T Nation

My Beginner Plan

Exercise Sets Reps Tempo Rest
Squat (p. 96) 2 15 Normal 60
Superset with full rest
Static lunge (p 123) 2 15 ea Normal 60
Two-point dumbell row with elbow out (p. 158) 2 15 ea Normal 60
Superset with full rest
Push-up (p 135) 2 15 Normal 60
Swiss-ball crunch (p. 169) 2 20 Normal 60

Exercise Sets Reps Tempo Rest
Deadlift (p. 106) 2 15 Normal 60
Superset with full rest
Step-up (p. 126) 2 15 ea Normal 60
Dumbbell one-arm shoulder press (p. 143) 2 15 ea Normal 60
Superset with full rest
Close-grip lat pulldown (p. 152) 2 15 Normal 60
Reverse crunch (p. 172) 2 20 Normal 60

This is just a beginner break-in workout, some will have to be changed because I train at home and am limited in equipment.

My knee’s are not ready for the lunge & I don’t have the gear for lat pulldowns.

Still waiting for my chin-up bar to arrive …

[quote]Steve8867 wrote:

Exercise Sets Reps Tempo Rest
Squat (p. 96) 2 15 Normal 60
Superset with full rest
Static lunge (p 123) 2 15 ea Normal 60
Two-point dumbell row with elbow out (p. 158) 2 15 ea Normal 60
Superset with full rest
Push-up (p 135) 2 15 Normal 60
Swiss-ball crunch (p. 169) 2 20 Normal 60

Exercise Sets Reps Tempo Rest
Deadlift (p. 106) 2 15 Normal 60
Superset with full rest
Step-up (p. 126) 2 15 ea Normal 60
Dumbbell one-arm shoulder press (p. 143) 2 15 ea Normal 60
Superset with full rest
Close-grip lat pulldown (p. 152) 2 15 Normal 60
Reverse crunch (p. 172) 2 20 Normal 60

This is just a beginner break-in workout, some will have to be changed because I train at home and am limited in equipment.

My knee’s are not ready for the lunge & I don’t have the gear for lat pulldowns.

Still waiting for my chin-up bar to arrive …
[/quote]

Hey Steve, I also train at home and the chin-up I added to the doorway has seen a lot of use. I’ll bet you will really like it when you get yours ready to go.

I’m curious, what book are you using as you reference?

Hi Steve, Don’t worry about not being able to do lat pulldowns. Your DB rows and chins should be enough.

[quote]soldog wrote:
Steve8867 wrote:

Exercise Sets Reps Tempo Rest
Squat (p. 96) 2 15 Normal 60
Superset with full rest
Static lunge (p 123) 2 15 ea Normal 60
Two-point dumbell row with elbow out (p. 158) 2 15 ea Normal 60
Superset with full rest
Push-up (p 135) 2 15 Normal 60
Swiss-ball crunch (p. 169) 2 20 Normal 60

Exercise Sets Reps Tempo Rest
Deadlift (p. 106) 2 15 Normal 60
Superset with full rest
Step-up (p. 126) 2 15 ea Normal 60
Dumbbell one-arm shoulder press (p. 143) 2 15 ea Normal 60
Superset with full rest
Close-grip lat pulldown (p. 152) 2 15 Normal 60
Reverse crunch (p. 172) 2 20 Normal 60

This is just a beginner break-in workout, some will have to be changed because I train at home and am limited in equipment.

My knee’s are not ready for the lunge & I don’t have the gear for lat pulldowns.

Still waiting for my chin-up bar to arrive …

Hey Steve, I also train at home and the chin-up I added to the doorway has seen a lot of use. I’ll bet you will really like it when you get yours ready to go.

I’m curious, what book are you using as you reference?[/quote]

That would be “The New Rules of Lifting”!

And the bar im getting is the “Universal Door Mount Pull up Bar (UD-6)”!

[quote]daddyzombie wrote:
Hi Steve, Don’t worry about not being able to do lat pulldowns. Your DB rows and chins should be enough.[/quote]

Thanks, I hope your right (cause I don’t have the gear).

I did some NROL for a bit. There’s another website that deals with all sorts of questions on NROL:
http://forums.jpfitness.com/new-rules-lifting-original/

I’ve learned way more useful info here at T-Nation but it’s not bad if you have questions about that specific program.

Good luck with it.

WOW progress is blazing away!!!
I can almost do a chin-up!
And im up to 2 sets of 10 push-ups I am soooo amazing lol.

Any progress is good. My opinion is we’re here to get better/stronger, no matter from where we start.

Good going and keep at it!

edit:

And keep a positive attitude about your efforts. This stuff is hard. Simple but not easy. Any accomplishment in the direction of your goals is laudable and often hard-won. Ignore what others might think about it if it’s not supportive. They don’t have to live your life. If you treat your vision of yourself as important, you will come to believe in it and it will become easier to act in ways that support it.