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Please critique my workout

Convict

New member
Newbies
Joined
Feb 23, 2011
Messages
17
I want a full body workout that I can do 3 x per week as a total beginner.

What do you think of this template? To be done Mon/Wed/Fri (with Sat and Sun off)...

I enjoy certain exercises (mostly compound lifts with curls as an additional isolation exercise).

Barbell squats 1 x 10

Deadlifts 1 x 10

Incline dbell bench press 1 x 10

Standing barbell press 1 x 10

Pull ups 1 x 10

Parallel bar dips 1 x 10

Barbell curls 1 x 10

Calf raises 1 x 10

My only real concern is volume. Do you guys think this would be too much for a natural bb'er 3 times a week?
 

brutale

New member
Registered
Joined
Sep 8, 2010
Messages
674
The choice of exercises looks good. You need to do abs as well.

I would do 2-3 sets of each, with the first set lighter to warm up the muscle, and the subsequent sets all out.

I might space the squats and dead lifts - do one near the beginning, the other near the end - to avoid getting too tired at the beginning of the workout.

On some workouts, do stiff-legged dead lifts instead of regular to work the hams.

Have a look at the sticky for Big A's Growth Principles for Beginners.

I want a full body workout that I can do 3 x per week as a total beginner.

What do you think of this template? To be done Mon/Wed/Fri (with Sat and Sun off)...

I enjoy certain exercises (mostly compound lifts with curls as an additional isolation exercise).

Barbell squats 1 x 10

Deadlifts 1 x 10

Incline dbell bench press 1 x 10

Standing barbell press 1 x 10

Pull ups 1 x 10

Parallel bar dips 1 x 10

Barbell curls 1 x 10

Calf raises 1 x 10

My only real concern is volume. Do you guys think this would be too much for a natural bb'er 3 times a week?
 

sammy555

Active member
Kilo Klub Member
Registered
Joined
Feb 9, 2011
Messages
7,751
For a total beginer i think starting strengh or stronglifts 5x5 are both very good well laid out programes. Have a google and see what you think.There give you a good strengh base of which you can go either way, powerlifting or bodybuilding
 

tkav1980

Well-known member
Kilo Klub Member
Registered
Joined
Oct 10, 2007
Messages
3,866
try this: M/W/F split
Mon:
wide grip pullups 3 sets
DEADLIFTS 3 sets
DECLINE bench press or dips 3 sets

wed:
calf raises 3 sets
leg curls 3 sets
SQUATS 3 sets

Fri:
Shoulders 3 sets
bi;s 3 sets
tris 3 sets

the only exercises you need to do are in all caps. otherwise do whatever exercises you like. make sure you use your favorite exercises that way starting out its more fun than anything. Keep a log book and try to beat your 1st set of each exercise every week with either more reps or more weight for the same reps. Thatll get you started while you do alittle research. most of all have fun with this. all the guys that have been on this board for a long time have one thing in common. We think this is fun.
 

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