What is the best program for beginner?

[n3mo0101]

Mon

Bench Press 3x6
Incline DB 2x12
Seated Military Press 3x8
Tricep Cable Pushdown 3x10

Wed

WG Chins 4x6
BB Row 3x8
DB Curl on incline bench 3x12
Hanging Leg Raises 3 sets to Failure

Fri

3x6 squats
1x8 deadlifts
3x10 Lying Leg Curls
5x20 seated calf raises.


Eat a lot of healthy food. 6 big meals throughout the day, spaced evenly apart. Eat a lot of green veggies. This made me blow up. Gained like 25 pounds in a year. I obviously switched my routine up, but I followed that template for a while, just switching out exercises to change things up.

 

[Kool Aid]

That three day routine doesn't look bad to me. I'd probably put my chest day in the middle, though. I like to have more time between rows and deads. People with shoulder issues may want to put legs on the middle day to give the shoulder area more rest time.

 

[gutsandblood]

do this for 18 weeks
http://www.rogerhardin.com/downloads/BigBeyondBelief-eBook.pdf