Newbie - full-body workout?
- Thread starter acg1587
- Start date
its usually hard to gain muscle and loose fat at the same time.
If you are a newbie however.. you will probobly see gains nomatter what you do. Id still advice to choose one thing, either bulk up to gain muscle (you will also gain some fat while doing this, how much depends on diet and body type) or cut down, where you loose fat and usually also some muscle mass.
If you are a newbie however.. you will probobly see gains nomatter what you do. Id still advice to choose one thing, either bulk up to gain muscle (you will also gain some fat while doing this, how much depends on diet and body type) or cut down, where you loose fat and usually also some muscle mass.
Yeah, I understand fully. Well of those 2 choices, I would choose I want to mainly burn fat for sure. If the muscle comes too, that's great
Would you be able to give me some tips about what exercises to do burn fat for full-body workout for those 3 days? I would greatly appreciate it.
Also, I've heard that circuit training adds an extra spark to burning fat and calories off. Do you recommend this for me?
Thanks again,
acg
Would you be able to give me some tips about what exercises to do burn fat for full-body workout for those 3 days? I would greatly appreciate it.
Also, I've heard that circuit training adds an extra spark to burning fat and calories off. Do you recommend this for me?
Thanks again,
acg
Swiss Ball Crunches
Back Extensions
DB Lunges
Wall Sits
Calf Raises
Bench Press
DB Shoulder Press
Lat Pulldown
DB Bent Over Row
Back Extensions
DB Lunges
Wall Sits
Calf Raises
Bench Press
DB Shoulder Press
Lat Pulldown
DB Bent Over Row
for fullbody all you need is a few compound exersices each day.
Squat,
Bench press,
Rows,
Military press.
on of the days do deadlift instead of squat.
i would recommend trying to get a hold of a fullbody routine for beginners that is pre made, since as a beginner, it could be wise not to start making your own program, since you still have alot to learn.
I dont have much links to beginner programs
but im sure someone will chime inn with links soon!
Squat,
Bench press,
Rows,
Military press.
on of the days do deadlift instead of squat.
i would recommend trying to get a hold of a fullbody routine for beginners that is pre made, since as a beginner, it could be wise not to start making your own program, since you still have alot to learn.
I dont have much links to beginner programs
but im sure someone will chime inn with links soon!This may be of some help to you! http://www.t-nation.com/readTopic.do?id=459411
You might follow something like this-
Pre:
1 - Dynamic Warmup
2 - Injury Prevention: Ext Rotation + Glute Activation
3 - Ab 1 Exercise: 2-3 sets of 10-15
Lifting:
Day1:
1.T Hang Clean: 6-8X2-3
2.L Unilateral Leg: 3-4x6-8 reps
3.U Close Grip Bench: 3-4x4-6 reps
4.Extras: Horizontal Row 4x10 + Curls 2-3x8-10
Day 2:
1.L Squat/Deadlift: work up to 5RM
2.U DB Press 3-4x8-12 reps
3.T Clean Pull 3-4x3-6 Reps
4.Extras: Vertical Row 3x8-10 + Accessory PC 4x10 (GHR/DB Swings)
Day 3:
1.Bench Var: work up to 5RM
2.power shrugs: 3x15-20 Reps
3.RDL: 4x6-8 reps
4.Extras: Horizontal Row 4x8 + Triceps or Rear Delt 2-3x10-12
Pre:
1 - Dynamic Warmup
2 - Injury Prevention: Ext Rotation + Glute Activation
3 - Ab 1 Exercise: 2-3 sets of 10-15
Lifting:
Day1:
1.T Hang Clean: 6-8X2-3
2.L Unilateral Leg: 3-4x6-8 reps
3.U Close Grip Bench: 3-4x4-6 reps
4.Extras: Horizontal Row 4x10 + Curls 2-3x8-10
Day 2:
1.L Squat/Deadlift: work up to 5RM
2.U DB Press 3-4x8-12 reps
3.T Clean Pull 3-4x3-6 Reps
4.Extras: Vertical Row 3x8-10 + Accessory PC 4x10 (GHR/DB Swings)
Day 3:
1.Bench Var: work up to 5RM
2.power shrugs: 3x15-20 Reps
3.RDL: 4x6-8 reps
4.Extras: Horizontal Row 4x8 + Triceps or Rear Delt 2-3x10-12
jaackdeth said:
One of my favorite articles.
There's tons of pre-made routines out there, though I was hesitant to try any of them initially. Any good routine will have some arrangement of compound exercises (squat, deadlift, bench, shoulder press, bent-over row, pull-ups, cleans, dips). Naturally you don't do all of these in one day. A good routine can look as simple as this:
Day A
Squat
Bench Press
Pull-up
Day B
Deadlift
Shoulder Press
Bent-over Row
Pick the set/rep of your choice (8x3, 5x5, 4x6, 3x8, etc) depending on your goals, and hammer away.
for a dynamic warmup:
You dont have to read it all, just go to the dynamic thing.
Thats a link everyone should check out BTW: its the best ive managed to find.
and about that 100 reps for bigger muscles.. youre suppose to do that along with your lifting routine, and it wont **** it up?.. i gotta take a closer look at thatone..
You dont have to read it all, just go to the dynamic thing.
Thats a link everyone should check out BTW: its the best ive managed to find.
and about that 100 reps for bigger muscles.. youre suppose to do that along with your lifting routine, and it wont **** it up?.. i gotta take a closer look at thatone..
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This is what I've been doing for the month of August. its my first real 'dedicated' full body routine. Where multiple exercises are listed on a line, I pick ONE of them.
Tuesdays – 5-6 reps
Squats
Bench press
Pull ups
Military press
Leg curls
Bicep curls
Thursdays – 8 reps
Deadlifts
Leg Press
Lat Pulldowns
Flat DB press
Lateral raises
Triceps – close grip bench, skull crusher, extensions, or press downs
Saturdays – 10-12 reps
Squats
Incline bench/db press
Pull ups
Rowing (seated cable, bent over DB, bent over BB)
Calf raises
Hammer Curls
Shrugs
Tuesdays – 5-6 reps
Squats
Bench press
Pull ups
Military press
Leg curls
Bicep curls
Thursdays – 8 reps
Deadlifts
Leg Press
Lat Pulldowns
Flat DB press
Lateral raises
Triceps – close grip bench, skull crusher, extensions, or press downs
Saturdays – 10-12 reps
Squats
Incline bench/db press
Pull ups
Rowing (seated cable, bent over DB, bent over BB)
Calf raises
Hammer Curls
Shrugs