This routine is ideal for the beginner and is based on the push pull system.
All pushing movements on Monday, Wednesday breaks the upper body by training legs and pulling movements on Friday.

Monday; Chest, shoulders, Triceps.
Inline bench press  4 sets. Reps 15, 12, 10, 8
Flat dumbell press 3 sets, 12, 10, 8.              
Cable crossovers 3 sets            

Shoulder press 4 sets
Dumbell side laterals 3 sets

Tricep push downs 3 sets
EZ bar extension 3 sets


WEDNESDAY, Legs
Thigh extension 3 sets.
Squat 4 sets
Hamstring curl 3 sets
Calf raises 3 sets


FRIDAY, Back, Traps, Biceps
Pull downs to front or Chins if you can do them 3 sets to failure
Cable row 3 sets. 12, 10, 8.
Dumbell row As above

Bent over dumbell lateral 3 sets
Dumbell shrugs 3 sets

Concentration curls 3 sets
Standing barbell curls 3 sets


I would follow this program for 4 weeks and then add another exercise and try to increase intensity.
Dont use stupid weights trying to impress your mates, you aint at school and it aint a competition so train wisely!!
If your not sure on something then ask the gym instructor or someone advanced in the gym, dont be shy... everyone has to start somewhere, ive been there myself.
REMEMBER, you never stop learning in this game!
For some its a game... for others its a job!!

Hope this has helped some of you young bucks new to the iron game, take care!  

hey
thanks this helped alot!
i think this should be sticked to the top otherwise alot of people will keep on asking the same questions!

Glad to be of help, anytime!  

Hi,

This seems to be quite a good training routine for beginners like myself, I will try it out and hopefully it will do some good for me.

p.s do you have sat / sun off and start again on monday. How long do i spend each training session.

Thanks

Wrighty D

Yes thats right, you only train on mon, wed, friday.
Its so easy to sneak a bit of training in on your off days but what you have to remember is this, on the days that you dont train, these are the days that you will grow as this is your resting period, VERY important!!!
When Monday comes you will be feeling fresh and raring to go!
As long as your diet is spot on youre body has no choice but to grow becouse are force feeding it into new growth.

Thanks for this advice i will keep you posted on how its going.


Wrighty D

Training sessions should be a minimum of 40 mins to a max of 60mins, based on that program!
Anymore than 60 mins then you must be gassin too much about whats on telly or something!  

Ha Ha,

Thanks alot.

Wrighty D

hey  thanx for putting this up i hope it helps i think it will it looks like a great work out.

Thankyou, glad to be of some help armyman!  

hi this sounds good and mite try it but i dont know wat all of the exercises are....any help?

Quoted from scotty dogg

hi this sounds good and mite try it but i dont know wat all of the exercises are....any help?

There is so much info on the web, you can google the exercise name and you will get loads of results.

but worth checking out is http://www.exrx.net/Lists/Directory.html there is a muscle  and exercise list with small video clips and info

also a muscle map here - which tells you muscle names and exercise info http://www.exrx.net/Lists/MMale.html

also http://www.bodybuilding.com is worth a look for more instructional videos

hope this helps

Quoted from scotty dogg

hi this sounds good and mite try it but i dont know wat all of the exercises are....any help?

Hello New here,and funnily enough that was gonna be my first question!!  

Been training for almost 2 weeks now,i go with my Mate who has been Bodybuilding for 4 years now and has got a excelent physique!!...one day!!  

My first week was a full 5 days training,which i enjoyed but suffered a bit, cos the following week[this week] i could'nt shift half the weight i was doing on the previous week!! I have had problems with the area around my Triceps and upper forearm,the problem being a very bad ache almost painful....now the pain has gone a large purple/yellow bruise has come out on both arms[length of inner arms].....this i am putting down to too much training!!...as you may have guessed!  

I am now going to stick to what you have suggested for beginners!!

By the way, a most excellent site!!
In the words of Bill & Ted...."Party on Dudes!"

Hey guys, i've been finding that i'm left a little baffled when doing a chest session due to the number of different exercises to choose from - incline, flat and decline bench press, dumbell press and flys, as well as cable cross-overs and dips to finish is way too many exercises to fit in to an hours session...what are the most important exercises to take from the list, and in what order?

Also, i'm finding that no matter how wide a grip i take on the bar when benching my triceps are tiring out long before my chest is starting to burn, and as a result i'm not feeling the pump i get when doing my arms, legs, back and shoulder sessions...

Any advice you could give would be really helpful...

Quoted from eagernovice

Hey guys, i've been finding that i'm left a little baffled when doing a chest session due to the number of different exercises to choose from - incline, flat and decline bench press, dumbell press and flys, as well as cable cross-overs and dips to finish is way too many exercises to fit in to an hours session...what are the most important exercises to take from the list, and in what order?

Also, i'm finding that no matter how wide a grip i take on the bar when benching my triceps are tiring out long before my chest is starting to burn, and as a result i'm not feeling the pump i get when doing my arms, legs, back and shoulder sessions...

Any advice you could give would be really helpful...

Keep things simple!

When training chest make sure you pick 3-4 exercises... thats it!
Dont bench, it seems like it aint for you hence the stress on your triceps. I cant see you perform it and the movement could be incorrect? If you cant feel it... dont do it, move on to something else. Thats exactly what i do and it makes sense.

Example 1;
Incline barbell press
Flat dumbell or machine press
Slight incline flyes
Dips

Example 2;
Cable crossovers
Incline dumbell press
Flat machine press
Decline dumbell flyes

Following the second routine i can guarantee that your chest will be full of blood, even more so if was able to show you but this will have to do im afraid.
Alternate the above routines every other week for better results.

Hope this has helped  

Spot on keiko, cheers, and will let you know how it goes...

Will give this a go

Thanks

Hey guys.....new to the forum....

A quick question...would this routine work just as well for women as for men.....sounds like a cool workout..

Thanx..

yup this should be fine for both sexes  

Thanx........

Quoted from bigkeiko

As long as your diet is spot on youre body has no choice but to grow becouse are force feeding it into new growth.

what do u mean by this statement? can u explain below thank u

isn't it self explanitary?
if your putting in more calories than your body requires it will grow.
and the same if your not eating enough calories you will lose weight.

hi just going start this routine,do u just do pick 3-4 of each exercise on each day or do u just do what is listed for each day?

follow whats listed

Thanks alot,feel like im at school again asking silly questins lol