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nelmsjer
New member
Your program looks good, but I would feel bad if I didn't express a small concern. Don't get me wrong...Daisy Girl knows her stuff!!! 
It's just that you have a LOT of reps per week for a person just starting out, and I don't want you to be brutally sore. I'm going to make a recommendation, and you can do what you would like with it. Keep in mind that you have a lifetime ahead of you, and easing into this will be far better than getting so sore (or injured) that you don't want to exercise (or can't).
1) For the first 2 weeks, just do one exercise per bodypart for the 3 sets of 10-15. You could even alternate them. So, on Monday do Chest Press, on Wednesday do Pushups, on Friday do Chest Press, etc. Use just enough weight that you are starting to struggle on your last rep (or two) of your last set.
2) For the next 2 weeks, do both exercises per bodypart, but only do TWO sets of 10-15. This is a progression, because you are now doing 4 sets, instead of 3. Keep the weight the same this entire time. Your progression will be based on volume (total number of reps) and not weight.
3) For the next 2 weeks, go ahead and go to the full 3 sets of both exercises, as you have it written. Continue to keep the weight the same, unless by this time you find that it is just too easy to do.
Your program that you have now has 180-270 total reps per week. Unless you use ridiculously light weight, this is just too much for a new person. What I have done is started you for 2 weeks at 90-135 reps per week, bumped you up 2 weeks later to 120-180 reps per week, and then 2 weeks after that to the full 180-270 reps per week. This will allow time for your nervous system, muscles, tendons, and ligaments to progressively build up to the amount of volume you are attempting, instead of just dumping all of it onto them at once. If you decide to do it this way, let me know how you're doing at 6 weeks, because a whole new world opens up in the way of progression, and it will need to be properly addressed.
At the end of the day, though, it is a good program with pretty good exercises. Oh...one more thing. Please do your legs first. By the end of the workout, you'll be glad you did.
It's just that you have a LOT of reps per week for a person just starting out, and I don't want you to be brutally sore. I'm going to make a recommendation, and you can do what you would like with it. Keep in mind that you have a lifetime ahead of you, and easing into this will be far better than getting so sore (or injured) that you don't want to exercise (or can't).1) For the first 2 weeks, just do one exercise per bodypart for the 3 sets of 10-15. You could even alternate them. So, on Monday do Chest Press, on Wednesday do Pushups, on Friday do Chest Press, etc. Use just enough weight that you are starting to struggle on your last rep (or two) of your last set.
2) For the next 2 weeks, do both exercises per bodypart, but only do TWO sets of 10-15. This is a progression, because you are now doing 4 sets, instead of 3. Keep the weight the same this entire time. Your progression will be based on volume (total number of reps) and not weight.
3) For the next 2 weeks, go ahead and go to the full 3 sets of both exercises, as you have it written. Continue to keep the weight the same, unless by this time you find that it is just too easy to do.
Your program that you have now has 180-270 total reps per week. Unless you use ridiculously light weight, this is just too much for a new person. What I have done is started you for 2 weeks at 90-135 reps per week, bumped you up 2 weeks later to 120-180 reps per week, and then 2 weeks after that to the full 180-270 reps per week. This will allow time for your nervous system, muscles, tendons, and ligaments to progressively build up to the amount of volume you are attempting, instead of just dumping all of it onto them at once. If you decide to do it this way, let me know how you're doing at 6 weeks, because a whole new world opens up in the way of progression, and it will need to be properly addressed.
At the end of the day, though, it is a good program with pretty good exercises. Oh...one more thing. Please do your legs first. By the end of the workout, you'll be glad you did.
So...what do you do?
