My STRENGTH/WEIGHT TRAINING plan. Is this a good???

amandavictoria80

I finally got my strength/weight training workout plan.

I wanted to share it with you just to be sure I am on the right path. Don't want to do too much or too little.
Any suggestions, corrections, etc. would be appreciated.

I'm hoping to accomplish upper and lower body in one workout to do every other day, but I'll see how it goes.

Here it is:

(My plan is to do 3 sets of 10 reps)

-Chest/Shoulders-

*DUMBBELL BENCH PRESS
*INCLINE BENCH PRESS
*DUMBBELL FLY
*BARBELL BENCH PRESS
*BARBELL SHOULDER PRESS
*DUMBBELL FRONT LATERAL RAISE
*DUMBBELL SIDE LATERAL RAISE
*DUMBBELL MILITARY PRESS

-Biceps/Triceps-

*ALTERNATING BICEP CURLS
*HAMMER CURLS
*CONCENTRATED BICEP CURLS
*BARBELL CURLS
*TRICEP KICK BACK
*TRICEP EXTENSION
*TRICEP DIPS
*REVERSE TRICEP BENCH PRESS

-Legs-

*BARBELL SQUATS
*FRONT BARBELL SQUATS
*BARBELL SUMO SQUATS
*WALL SQUATS (ALTERNATIVE TO LEG PRESS)
*LEG EXTENSIONS
*BARBELL LUNGES
*CALF RAISES

-Back-

*DUMBBELL ROW
*BARBELL ROW
*REVERSE BARBELL ROW
*ONE ARM DUMBBELL ROW
*BARBELL DEADLIFT
*BACK EXTENSION
*DUMBBELL PULL OVER ON EXERCISE BALL
*BARBELL PULL OVER ON EXERCISE BALL
*RESISTANCE BANDS PULLING

-Abs-

*CRUNCHES
*CAPTAINS CHAIR LEG RAISES


Hopefully this is sufficient. Thanks!!!!

docktorfokse

I doubt you need that high volume and that much isolation. Just stick to an established strength routine for beginners if you're semi-new to this. Try Starting Strength or Stronglifts 5x5.

jagwab

Seems a little overkill to me.
That is A LOT for one work out.
4 exercises for one body part is way too many I think.

Maybe try New Rules of Lifting for Women?

meshashesha2012

wow that's going to take you LONG time to do each workout because of all the isolation stuff. also you're doing pretty much the same movements over and over, so you're just asking for an overuse injuries in your shoulders and hip flexors and quite possible in the knee too as you get tired (which you bound to do if you're doing 30 deadlifts and 100 squats) and start screwing up on form.

yeah the only time i've seen people do this much isolation is when they are wanting every little muscle to pop and they are at their goal weight but doing little tweaking. if you're still in weight loss mode, there's much more efficient ways to make use of your weightlifting time.

and yeah i'll just say it again, with this routine and rest time you're going to be in the gym a LONG time. easily close to 2 hours

Laces_0ut

like others have said you should start with a beginners program like starting strength, new rules...., etc...

UrbanRunner81

i think it is too much.

look at new rules, starting strength or strong lifts

DopeItUp

How many hours do you plan on being in the gym? It takes me 35-40 minutes to do just 3 exercises - for example Mondays are deadlifts, bench press and curls and I'm lucky to get out in 50 minutes including a 5 minute warmup and cooldown.

There's really no need to do so many exercises for each body part. 4 different versions of curls? At 3x10 for each? 120 reps on your biceps in one sitting? Wow. Try 3x8 or 5x5 of one exercise and you'll be fine. If you fancy doing all sorts of different versions of an exercise, spread it out. Let's say you do barbell curls on Monday. Next monday do hammer curls instead. Next monday after that do concentration curls. Do squats on Tuesday, then the next week do front squats instead, then the next week do sumo squats.

Lots of extraneous exercises in there too. If you're doing all of these compound lifts you really don't need to do ab isolation exercises. You will be working your abs all the time doing squats, deadlifts, rows, etc..

Have you actually done this routine? I'm just curious because it probably looks good on paper but I imagine trying it would be a bit of a reality check.

Dope

TheFunBun

I agree on cutting it down. If you're really stuck on getting all those lifts in you can choose 1-2 per muscle group and then select the others on your 2nd and 3rd lifting days so you have three separate workouts a week. Also be careful in how you arrange your sets since that can be the difference between success and injury.

amandavictoria80

Ok. So, I read the A Simple Beginner's Routine on bodybuilding.com and would like to start today. However, I am still a little confused.

It says to do Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts and Barbell Curls. But isn't this a little vague? It doesn't say which exercises. For example, what kind of specific bench press is best?

I realize now my routine is too much and I don't want to injure myself. How can I break it down to reflect the beginners workout? Which are the best lifts?

Thanks!

amandavictoria80

Ok. So, I read the A Simple Beginner's Routine on bodybuilding.com and would like to start today. However, I am still a little confused.

It says to do Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts and Barbell Curls. But isn't this a little vague? It doesn't say which exercises. For example, what kind of specific bench press is best?

I realize now my routine is too much and I don't want to injure myself. How can I break it down to reflect the beginners workout? Which are the best lifts?

Thanks!

meshashesha2012

Ok. So, I read the A Simple Beginner's Routine on bodybuilding.com and would like to start today. However, I am still a little confused.

It says to do Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts and Barbell Curls. But isn't this a little vague? It doesn't say which exercises. For example, what kind of specific bench press is best?

I realize now my routine is too much and I don't want to injure myself. How can I break it down to reflect the beginners workout? Which are the best lifts?

Thanks!

what do you mean it doesnt say which exercise? those are exercises in themselves.

there is no such thing as "best" or "worst". an exercise is an exercise. it all depends on your goals and your limitations.

for instance for bench presses, at the moment *I* prefer dumbbell bench press because i have an issue with my right shoulder i'm rehabbing and using dumbbells really forces me to make sure my right side isnt slacking and letting the left side do more work. same with shoulder presses i go with DB instead of BB

different variations of an exercise like bench press vs incline bench press vs decline bench press will obviously work the muscles in different ways since you're using them at different angles

to make your routine more beginner friendly you should concentrate on compound movement like squats, deadlifts, chin ups, push ups, bench presses, reverse wood chops etc since these will work multiple muscle groups at once

hesn92

That seems like an awful lot. Especially if you are going to do 3 sets of each. I am going to start stronglifts 5x5 on Monday, I think. It's only 3 exercises per workout.

hesn92

Ok. So, I read the A Simple Beginner's Routine on bodybuilding.com and would like to start today. However, I am still a little confused.

It says to do Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts and Barbell Curls. But isn't this a little vague? It doesn't say which exercises. For example, what kind of specific bench press is best?

I realize now my routine is too much and I don't want to injure myself. How can I break it down to reflect the beginners workout? Which are the best lifts?

Thanks!

You should do them all with barbells. Squats and calf raises you can do in a squat rack... bench press just.. lying down on a bench with the bar lol... I'm not sure what other kind of bench press there is. Everything else is just standing up with a barbell. Be sure to do stiff legged deadlifts and not regular ones.

Also, you only need to do warm up sets for the first three exercises (squats bench press and rows) ... I have been in that thread on bb.com quite a lot lol.

adrianfm1977

Hi in reply to this post ... i wouldnt agree with much of it sorry to say .. if your going to do any weight training
I have done a lot of reading into this as im training to be a personal fitness instructor .. any weight training that you do always work upper and lower body on different sessions if this at all possible..
also if your doing weights and your unsure if the weight is to much or not enough there is one simple rule of thumb.. work within your strength for example set your self a weight that you can just about finish 12 reps per set if you can do it easy then the weight isnt enough . if you struggle to do this and your losing form you need to lower the weight..

the main thing in any session is form.. weather its bench press or barbell dumbbell its form over weight.. also low reps = high weight .... high rep low weight..
Hope that this was of some help if you would like more info add me always ready to help
Adrian

HMVOL7409

From someone who loves to lift; that's excessive. I do 2 upper body and 2 lower body sessions over 4 days. For upper body I do 2 exercises each body part and super set one body part with another. For example, shoulder presses than bicep curls. I think of you are just starting out, trying to do all that you'll get frustrated and quit quickly.

ishtar13

if your going to do any weight training
I have done a lot of reading into this as im training to be a personal fitness instructor .. any weight training that you do always work upper and lower body on different sessions if this at all possible..
also if your doing weights and your unsure if the weight is to much or not enough there is one simple rule of thumb.. work within your strength for example set your self a weight that you can just about finish 12 reps per set if you can do it easy then the weight isnt enough . if you struggle to do this and your losing form you need to lower the weight..

And this, folks, is an example of the three crappy trainers I hired. . .


1. You can train full body every training session, if you don't train every day. You need at least a full day of rest in between sessions, but Stronglifts and Starting Strength are both based on 3-4 times a week, full body every session.

2. Rep ranges vary depending on goals. If strength is the goal, the reps in the 5-8 rep range are appropriate.

adrianfm1977

......

ishtar13

if your going to do any weight training
I have done a lot of reading into this as im training to be a personal fitness instructor .. any weight training that you do always work upper and lower body on different sessions if this at all possible..
also if your doing weights and your unsure if the weight is to much or not enough there is one simple rule of thumb.. work within your strength for example set your self a weight that you can just about finish 12 reps per set if you can do it easy then the weight isnt enough . if you struggle to do this and your losing form you need to lower the weight..

And this, folks, is an example of the three crappy trainers I hired. . .


1. You can train full body every training session, if you don't train every day. You need at least a full day of rest in between sessions, but Stronglifts and Starting Strength are both based on 3-4 times a week, full body every session.

2. Rep ranges vary depending on goals. If strength is the goal, the reps in the 5-8 rep range are appropriate.

this also goes to show how some that wont even put a picture of them self on a profile and who yes maybe partly right still dont understand things to the fullest its people with this attitude that make MFP A bad place .. oh sorry i know jack dont i

It's hard for me to pay attention to someone online who can't write a coherent sentence, but I take it that you're not familiar with pure strength programs like Starting Strength and Stronglifts.

If you don't want to take it from me, take it from Tom Venuto a thttp://www.getbig.com/boards/index.php?topic=278909.0;wap2 :

"In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system – the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.

When you train with medium reps (6-12) the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. You get bigger and stronger in this rep range, but your strength gains are not maximal. This explains why some bodybuilders look stronger than they are (and why they are often the brunt of jokes made by powerlifters and weight lifters; i.e. “big, weak, slow, useless muscles”, ha ha).

When you train with higher reps (13-20+), the adaptations are mostly metabolic and cellular. This rep range produces local muscular endurance, a small degree of hypertrophy in certain cellular components such as the mitochondria and the capillaries, and very little strength."

Get that?

5-6 reps for pure strength.
6-12 reps for strength and size, BUT you're compromising strength for that size gain.
13+ reps for endurance

It's slightly different from what I said, but not a lot.

She's a woman.

Women generally don't want size gains, in fact I can't count how many have come on here saying, "I don't want to bulk up."

Reps depend on your goal.

Now, on full body vs. split:

Yes, you need to rest after lifting, to give muscles time to repair. That does NOT mean you have to do split routines. If the only days you can get to the gym are consecutive days, then sure, split. But if you can do every other day, there's no need to. I don't know why that's even an argument.

adrianfm1977

As you say you know best .. and I'm some one who i stupid. I will leave it there .. I forget that there is over a million plus sites that have a million and one different ways to work out .. but your site is the be all and end all and you know best .. thanks for that i will delete my post as now i see everyone will come to you and do as you say ..

ishtar13

As you say you know best .. and I'm some one who i stupid. I will leave it there .. I forget that there is over a million plus sites that have a million and one different ways to work out .. but your site is the be all and end all and you know best .. thanks for that i will delete my post as now i see everyone will come to you and do as you say ..

My site?

I don't have a site. I was quoting a bodybuilder.

adrianfm1977

yes i know you was but as you was saying and yes quoting from that site its your site you use
I use a number of sites and yes they all state different things .. Dean ash. Neale cranwell And a lot of others say different things but i dont quote what they say i take from all of them .. and using the method I have been using has changed my body in 7 weeks from fat to a more leaner physique ... using the out line that suggested .. I have also got 4 others doing the same work out and so far all are changing for the better .. with visible 6 packs and toned muscle nothing over the top.. ....

meshashesha2012

if your going to do any weight training
I have done a lot of reading into this as im training to be a personal fitness instructor .. any weight training that you do always work upper and lower body on different sessions if this at all possible..
also if your doing weights and your unsure if the weight is to much or not enough there is one simple rule of thumb.. work within your strength for example set your self a weight that you can just about finish 12 reps per set if you can do it easy then the weight isnt enough . if you struggle to do this and your losing form you need to lower the weight..

And this, folks, is an example of the three crappy trainers I hired. . .


1. You can train full body every training session, if you don't train every day. You need at least a full day of rest in between sessions, but Stronglifts and Starting Strength are both based on 3-4 times a week, full body every session.

2. Rep ranges vary depending on goals. If strength is the goal, the reps in the 5-8 rep range are appropriate.

i dont agree with you sayng he's an example of a crappy trainer. the advice on the weights to use is pretty good. all the crappy trainers i know would have immediately told her to go with the light weight she can lift for 15-20 reps because anything else would make her bulky :laugh:

as far as separating it out, maybe he meant if she wanted to do those 5011 exercises. if she were really wanting to work on isolation exercises like that then splitting it up would make sense. that way she'd only be spending 1.5 hours in the weight room instead of 3 :laugh:

adrianfm1977

if your going to do any weight training
I have done a lot of reading into this as im training to be a personal fitness instructor .. any weight training that you do always work upper and lower body on different sessions if this at all possible..
also if your doing weights and your unsure if the weight is to much or not enough there is one simple rule of thumb.. work within your strength for example set your self a weight that you can just about finish 12 reps per set if you can do it easy then the weight isnt enough . if you struggle to do this and your losing form you need to lower the weight..

And this, folks, is an example of the three crappy trainers I hired. . .


1. You can train full body every training session, if you don't train every day. You need at least a full day of rest in between sessions, but Stronglifts and Starting Strength are both based on 3-4 times a week, full body every session.

2. Rep ranges vary depending on goals. If strength is the goal, the reps in the 5-8 rep range are appropriate.

i dont agree with you sayng he's an example of a crappy trainer. the advice on the weights to use is pretty good. all the crappy trainers i know would have immediately told her to go with the light weight she can lift for 15-20 reps because anything else would make her bulky :laugh:

as far as separating it out, maybe he meant if she wanted to do those 5011 exercises. if she were really wanting to work on isolation exercises like that then splitting it up would make sense. that way she'd only be spending 1.5 hours in the weight room instead of 3 :laugh:

thank you
you took the words out of my mouth and put it in better terms . very grateful
I was only saying what I had been learning from some of the best trainers .. who work for la muscle and bam body and fitness.. and many others .also on my fitness and personal training course.
ok my wording could have been better.

synchronicityii

fitnessman197 wrote:

"yes i know you was but as you was saying and yes quoting from that site its your site you use
I use a number of sites and yes they all state different things .. Dean ash. Neale cranwell And a lot of others say different things but i dont quote what they say i take from all of them .. and using the method I have been using has changed my body in 7 weeks from fat to a more leaner physique ... using the out line that suggested .. I have also got 4 others doing the same work out and so far all are changing for the better .. with visible 6 packs and toned muscle nothing over the top.. .... "

If you're a novice (and if you're starting off "fat" then you likely are) almost ANY workout routine will have you showing considerable improvement in the first 7 weeks. Heck, it's pretty hard to mess up a strength training routine in the first 7 weeks.

Beyond that, there are multiple sources with peer-reviewed published articles and/or very high level coaching credentials who will inform you that working different amounts of reps are useful for differing goals (as ishtar13 has noted), that you most certainly can work upper and lower body in the same session but the main issue is allowing for sufficient recovery (you don't get stronger from lifting weights, you get stronger from RECOVERING FROM lifting weights) which is why you shouldn't lift two days in a row, at least, certainly not as a novice, where you are inducing stress at every workout.

That's pretty basic, and I can give some sources for that. If you have other sources to support you, you could let us know what they are, what their credentials are, and why they are saying what they are saying.

vfnmoody

Ok. So, I read the A Simple Beginner's Routine on bodybuilding.com and would like to start today. However, I am still a little confused.

It says to do Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts and Barbell Curls. But isn't this a little vague? It doesn't say which exercises. For example, what kind of specific bench press is best?

I realize now my routine is too much and I don't want to injure myself. How can I break it down to reflect the beginners workout? Which are the best lifts?

Thanks!

If you plan to get the most out of your work out time you probably are looking to start with strength gains.
You probably want to keep your work out to about an hour long for energy and concentration reasons.
if working out every second day
workout A.... squats, flat bench press, bent over rows(with over hand grip).
workout B.....squats, Overhead Barbell Presses, Stiff-Legged Dead-lifts
keep rep in the range ishtar13 suggested......5 for strength,10 for size.
probably in the 4 to 5 set range would be good for a start.
Start with a weight where you can do all the reps in all 5 sets and insure your form is good for the first few work outs.

adrianfm1977

..............................

ishtar13

I dont need to support what i have put .. with a source. I find information in all types of places from fitness videos the internet and other male and female body builders . that work for top fitness companies..
I agree with your quotes that recovery is most important . .. in a lot of my paperwork its written that if you can where possible work upper and lower On different days do so .. then the muscle has better chance of recovery.. thats why I put what I put.. ok this isnt for everyone and yes you can do it. but my personal experience and training suggest to try working on different days ..

Just one thing here: if you are going to be a trainer, know that thinking your way is the One True Way for everyone will lose you clients.

What works for you as a relatively healthy man in your 30s may not work for an insulin-resistant woman in perimenopause, for example. And it's likely that you'll have people in the latter category looking for help.

You need to assess the CLIENT'S goals, not what you think they want.

The reason I fired my last trainer was that I kept telling him I wanted to train for strength, and he kept pushing isolation machines with high reps and cardio because he thought I needed to lose weight. Certain medications that I take make losing weight difficult and I told him in the beginning that weight loss was not my primary goal. Didn't stop him from pushing a one-size-fits-all plan. So, he got fired and I did research about my goals. Now I'm getting stronger.

Also, being able to communicate is an essential skill for someone who makes a living selling himself (and that's what trainers do). Sloppy writing and grammar could hurt your future business.

You may want to read some of ninerbuff's posts here. He's been a trainer for a long time and trains a variety of people. He also writes damn well and backs up his posts with research. Crisanderson is another good one to read.

synchronicityii

I dont need to support what i have put .. with a source. I find information in all types of places from fitness videos the internet and other male and female body builders . that work for top fitness companies..
I agree with your quotes that recovery is most important . .. in a lot of my paperwork its written that if you can where possible work upper and lower On different days do so .. then the muscle has better chance of recovery.. thats why I put what I put.. ok this isnt for everyone and yes you can do it. but my personal experience and training suggest to try working on different days ..

Well, right there, you do realize that there's a difference between the type of training done by bodybuilders vs. that done by powerlifters vs. that done by weightlifters doing olympic style lifts, correct? Granted, at the novice level (and hey, I'm a novice as well) almost anything is better than sitting in front of the computer eating Garlic Bagel Crisps, but at some point it's good to determine exactly what one's goals are.

For bodybuilding, where the goal is to build "big muscles" but not necessarily increase strength, one would want to do set with greater reps than in strength training. In addition, bodybuilders tend to think of individual muscles rather than the body as a whole integrated system, hence for an advanced bodybuilder a "split routine" makes some sense. But for a novice just trying to gain more strength (which really should be the goal of any novice to weight training), that may be a suboptimal choice.

And given the plethora of sources on the internet, many of which are less than reliable, it's good to be able to say at least in general where your info is coming from.

adrianfm1977

http://www.deanash.co.uk
http://bambody.com
http://www.bodybuilding.com/fun/workout.htm
this is also the course i have just started http://www.eifitness.com
Im new to this so there is a lot to learn and with people like the ones I have encountered.. in the last 2 hours or so .. i would think twice about who i would add as friends on here and who i would train in the future...... lastly i have one thing to say this is a fitness site not an English exam .. get over it!!! not going to post after this
blocked and reported

synchronicityii

http://www.deanash.co.uk
http://bambody.com
http://www.bodybuilding.com/fun/workout.htm
this is also the course i have just started http://www.eifitness.com
Im new to this so there is a lot to learn and with people like the ones I have encountered.. in the last 2 hours or so .. i would think twice about who i would add as friends on here and who i would train in the future...... lastly i have one thing to say this is a fitness site not an English exam .. get over it!!! not going to post after this

Our hearts bleed for the loss.

wild_wild_life

Hey OP,

Check out this site

http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

This is what I do. Would be interested in anyone's feedback on it too. This is actually a really nice site with lots of info and different suggested routines depending on your goals, available time, etc.