Can I get feedback on a beginner workout
Chest & Tri's
Push-ups -- 2 - 3 sets 10 - 12 reps
Dumbbell Press -- 2 - 3 sets 10 - 12
Incline dumbell press -- 2 - 3 sets 10 - 12 reps
Tricep pulldown -- 2 - 3 sets 10 - 12 reps
Tricep overhead press -- 2 - 3 sets 10 - 12 reps
Back and Bi's
Concentration Curls -- 2 - 3 sets 10 - 12 reps
BOSU Ball curls -- 2 - 3 sets 10 - 12
Pull-up machine -- 2 - 3 sets 10 - 12 reps
Seated Row Machine -- 2 - 3 sets 10 - 12 reps
Back Extentions -- 2 - 3 sets 10 - 12 reps
Front Squats -- 2 - 3 sets 10 - 12 reps
Calf raises -- 2 - 3 sets 10 - 12
Lunges (no weight) -- 2 - 3 sets 10 - 12 reps
Front plate raises -- 2 - 3 sets 10 - 12 reps
Overhead dumbell Press -- 2 - 3 sets 10 - 12 reps
I will work abs every other lifting day by doing exercise ball sit-ups
I am looking to start today and would love feedback an my plan and how long I should go until switching up exercises.
Also, what is a good protein supplement that people use?
Go online to buy supplements. It's cheaper.
If you want to get stronger and bigger and are a beginner, but serious, this is what I suggest.
Tub of hydrowhey. Big guy. 10 lb bag of 100% whey, both from Optimum Nutrition or ON.
Take a serving of 100% when you wake up and before bed, everyday. Take the hydro ONLY after workouts, but immediately after.
If it's only three days a week, keep one day between each workout.
On back day, you need to do deadlifts.
On leg day, you need to do BACK squats, and you need to sink below parallel.
Do squats earlier in the week, then bench workout, then back workout.
Focus on form first, then work on adding weight.
Any questions or concerns, PM me.
I personally would say that you should buy whatever protein is cheapest and you can stand the taste of it. I really don't think there is a big enough difference between any of them to matter that much ... especially not for a beginner.
Are you an absolute beginner? IE: No lifting experience? If so, I would suggest starting with a 3x a week full body workout focusing around bench, squats, deads, and military press. Also, some good quality rowing, pullups, chins, and core work would be good additions there. Obviously you shouldn't do all of that every day. lol
One of the big mistakes I made when starting was not proper nutrition, and kicking up protein massively helps muscle growth.
I would agree with iron_worker here. I think a full body routine is much better for beginners (routines like Ferruggia's Muscle Gaining Secrets). Stick with creatine mono (any brand with Creapure), whey protein, fish oil, and a (generic) multivitamin as far as supplementation goes.
Creatine isn't 100% necessary, but there would be no problem with a beginner using it. It is one of the few supplements that has proven to be effective over multiple studies. I basically recommend the same supplements for both beginners and advanced because there are only a few I believe in.
I would not do creatine at all. I am 100% anti cretine.
Try this 3 days a week.
2.Bench press 3x10.
3.Front Press 3x10.
4.Bent over rowing 3x10.
6.Barbell curls 2x10.
7.Tricep pushdowns 2x10.
And buy some whey protein.
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