Each muscle group 2x/week

[bilat]

What do you guys think of this routine split for a beginner?

3 x 8-12 reps

Monday:
-=Chest/arms=-
------------
Flat bench
Incline bench
Dips
Barbell curls
21's
French press
Weighted Crunches (3 x 10 SLOW)
Oblique Crunches (same)
Reverse Crunches (same)


Tuesday:
-=Legs=-
-------------
Squats
Lunges
Stiff Legged Deadlift
Front squats
Hamstring curls
Standing Calve Raises


Wednesday:
-=Back/Shoulders=-
-------------------------------
Deadlifts
Bentover barbell rows
MiltaryPress
Shrugs
Upright rows


Thursday: Off

Friday:
-=Chest/arms/abs=-
------------
DB Flat bench
Incline DB bench
Dips
Dumbell curls
Concentration curls
1 Arm tricep extensions
Weighted Crunches
Oblique Crunches
Reverse Crunches

Saturday:
-=Back/Shoulders=-
-------------------------------
Chins
Lying DB rows
Shrugs
Front DB raises
Clean and Press

Sunday: off

thanks

 

[Fatty4You]

If you are a beginner, i would say lose some of that volume! Like, to me, it doesn't make sense to do flat bench AND weighted pushups in the same workout? They're eccentially the same movement, with a little variety.

Beginners especially, dont need so much volume. When i started out, i was doing mon-wen-fri full body workouts with ONE set per body part and only basic exercises.

Also, your shoulders are gonna get hammered. You are doing them twice a week AND they will get worked on chest days a lot.

Plus, you are hitting most things more than once, but legs only once. You can't build a big house with out a big foundation man. I am not saying you should try and squeeze a second day of legs into this.... i am just pointing out the difference in prioritization that you have.

Overall, i would say cut back on the volume.

-Fatty

 

[he-man]

go 3 day a week program hitting ea bodypart once a week. concentrate on compound lifts. if your a beginner you don't really need to be doing front raises for delts. you have a lot of volume as well, might want to cut it down.

 

[bilat]

ok i might drop the volume.
I think i'll do 3 sets of 8-12 reps for most exercises. Should I start with heavy weight or start with light weight?

Like 100 x12, 130 x 10, 150 x 8
or 150 x 8, 130 x 10, 100 x 12?

 

[he-man]

i prefer to start with lighter weight for warm-ups and increase the weight for working sets

 

[bilat]

and when people say 'vary it from week to week' do they just mean change the order or exercises or should i be doing completely different exercises? The ones i listed are about the only ones I know of, what are other good ones i'm not doing that maybe I should be?
thanks

 

[Dirty Workout]

Bro I would be real careful with your shoulders here. You are giving your shoulders a decent workout every time with chest so when you add in 2 shoulders workouts=4x a week!!

Cut the Volume way down overall. A beginner doesnt need that much to grow. And its easy to mentally burnout with that also.

Put an emphasis on eating alot of protein, and clean calories overall.

Stick with your program for a few months and then change up.

 

[bilat]

I don't just want to grow a little, I want to grow as much as possible right away. I don't see anyone doing the typical 1 day a week routines with low volume who's ripped.

I might cut down on some of the shoulder volume though. It's really not that much volume EACH day, is it? It's just that i'm working out each part 2x/week?
I'm sure my muscles will be recovered enough after 2+ days.

Do you think my day 1's of one week should be the same as my Day 2's? Like for chest, day 1 i do barbells, day 2 I do dumbells mainly. Should I just do barbells the whole week, for 3-4 weeks then do dumbells for 3-4 weeks? Same with biceps and the other things I can alternate between barbells/dumbells.

 

[bilat]

Or I might switch to this:
Mon: Chest/Biceps
Tuesday: Shoulders/back
Wednesday: Legs/Triceps
Thursday: Chest/Biceps
Friday: Shoulders/back
Saturday: Legs/Triceps
Sunday: off

 

[daok]

I think it's not a great idead to train 6/7 days each week. You will overtrain yourself. You need to take it more smooth, when you train a part, you need to give him time to recovery than to grow and it take more than 24 hours. I think you should have more rest day in your week.

Daok