I like to split this one up as: Chest/Back, Shoulders/Arms and Legs. So the set up will be similar to a push/pull/leg routine. If you can’t do chin ups or pull ups do lat pulldowns. If you can’t do barbell or dumbbell rows do seated cable rows. Examples Chest/Back: Bench 3 x 8-12 Incline DB
The upper/lower split is another good split and its straightforward. Upper is your upper body focus and lower is your lower body focus. Example Routine Upper body (Strength-focus) Bench Press 3×5 Seated DB Press 3 x 8-12 Barbell Row 3 x 5 Weighted Chinup 3 x 5 EZ Bar Curls 3 x 8-12 Upper body
PPL or Push/Pull/Legs Routine. Is simple push days you work all the push muscles ie chest, triceps and shoulders. Pull days are back and biceps — the “pulling” muscles. Leg days are simple you work the legs. Examples 3 Day/Week Note: this is not an optimal routine but may function well enough for a novice.
1. 6 miles/300 push ups For 6 rounds: Run 1 mile Do 50 push ups 2. 100 Burpees for Time 3. 150 Push ups With 50 lbs For 15 Rounds: 10 Push ups with 50 lbs Rest 45s For more a challenge do it in <15 rounds. 4. The Murph Run 1 Mile 100 Pull
I wholeheartedly recommend the Greyskull LP for novice lifters. Shown here is the older edition; the 3rd edition is out now I recommend it but the 2nd edition is good too. The base program has the bench, squat, deadlift and overhead press(the press). The rep scheme for that is 2 sets of 5 and one
I noticed when everyone discusses or brings up the topic of a weight lifting routine particularly for novices it boils down to the same few items of business. 1. Focus on barbell compound movements Everyone knows what these are: bench press, squat, deadlift, row and overhead press. And also some programs include the weighted chin
The first iteration of my blog was a bodybuilding site with different discussions on routines and supplements and such. Later I decided I wanted to do something a little bit different. And now I sort of figured out how to do what I want to do with it. So I’ll be starting it again in