I am new to lifting, I have been lifting for almost 2 months now.
Monday:
Barbell Bench press
Barbell Shoulder press (standing)
Weighted chin/pull ups
Dips
Wednesday:
Squat
Deadlift
Weighted chin/pulls
Dips
Friday:
Bench press
Shoulder press
Weighted Chins
Dips
I do all exercises (except for dips) in a reverse pyramid fashion. First set with 5 reps and heaviest weight. Second set with 6 reps with 10% less weight. And last set with 8 reps and less weight than second set.
`literally post any routine on this board and some homosexual will tell you its a shit routine
do whatever you want and dont take any advice from this place
Do NOT do your dips with shit form or you will frick your shoulder up ok?
Also make sure you specify pull ups or chin ups, they can get hard and tiring so do not give yourself an excuse to skip or do the 'easier' chin up
Wouldn't follow this routine but if it works for you then that's more than enough. I don't see any issue here apart for the gross and underwhelmimg absence of cardio.
cardio is for women, homosexuals and fatties
Explain it to the doctor after your third heart attack
Is this embarrassing thread yours by any chance?
whats embarrassing about it?
Crying like a b***h because of no results after a measly two months + having the audacity to eat like a pig and then blaming it on the program
No, but I didnt like the fact that steonglifts have you squattig every session. I want to focus on my upper body, so I do squats and deadlifts once a week.
Why does it suck for a beginner?
Doing too much and underestimating bodyweight training. Stick to the basics during the first year. Get good/perfect form doing squats, bench, rows, shoulder presses and deadlifts. Don't spend hours training, have 4/5 days doing a 30/45 minute max session. Add reps/weight slowly but steadily. Don't skip warm up (low weight/lots of reps) Keep that up for a year before you overtrain yourself and fail.
>durrr you actually need to train LESS hard
Frick off homosexual, this is terrible advice for noobs
Just make sure you have a solid routine for the first year. Most homosexuals quit after a few months or in winter when ot gets darker and they get depressed by lack of results and sunlight like the fricking vegetable they are
Also your routine sucks major dick for a beginner. You'll fail within the next 3 months
It's not a bad beginner routine. I would split your weighted chins and pullups into two 2 set exercises that are in between your other exercises. I would also switch the positions of your deadlift and squat too since the deadlift is more taxing and requires more concentration to do properly. Your legs will also be slightly underdeveloped compared to your upper body, so I'd add a squat focused leg day to bring them up so you're not disproportionate. You also won't get much arm work outside of the chinups, so I'd add a few sets twice per week at the end of an upper body session.
Monday:
Barbell Bench 3 sets
Weighted Pullups 2 sets
Military Press 3 sets
Weighted Chins 2 sets
Dips 3 sets
3 supersets of:
Barbell Curl
Dumbell overhead extensions
Wednesday:
Deadlift 3 sets
Weighted Pullups 2 sets
Squat 3 sets
Weighted Chins 2 sets
Dips 3 sets
Friday:
Barbell Bench 3 sets
Weighted Pullups 2 sets
Military Press 3 sets
Weighted Chins 2 sets
Dips 3 sets
3 supersets of:
Barbell Curl
Dumbell overhead extensions
Saturday:
Squat 3 sets
Leg press 2 sets
Calf raises 5 sets
Bro you've got 7 push exercises and 3 pull exercises plus no rowing movement at all, that's gonna lead to some shoulder issues and a weak back down the road for sure. Also your entire leg training is 3 sets of squats. I would advise you to balance this shit out more.
>shoulder issues
Was looking at his monday too. Recipe for disaster.
No pushing and pulling, just muh upperbody meme monday like a fricking noob
It really comes as a shock that some people think that as a beginner its okay to skip certain body parts or whole sections of their body. The lack of understanding of anatomy is very commonplace.
Too many beginners get injured during their first 6 months. I'm one of those morons and am lucky I didn't frick something up permanently. Took me 2 years to get back at it.
OP, be warned and stop your ridiculous routine. Stick to the basics or get injured real soon.
Yep I got injured in my first year, I was doing wrestling, climbing and biking while also working out with the wrestling team and in the gym frequently, tweaked my shoulder really badly doing bench press basically every training session.
>tweaked my shoulder really badly doing bench press basically every training session.
overtraining 101. fapping too much to muh big meme chest pics no doubt.
It was more like I had no idea what I was doing and thought that was what you do when you go to the gym
To be young and moronic. Even if you tell new guys they'll frick themselves up they keep doing what they're doing and suddenly, poof, they stop showing up.
Yup, and the worst part was that it took me out of basically all sports and I ended up being less fit than before
What do you mean "the basics"?
Bench, squat, deadlift, pull ups and dips are all pretty basic
pull ups and dips can frick you up as a beginner.
Bench, squat and deadlift are fine. add barbell rows and shoulder presses instead of bodyweight crap. you can add those later when you have your starting strength in order
Be glad you got back into it. too many never do, get fat and depressed.
but I have been doing normal pull ups for years. I can do around 15 in a good day. There were times I ran 10km 3 days a week, I am not new to fitness, only to lifting.
Swap rows for your vertical pulls every other day, and swap dips with shoulder press.
I'd add in some bicep and Lateral deltoid isolation too. And then abs and calves if you can. But don't go over 7 exercises per session ideally, and no more than 10 hard sets per muscle, per session
It's good enough, but I would add a bit more pulling work. You are privileging pushing exercises. But the truth is that for someone only two months in, this will be more than enough to grow