Please rate this beginners workout - JP Fitness Forums

johnnie2130 · 08-02-2005, 08:34 PM

How does this look for a beginners workout schedule? I tried to base it off of Chad Waterbury's article that was given to me in another thread. I'm new aqt tis, so please give any suggestions or changes you have. I think HITT should be done on one of the off days.

DAY 1
Squat - quads
Deadlift - lower back
Bench press - chest
Pulldown - back
Lying dumbbell tricep extension - triceps
Seated calf raises - calves

Day 2
Squat
Pulldown
Bench press
Standing or seated military press w/ dumbbell
Leg curls
Barbell curls

DAY 3
Squat
Deadlift
Bench press
Pulldown
Dumbell raises - front, side or rear
Lying dumbbell tricep extension

Darkmind · 08-02-2005, 08:45 PM

Which one of his articles did you base it on?

How much of a beginner are you?

johnnie2130 · 08-02-2005, 10:48 PM

I'm an amatuer who is trying to learn about lifting and doing it the way to get maximum bebefit from it. I hope my lack of knowledge won't be held against me here.

I tried to base my workout schedule I posted earlier on this article.
Article

Dr. Casey · 08-02-2005, 10:52 PM

Looks really good to me. I started off just by doing pushups, situps, benchpressing, and running.

Darkmind · 08-02-2005, 10:57 PM

Yeah, looks fine. Go for it. Just make sure you have correct form. You'll see more results if you keep with the form.

Lost Dog · 08-03-2005, 02:32 AM

Waterbury's TBT is pretty complicated for someone who's new to lifting. I've been lifting for two years and I'm still not comfortable making my own routines (which you have to still do with TBT).

If you like Chad Waterbury's stuff, here's one that spells out what to do a bit more clearly. Even has a routine at the end.

BBB

If you want more "full body," I'm sure someone here will point you in the right direction. Most full body routines don't involve as much ongoing and frequent change as TBT does.

By the way, what are your goals and what programs have you done already?

Darkmind · 08-03-2005, 03:45 AM

You can also try just doing a simple routine 3 times a week.. like this.. with a set/rep range of 3x8-10. After about 4 weeks change the set/rep range to 4x6-8

Mon-Wed-Fri
Barbell Bench Press
Barbell Bent-Over Row
Dumbbell Military Press
Wide-grip Pullup
Squat
Calf-raises
Barbell Good Mornings/Straight-Back Stiff Legged Deadlift/Barbell Deadlift (switch exercises between Mon, Wed, Fri).

Either that or try Homegrown Muscle

I'd actually recommend HGM than my own made up routine (since I'm not too much of an expert, just common sense guy). You can use Waterbury's method instead of HGM if you want. Just offering different options.

johnnie2130 · 08-03-2005, 10:05 AM

Thanks for the info guys. That's why I signed up here to get good advice and corrections if you see something I post that you disagree with. I appreciate the help. As I said in my first post here, I'm trying to help my girlfriend with a workout regimen. She works a lot and I have more time to do this. As for me, I have to workout in a different way. I sufferent a spinal cord injury in 1983 and it left me paralyzed from the chest down. I can only do upper body and even then, some of my muscles are very, very weak (triceps). That's a direct result from the injury. I'll re-post my intial message that I posted here:
Hi, This is my first post here. I signed up because I was impressed with the knowledge and participation of the posters here.

I'm helping my best friend with a workout schedule or plan. She's in her mid 40s and is in pretty good shape compared to a lot of women I know at her age and is a very pretty girl. She wants to increase her upper body strength, firm up her abs and slim down her hips. Will some of you give me a workout-type schedule she can do to improve these areas? She's asked me to help her with this, including encouraging her and giving her support. She walks regularly and is very active. She's definitely not some couch potatoe with no desire.

If you all will give me some advice I'd appreciate it. It would be nice if there are exercises she can do at home. She also is a member of a local gym.

Thanks, again!

I'll work on another regimen from the articles and tips you all have given me. I hope you'll continue to offer your good advice. Thanks!

JesusFreak · 08-03-2005, 11:26 AM

Since your are new to lifting be sure to start off with LOW weight on your squats and DLs until your comfortable with good form or else you can really hurt yourself.

Also, doing those squats and DLs back to back on day 1 is going to be difficult. I would seperate them.

BRITISHBULLDOG · 08-03-2005, 12:29 PM

i would do dl and squats on the same day as its the same movement(nearly), yes it will be tough the first few weeks but you will get used to it,its all about form for the squat and deads do it wrong and well,you,ll be out with a bad injury in time!(its always about form)

johnnie2130 · 08-03-2005, 02:59 PM

This is a beginners regimen I got from one of Waterbury's articles. Can you all tell me how this looks and also how I can add more Compound Exercises in place of some of the Single-Joint Exercises he lists. Thanks for the help.

Day 1 (Upper Body)
Exercise: Barbell Bench Press

Exercise: Seated or Chest-Supported Rows

Exercise: Pulldowns

Exercise: Standing Dumbbell Shoulder Press

Day 2 (Lower Body)
Exercise: Barbell Squats

Exercise: Leg Raises

Exercise: Dumbbell Deadlifts

Exercise: Decline Bench Sit-Ups

Exercise: Standing Calf Raises

Day 3 (Off)
Perform 15-20 minutes of moderate intensity cardio.

Day 4 (Upper Body)
Exercise: 45º Incline Dumbbell Bench Press

Exercise: 45º Dumbbell Rows

Exercise: Standing Barbell Curls

Exercise: Standing Reverse Grip Triceps Pressdown

Day 5 (Lower Body)
Exercise: Hack Squats

Exercise: Lying Leg Curls

Exercise: Lying Leg Raises

Exercise: Seated Calf Raises