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A 4-5 Week Workout Schedule [Beg-Int]

Jubalee0400 Posts: 7 Joined: 2008/06/22	2008/09/13, 09:46 PM I came up with a schedule that also works out your body within the week. This is for strength training, and recommended for beginner to advance. Bodybuilders say that to workout you need to be working hard every single day. This is not the case at all. Here is a fully developed schedule that you can follow to achieve results. Note that between each set of reps, you should take a 30 seconds - 1 minute rest. Get yourself pumped with some music. I personally like www.fitmusic.com and www.fitpod.com. Also BE SURE TO STOCK UP ON WATER!! Monday chest: Barbell Incline Bench Presses 20 chest: Barbell Incline Bench Presses 15 chest: Barbell Incline Bench Presses 12 chest: Barbell Incline Bench Presses 10 chest: Barbell Flat Bench Presses 16 chest: Barbell Flat Bench Presses 14 chest: Barbell Flat Bench Presses 12 chest: Barbell Flat Bench Presses 10 abs: Twisting Crunches 15 abs: Twisting Crunches 15 abs: Twisting Crunches 15 abs: Hanging Leg Raises 15 abs: Hanging Leg Raises 15 abs: Hanging Leg Raises 15 abs: Seated Twists 15 abs: Seated Twists 15 abs: Seated Twists 15 Tuesday legs: Lunges 20 legs: Lunges 16 legs: Lunges 15 legs: Lunges 14 legs: Straight Leg Deadlift 20 legs: Straight Leg Deadlift 16 legs: Straight Leg Deadlift 14 legs: Straight Leg Deadlift 12 calves: Reverse Calf Raises 20 calves: Reverse Calf Raises 20 calves: Reverse Calf Raises 15 calves: Reverse Calf Raises 15 Wednesday Thursday shoulders: Front Dumbell Raises 20 shoulders: Front Dumbell Raises 12 shoulders: Front Dumbell Raises 11 shoulders: Front Dumbell Raises 10 shoulders: Standing Lateral Raises 20 shoulders: Standing Lateral Raises 16 shoulders: Standing Lateral Raises 15 shoulders: Standing Lateral Raises 14 back: Close Grip Chins 20 back: Close Grip Chins 15 back: Close Grip Chins 12 back: Close Grip Chins 10 back: One Arm Dumbbell Rows 20 back: One Arm Dumbbell Rows 15 back: One Arm Dumbbell Rows 12 back: One Arm Dumbbell Rows 10 calves: Seated Calf Raises 20 calves: Seated Calf Raises 20 calves: Seated Calf Raises 15 calves: Seated Calf Raises 15 Friday Biceps: Seated Dumbell Curls 15 Biceps: Seated Dumbell Curls 12 Biceps: Seated Dumbell Curls 11 Biceps: Seated Dumbell Curls 10 Biceps: Reverse Barbell Curls 15 Biceps: Reverse Barbell Curls 12 Biceps: Reverse Barbell Curls 11 Biceps: Reverse Barbell Curls 10 Triceps: Lying Triceps Extensions 20 Triceps: Lying Triceps Extensions 16 Triceps: Lying Triceps Extensions 15 Triceps: Lying Triceps Extensions 12 Triceps: Dips Behind the Back 20 Triceps: Dips Behind the Back 14 Triceps: Dips Behind the Back 12 Triceps: Dips Behind the Back 10 abs: Crunches 15 abs: Crunches 15 abs: Crunches 15 abs: Hanging Leg Raises 15 abs: Hanging Leg Raises 15 abs: Hanging Leg Raises 15 abs: Seated Twists 15 abs: Seated Twists 15 abs: Seated Twists 15 Saturday Sunday -------------- A wasted day is one without laughter ~ e.e cummings.
ts5hnfw8vz Posts: 1 Joined: 2008/09/14	2008/09/14, 03:55 AM out your body within the week. This is for strength training, and recommended for beginner to advance. Bodybuilders say that to workout you need to be working hard every single day. This is not the case at all. Here is a fully developed schedule that you can follow to achieve results. Note that between each set of reps, you should take a 30 seconds - 1 minute rest. Get yourself pumped with some music. I personally like www.fitmusic.com and www.fitpod.com. Also BE SURE TO STOCK UP ON WATER!! Monday chest: Barbell Incline Bench Presses 20 chest: Barbell Incline Bench Presses 15 chest: Barbell Incline Bench Presses 12 chest: Barbell Incline Bench Presses 10 chest: Barbell Flat Bench Presses 16 chest: Barbell Flat Bench Presses 14 chest: Barbell Flat Bench Presses 12 chest: Barbell Flat Bench Presses 10 abs: Twisting Crunches 15 abs: Twisting Crunches 15 abs: Twisting Crunches 15 abs: Hanging Leg Raises 15 abs: Hanging Leg Raises 15 abs: Hanging Leg Raises 15 abs: Seated Twists 15 abs: Seated Twists 15 abs: Seated Twists 15 Tuesday legs: Lunges 20 legs: Lunges 16 legs: Lunges 15 legs: Lunges 14 legs: Straight Leg Deadlift 20 legs: Straight Leg Deadlift 16 legs: Straight Leg Deadlift 14 legs: Straight Leg Deadlift 12 calves: Reverse Calf Raises 20 calves: Reverse Calf Raises 20 calves: Reverse Calf Raises 15 calves: Reverse Calf Raises 15 Wednesday Thursday shoulders: Front Dumbell Raises 20 shoulders: Front Dumbell Raises 12 shoulders: Front Dumbell Raises 11 shoulders: Front Dumbell Raises 10 shoulders: Standing Lateral Raises 20 shoulders: Standing Lateral Raises 16 shoulders: Standing Lateral Raises 15 shoulders: Standing Lateral Raises 14 back: Close Grip Chins 20 back: Close Grip Chins 15 back: Close Grip Chins 12 back: Close Grip Chins 10 back: One Arm Dumbbell Rows 20 back: One Arm Dumbbell Rows 15 back: One Arm Dumbbell Rows 12 back: One Arm Dumbbell Rows 10 calves: Seated Calf Raises 20 calves: Seated Calf Raises 20 calves: Seated Calf Raises 15 calves: Seated Calf Raises 15 Friday Biceps: Seated Dumbell Curls 15 Biceps: Seated Dumbell Curls 12 Biceps: Seated Dumbell Curls 11 Biceps: Seated Dumbell Curls 10 Biceps: Reverse Barbell Curls 15 Biceps: Reverse Barbell Curls 12 Biceps: Reverse Barbell Curls 11 Biceps: Reverse Barbell Curls 10 Triceps: Lying Triceps Extensions 20 Triceps: Lying Triceps Extensions 16 Triceps: Lying Triceps Extensions 15 Triceps: Lying Triceps Extensions 12 Triceps: Dips Behind the Back 20 Triceps: Dips Behind the Back 14 Triceps: Dips Behind the Back 12 Triceps: Dips Behind the Back 10 abs: Crunches 15 abs: Crunches 15 abs: Crunches 15 abs: Hanging Leg Raises 15 abs: Hanging Leg Raises 15 abs: Hanging Leg Raises 15 abs: Seated Twists 15 abs: Seated Twists 15 abs: Seated Twists 15 Saturday Sunday -------------- A wasted day is one without laughter ~ e.e cummings. Sep 13, 2008 - 21:46:42 options: View Profile - send Instant Message - REPLY with Quote Want Personalized Images with your Posted Messages?.. UPLOAD your Showcase Images - CLICK HERE to get started! Include my signature
Jubalee0400 Posts: 7 Joined: 2008/06/22	2008/09/14, 09:11 AM Uhm, what is this? -------------- A wasted day is one without laughter ~ e.e cummings.
	2008/09/14, 03:20 PM dude that's a terrible routine....not sure where you came with the idea that you had the ability to create a routine...much less one that's geared for beginners to advanced...your routine is so bad in so many ways that it's almost funny... read for a basic strength routine like bill starr's 5x5 version... http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm A ton of other basic 5x5 versions are vastly superior to yours...as are powerlifting push/pull/squat routines ...20 rep squat routines, smolov, sheiko...are all night and day to what you proposed... time to head out and buy yourself some reading material like starting strengt/practical programming by mark ripptoe, supertraining, etc..head over to tnation.com and read their old articles by the top strength and conditioning coaches...elitefts.com, rosstraining.com, etc...
Jubalee0400 Posts: 7 Joined: 2008/06/22	2008/09/14, 04:07 PM Any suggestions on how it can be improved. without the attitude. lol -------------- A wasted day is one without laughter ~ e.e cummings.
	2008/09/14, 04:42 PM I just dont understand where that workout came from and how it can be for beg to adv? Yes. Switch to a proven program. You are obviously a beginner and dont have the experience to make your own program. I posted the link of a proven program for beginners/int lifters for strength and size gains. There are plenty other variations which you can find on tnation.com and other places.
Jubalee0400 Posts: 7 Joined: 2008/06/22	2008/09/14, 05:24 PM Well ima beginner and thas why im here. lol, but mkay. ill just look around the links. thanx -------------- A wasted day is one without laughter ~ e.e cummings.
	2008/09/14, 05:49 PM The way you formed your initial post looked more like you were giving out advice than asking for help.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/09/15, 06:31 PM To Menace's point, your program tend to isolate on a lot of isolation work where in fact most beginners would benefit from a full body workout focused on compound exercises. Rather than have an "arms" day, and a "leg" day, why not do 3 days a week and focus on squats, lunges, bench press, overhead press, rows, etc. As Menace suggested, Bill Starr's 5x5 or Rippetoes would do you well.