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Beginners routine for strength

Posted May 02 2008 11:48pm


image:www.theage.com.au

Monday – Legs
back Squats 5 x (10 / 10 / 7 / 7 / 13)
Stiff Leg Deadlift 3 x 10

Tuesday – Back & Shoulders
Pull Ups 30 x (as many reps as it takes)

Warm up shoulders by Overhead Pressing a bar with no weight 1×10

WARNING: DO NOT LOWER THE BAR BEHIND THE NECK

(Standing) Shoulder Press 4 x (10 / 6 / 6 / 10)
Lateral Raises 3 x 10
Front Dumbbell Raises 3 x 10
Seated Reverse Flys 3 x 10

Wednesday
Recovery Exercise/Cardio 45 mins

Thursday – Chest
Warm up Shoulders using 5lb – 10lb weight
2 x 10 (Reverse Fly’s / Lateral Raise / Front Dumbbell Raise)

Warm Up for benching by using a bar with no weight
1 x 12

Incline Bench Press 5 x (7 / 7 / 6 / 1 / 20)
Dumbbell Flat Bench Press 2 x 7
Dips 3 x (10 / 7 / 5)

Friday
Recovery Exercise/Cardio 45 mins

Saturday – Back & Core
One Arm Dumbbell Row 8 x 10 – 4th set should be heaviest set. Reduce weight after 4th set.
Deadlift 4 x 6
Hanging Leg Raises 2 x 10

Sunday
OFF

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