What workout to advise

R

R.Lewis

1
I was thinking that we should have a template workout program for everyone that asks for a workout.

It will have to be flexable so we need instructions on how to change it for people that go to the gym at diffrent times.

When we all agree on the perfect begginer/medium workout we can post it and make its sticky ni the weight training forum.

This way noobies will have a refference rather than getting workouts from other noobies.
 
you can work your whole body well with 5 exercises.

Bench press
Chin up
Dead lift, clean and press
Squats
leg raises

if you do 2-4 workouts a week and have no time the best thing would be to do this

Workout 1

3x10 dumbbell bench press, flat
3x5 barbell bench press, incline

3x10 chin ups close grip
3x5 chins wide grip


Workout 2

5x4 Deadlift, clean and press
5x4 Deadlift
3x5 back Squats
2x10 Front squats

This is probably the best way to gain mass evenly

If you have more time You may like to add these

Workout 1 –
3x10 cable flyes, or dumbbell flyes.
Abs and oblique work

Workout 2-
Military press
Bent over rows


However if you still want to work your arms, you may wan to have 3 workouts.

Workout 1 – Chest, lats, abs and obliques
Workout 2 – traps, shoulders, lower back
Workout 3 – Legs and arms

Because you’ll be working your lower back in workout 2 and 3 you may like to have an extra days rest between workouts.

Note to PT's - I think this is a great workout system however I am unsure on wether its a good idea to have squats the workout after deads.
 
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