T Nation

Beginner Training Program - Advice?


#1

Hey there,

I've been working out on/off for the past year to stay fit, and have now decided I want to gain muscle and take it seriously. I've come up with a mock program and wonder if you guys think its o.k as a starting point and if there's any major flaws I should fix. I'm 6ft and quite slim build. It would be 3 sets of 9-12 for all exercises.

  • Chest/Back
    Gironda dip
    Chins
    Bench press
    Flyes
    Seated cable row
    Machine lat pulldown

recovery

  • Bicep tricep
    tricep dip
    standing bb curl + pulldown
    lying tri ext
    cable curl
    wrist curl
    • quads/hamstring
      squat
      deadlift
      lunge
      machine hack or leg ext
      pull through
      leg curl

recovery

  • Shoulders, abs
    bb upright row
    sitting military press
    lat raise + shrug
    bosu crunch
    v-sit
    leg pull-in

Cheers