training ruteine
 

hey guys im a newbie to forums never used 1 before, iv had experience of weight training but not much so i would probs be best with a beginners ruteine also i am a little over weight because i have been ill recovering from a serious car crash in 2009 but i feel ready and and determined to train,i have a running machine so would like to gain some stamina:WEIGHT~13:

here is what set-up i use
Powertec - Workbench Leverage Gym
D1000 treadmill 20% incline , 6.5 HP peak motor
Olympic free weights dumbbells, tricep bar, e-z bar
any help would be appreciated

Look up some beginner programs on bodybuilding.com. Focus on compound movements and work your way into full intensity slowly.

thanks very much for your reply ...it seams there are alot of ignorant MoFo on this site who arnt interested in helping newbies

I like how the first piece of advice is to go to another forum. ha

IW

Haha that is pretty funny, it has deadened quite a bit around here

You aren't kidding!

speakin fo mahself its cuz i is ignernt O_o

Monday 4x8
EXERCISE Set #1 Set #2 Set #3 Set #4
Squats
Bench Press chest
Seated row back
Military Press shoulders
Barbell Curls bicep
Triceps v bar
Wrist curl dumbbell



Wednesday 5 x 5
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
squats
T row bar back
Incline Bench Press chest
Lateral Raises dumbbell shoulder
Triceps cable Extensions
Hammer Curls bicep
Leg curl hamstring
Cable wrist curl


Friday 3x12
EXERCISE Set #1 Set #2 Set #3
Squats
Push ups chest
Farmers walk forearms
Push Press shoulder
Bent Over Rows back
Skull crushers triceps
Back leg curl calf

LOL okay well maybe some of you guys can help ? i would appreciate it ..
is this ruitein suitable for me ? i was goin to run it for 16 week starting 1st December
then run a cutting phase (weights loss high rep reasonable weight plan for 8 week

Way too much/too complicated for a beginner.

If you're looking to go 3x a week (which is a good place to start) I would recommend something like this:

Workout A
Bench - 3x5
Squats - 3x5
BB or DB rows - 5x10
Hanging Leg Raises - 5xAMAP (as many as possible)

Workout B
Military Press - 3x5
Deadlift - 3x5
Pull ups - 5xAMAP
Lunges - 5x10

Week 1:
Monday: A
Wednesday B
Friday A

Week 2:
Monday B
Wednesday A
Friday B

etc etc

Your 3x5 sets are your core lifts. These are the focus of your program. For these, pick a weight that you know you can do with proper form and complete all sets and reps. Add 5lb (or even 2.5lb would be better if you can find that small of plates) to that lift each time you do it. You should start light enough that you can progress and not stall out after only a couple sessions.

The higher rep sets are accessory lifts. These should be fairly light. You aren't out to destroy yourself here but just looking to compliment your main lifts. Progressing these lifts is still good but not necessary to progress them each session.

Once you find that you are stalling out (hopefully after several sessions) and cannot progress on a certain lift then back it off by 10-20% and start over.

If you find that all your lifts are piling up and everything is starting to feel too heavy/you are really struggling to progress then I would suggest a de-load week. On a de-load week you keep the number of total reps down and you also keep the load light (<60%). This will allow your body to heal up more completely and you also maintain your "groove" because you are still going through the motions of lifting. De-loading every 4-8 weeks is a good idea for pretty much everyone. You will have to read your body to judge how often you need to deload.

ALWAYS USE GOOD FORM. If you don't know what that is then find someone who does that is willing to spend some time teaching you! This is probably the most important bit of advice here. Using bad form to get a few extra pounds out of the lift will only damage your body in the long run.

If you find you cannot recover from the Monday workout before Friday (or whatever days you choose ... doesn't really matter) then it may be time to switch programs. However, if you are a true beginner I think you should get a solid 6 months to a year of progress out of this program if combined with proper nutrition/sleep/etc. At that point feel free to come back, ask more questions, tell us about your huge progress, and we will gladly help again.

My final piece of advice .... it's not "ruteine" ... it's "routine."

IW

It has nothing to do with you.. It's because this site gets alot of people who pop in, ask one question, some of which could be answered for them by a search, then they are gone never to be heard from again. IW's routine is as good as it gets. Enjoy the site.