5 day split for sort of beginner

N

noodle307

0
Hey guys
i got a 5 day split here, that I wanted to get some feedback on. I HAVENT DONE THIS SPLIT YET, im only considering it at this point, i wanted to get a second or third...many opinions. But before you look at it, i realize there are no squats, deadlifts, really heavy things like that, so you can just leave those out for now, because i dont consider myself ready, so please just leave out those in your comments. So go ahead and check it.


Monday Quads/abs

Leg press (3 sets)
Dumbell lunge (3 sets)
Leg extension (2 sets)
Side Bends (3 sets)
Crunch with wieght (2 sets of 60)

Tuesday Chest/shoulders

Bench press (4 sets)
Dips (3 sets)
Dumbell press (2 sets)
Seated Arnold dumbell press (3 sets)
Side laterals (2 sets)
Flys (2 Sets)

Wednesday Back

Lat Pulldowns (3 sets)
Lying Cambered Barbell Row (3 sets)
Dumbell rows (2 sets)
Shrugs (3 sets)

Thursday Triceps/biceps

Dumbell overhead extensions (3 sets)
Barbell curls (3 sets)
Alternate dumbell curls (2 sets)
Hammer curls (2 sets)

Friday Hamstrings/calves

Leg curls (3 sets)
Ankle Circles (3 sets)
Standing calf raises (3 sets)
Dumbell Lunges (3 sets)

Im thinking for reps, maybe 8? or so. Just let me know what you think

Again, leave out squats and deadlifts, im well aware of them and such, but im only beginning to get into lifting seriously, but I have been lifting for a year or so. Alright thanks
 
I dont even need to look at the program to say no.
If your a begginer your body wont be able to cope with just 2 days rest a week.

You should look into training a full body workout for 3 days a week for a good few months.
 
Yes...I read your I'm not ready for deadlifts and squats but unless you just have a physically handicapping situation then forget all about hamstring curls and leg extensions and etc etc.

Here is your program revamped.

M-
Squat
bench
row variation
db ext rotations:2X10-15


W-
deadlift
military press
row variation
rear delt flyes:2X10-15

F-
db incline press
front squat
RDL
1 bicep movement:2X12-16
1 tricep movement:2X12-16

Week 1/2-3X12 each movement
Week 3/4-4X10 each movement
Week 5/6-5X8 each movement
Week 7/8-4X6 each movement
 
manofkent said:
I dont even need to look at the program to say no.
If your a begginer your body wont be able to cope with just 2 days rest a week.

You should look into training a full body workout for 3 days a week for a good few months.
Click to expand...

agreed!

First of all, the advancement of weight training goes like this:

Noobs: Full body workouts.

Superior Class: 2 day split workouts

Elite Class: 3 day split workouts

super duper professional sports player class: 4 day split workouts


There isn't even a 5 day split workout. Just plain ridiculous, because you would be working out basically one part of ur body once a week,w hich means it would never make gains. The best to follow is 2 or 3 day split workouts because you get to workout the same muscle group 2x a week.

On top of that, you aren't doing the necessary compound exercises, only auxilary + isolated exercises such as leg extensions. You should be doing SQUATS, deadlifts, benchpresses, rows, etc etc.

Compound exercises first, isolated at end.
 
Yeah, work with the Full-body workouts 3 days a week. First off, your body wont be able to handle that much at once for a beginner, and your muscles would only be worked once a week which is not enough for muscle growth. Just restating what these guys said here, some words of the wise.
 
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