg
lying tricept extension 3 x 10 15 kg
116.5kg
555kcal
3.3 km @ 6.5km/h
419 kcal
115.7 kg
Big mistake, trained weights 2 days in a row
Had zero energy
Barbell curl 3 x 10 25kg (fast)
Seated Row 3 x 12 60kg
Lat pull downs (failed, no uppper body strenght)
One arm dumbell failed no strenght left
115.8 kg
849 KCal
10 min Run 1.1 km
Dumbbell bench press: 4×10 20kg
Tricep dip 3×10 52.5 kg
Incline bench press 2×10 18kg (tried with 19 failed)
lying tricep extensions 3×10 15kg (tried with 20 kg failed)
116.8 kg
676 kcal
dumb bell bench 4 x 10 18 kg
incline bench 2 x 10 18 kg
tricept dip 3 x 10 60kg
skull crusher 3 x 15 kg
Weight: 116.7kg
Spinning : 680kCal
Notes:
Kon skaars regop staan maar het
Standing barbell curl: 3×10 20kg
Lat pull downs: 4×10 65kg
Seated Row: 3×10 52kg
Ona Arm dumbell row 3×10 20kg
Dumbell bench press: 4 x 10 17kg
Tricpe Dip 3 x 10 67.5 kg
incline bench 2 x 10 17kg
Lying tricep extension 3 x 10 15 kg
Lat pull downs 4 x 10 65kg
Standing Barbell curl 3 x 10 15kg
Seated Row 3 x 10 52kg
One Arm Dumbell Row 3 x 10 20kg
dumb bell bench 4 x 10 16 kg
tri dip 3x 10 67kg
incline bench 2 x 10 16 kg
skull crusher 3 x 10 15 kg
lat pull downs 4×10 65
seated row 3 x 10 67
one arm dumbell row 3 x 10 23 kg
barbel curl machine 3 x 10 15 kg
dumb bell bench 4×10 16 kg
tricep dip 3×5 67 kg
incline bench 2×10 16kg
skull crusher 3×10 15 kg
45 leg press 4 x 10 135 kg
Mil press 4 x 10 25 kg
Leg extension 3 x 10 30 kg
Dumb lateral raise 3 x 10 3 kg
Leg curl 3 x 10 30 kg
Lat pull downs 4×10 60 kg
Seated Row 3×10 67.5 kg
One Arm dumbell row 3×10 23kg
Arm Curls (machine) 3×10 20kg (both arms, was exchausted at this point)
dumbbell 4x 1015
incline bench 2 x 10 15
tricep dip 3 x 10 67 kg
skull 3 x 10 15 kg
And I’ll be watching you like a hawk!
Sounds good
A workout plan that worked very well for me was the Stronglifts 5×5 program. Wouldn’t mind doing it again (http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/)
Leg Press 4×10 120kg
mill press 4×10 25kg
lateral raise 3×10 5kg
leg extensions 3×10 20kg
leg curls 3×10 20kg
barbell curls 3×10 15kg
One Arm Dumbell Row 3×10 20kg
Seated Row 3×10 60kg
Lat pull downs 4×10 50kg
Dumbell bench press : 4 : 12,10,10,15 15kg (next time 20kg)
Incline Bench press: 2 : 10,10 15kg (next time 20 kg)
Tricep Dip : 3 4,7,4 75kg assitance
Lying tricep extension : 3 : 10,10,10 10kg
Leg press : 4 :60 kg
Mil 4 15 kg
Leg extensions 3 15 kg
Lateral raises 3 5kg
Leg curl 3 15 kg
Running: 20 mins : 2.1km
525 kcal
Standing Barbell Curl: 10,5,4 : 10KG
One Arm Dumbell Row: 10,10,10 : 15KG
Seated Row: 10,10,10 : 50 KG
Lat pull downs : 10,14,12,10 : 40KG
Incline Bench Press : 3 -> 15,12,10 {12KG}
Tricep Dip : 3 -> 15,10,8 {60KG}