T Nation

Beginners TBT( Check My Routine )

Legs
? Squats: 3 Sets x 12 Reps
? Leg Curls: 2 Sets x 12 Reps
? Standing Calf Raises: 2 Sets x 12 Reps

Chest/Shoulders
? Flat Barbell Bench Presses:
2 Sets x 10 Reps
? Barbell Shoulder Presses:
2 Sets x 10 Reps

Back
? Front Pulldowns( Until I can do pullups/chins ): 2 Sets x 10 Reps
? Barbell Rows: 2 Sets x 10 Reps
? Deadlift 3 x 8

Arms
? Barbell Curls:
2 Sets x 10 Reps
? Lying Tricep Extensions:
2 Sets x 10 Reps

How does this routine look for someone who hasn’t lifted in quite some time and is just getting back into the gym?

I want to do TBT, so don’t tell me to go get a split.

Note: I will be doing this 3 times a week( More then likely monday, wednesday, friday(no sunday gym here so Ill have to only do it during the week))

Every day I will put in some type of variation on the exercises. Incline chest instead of flat, dumb bell shoulder press instead of barbell, cable triceps, etc.

Thoughts and comments?

If you want to do TBT, why don’t you just follow TBT? I think that besides changing the movements each time enough for them to be just a little different, the different set and rep schemes are part of the overall puzzle. They help your body to not get used to certain training parameters because you’re always changing it up.

I just don’t understand…TBT was written by a professional…and you’ve made some adaptive version that would probably be like half as effective in the long-run, if that.

As far as a routine for beginners, I think the way it’s written is fine for beginners…and it’s fine for people that have been training for years as well. If you’re worried, start with 3 compound movements and 1 or 2 isolation movements each day instead of 4 and 2 and go from there.

Either way, the best routine is one that you will consistently do. Even the best routine will get you nowhere if you only do it for a month.

Good Luck.

I wasn’t referring to any professionals routine. My understanding is TBT means total body training, I didn’t realize that it became associated with any one particular program.

I appreciate the response. Thanks.

Oh my fault…I thought you read Waterbury’s program and decided to change it up some. Here’s his program…I absolutely love it. Search the forum for total body training and you’ll find some good info.

http://www.T-Nation.com/findArticle.do?article=04-073-training

[quote]deapee wrote:
Oh my fault…I thought you read Waterbury’s program and decided to change it up some. Here’s his program…I absolutely love it. Search the forum for total body training and you’ll find some good info.

http://www.T-Nation.com/findArticle.do?article=04-073-training[/quote]

Thanks.

Yes read tha and at least take from it if not using it your just doing to many diff things one day and not giving them due attention.

Make three different days base then on three compound a push, pull, legs, then an ab move after those tack on an isolatin or two

like day 1
squat
flat bench
BO rows
abs/core
then assistance

day 2
DL
OH press
chin/pull downs
abs core
assistance

day 3
lunges
dips
face pulls or upright row
abs/core
assistance

all can be done with BB or DB for variety etc

Phill

Thanks for all the feedback guys. That TBT article looks great - ill give it a try come monday morning( who in the hell closes a gym on sunday… ohh wait its a YMCA :frowning: )