Wednesday, May 27, 2009

Basic Full-Body Workout for Newer Trainees

I just posted this brief note at Friendfeed for a friend looking for some advice on training. He's new and needs to know how to space his training for recovery and the best results. I wrote this just off the top of my heard, but it strikes me as a good basic approach for new trainees.

One exercise per body part, no arms or isolation exercise, just the big stuff.


Day 1: squats, one arm rows, DB or barbell chest press, chins, abs
Day 2: romanian deadlifts, dips, chins, military press, calves
Day 3: step ups (or lunges), DB or barbell incline chest press, bent rows, DB shoulder press, abs

M/W/F split, cardio or sports on off days.

Three 4-week cycles:
3 sets of 8-12 reps for 4 weeks.
4 sets of 6-8 reps for 4 weeks.
6 sets of 3-5 reps for 4 weeks.

Eat well (protein, healthy fats, veggies, complex carbs), get 8 hrs sleep and you'll be bigger and stronger by the end of the 12 week cycle

No comments: