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Newbie Workout Schedule

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Author	Topic: Newbie Workout Schedule
LittleSavage34 Pro Bodybuilder (Total posts: 198)	posted April 09, 2000 03:00 PM When I first started up, I didn't really understand what lifting was all about. I just jumped in and worked a little bodypart each day. That didn't do squat. If you're wanting a possible new program, I suggest you try this. It's not set in stone of course, so you can change things up if your gym doesn't have a special machine. If you do not know how to do a certain excersize, ask someone. This was taken from the most recent FLEX magazine. Check it out for what I consider the best bodybuilding magazine out there. Great nutrition and program tips. Hope this takes out some of the guess work for you. Monday (quads, calves, forearms) Quads - leg extensions, barbell lunges, leg press, squat Calves - Calf raises Forearms - wrist rolls Tuesday (Chest, biceps) Chest - Low incline bench, shoulder width bench, incline flyes Biceps - Seated dumbbell curls, preacher curls, concentration curls Wednesday (lower back, hamstrings, triceps) Lower back - deadlift Hamstrings - stiff-leg deadlift, standing leg curls Triceps - Cambered-bar tricep extensions, one-arm dumbbell extensions, bench dips Thursday (upper back, delts, abs) Upper back - lat pulldowns, barbell rows, cross-bench dumbbell pullovers Delts - Seated dumbbell presses, incline bench dumbbell laterals, standing side laterals Abs - reverse crunches, obique crunches Friday, Saturday, Sunday - REST AND EAT Do this for 6 weeks. For the 7th week, I suggest resting and doing cardio. When week 8 rolls around, do this for 6 more weeks. Here's your first 13 week program. ------------------ If you racked the bar, then you're lifting the bar. IP: Logged
vexed Pro Bodybuilder (Total posts: 123)	posted April 09, 2000 04:57 PM that's good but you left out one of my favorate tri-exercises the rope pull down!! god what a pump I get!!!! cant wait tommorow is arms!!!! IP: Logged
deltman Pro Bodybuilder (Total posts: 221)	posted April 09, 2000 05:13 PM Good info LS, something that is often overlooked. deltman ------------------ Combine desire with safety and intelligence and you WILL REACH YOUR GOALS!!!!!! IP: Logged
LittleSavage34 Pro Bodybuilder (Total posts: 198)	posted April 10, 2000 01:42 AM BUMP ------------------ Help Decriminalize steroids! www.signthepetition.com IP: Logged
Fitnes1 Amateur Bodybuilder (Total posts: 39)	posted April 10, 2000 10:35 AM My husband is doing this workout in Flex & he loves it! ------------------ IP: Logged
Texas Guns Pro Bodybuilder (Total posts: 233)	posted April 10, 2000 11:37 AM Sounds great, but I would add in more for the calves...Of course, that is my favorite body part to work, besides shoulders, so I am partial. IP: Logged
Dexter Pro Bodybuilder (Total posts: 113)	posted April 10, 2000 12:09 PM Hey Vexed! The rope pulldowns are absolutely my favorite, too. Never finish triceps day without them - even if I have to kneel on the floor, head between my knees to keep from puking. There's just nothing like the rope pulldown to hit the long head. IP: Logged

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