T Nation

Newbie Needs Help

O.K ya’ll this is my work out plan.
weeks 1,3,5,7,9,11
shoulders+traps+abs sets reps

overhead barbell press 5 6,6,10,10,12
leaning lateral raise 5 6,6,10,10,12
upright row 5 6,6,10,10,12
bent over lateral raise 5 6,6,10,10,12
barbell shrug 5 6,6,10,10,12
weighted crunch 3 10,10,12
air bike crunch 3 10,10,12

day-2 sets
lying dumbell triceps
extension. 5 6,6,10,10,12
triceps pressdown 5 6,6,10,10,12
over head dumbell
extension 5 6,6,10,10,12
barbell curl 5 6,6,10,10,12
incline dumbell curl 5 6,6,10,10,12
preacher curl 5 6,6,10,10,12

day-3 sets
squat 5 6,6,10,10,12
leg press 5 6,6,10,10,12
leg extension 5 6,6,10,10,12
lunge 5 6,6,10,10,12
romanian dead-lift 5 6,6,10,10,12
lying leg curl 5 6,6,10,10,12
standing calf raise 2 12,12
seated calf raise 2 12,12
donkey calf raise 2 12,12

day-4 off

day-5 sets
bench press 5 6,6,10,10,12
incline press 5 6,6,10,10,12
decline press 5 6,6,10,10,12
weighted dip 5 6,6,10,10,12
kneeling cabel cross,
over 5 6,6,10,10,12
weighted crunch 5 6,6,10,10,12
reverse crunch 5 6,6,10,10,12

back- sets
deadlift 5 6,6,10,10,12
barbell row 5 6,6,10,10,12
t-bar row 5 6,6,10,10,12
seated cabel row 5 6,6,10,10,12
wide grip lat pulldown 5 6,6,10,10,12

weeks 2,4,6,8,10,12

day-1 shoulders+traps+abs
over head dumbel press 5 10,10,15,15,20
cable lat raise 5 10,10,15,15,20
dumbell upright row 5 10,10,15,15,20
reverse pec-deck fly 5 10,10,15,15,20
smith machine shrug 5 10,10,15,15,20
weighted crunch 3 20,20,30
reverse crunch 3 20,20,30

Day-2 biceps+triceps
triceps pressdown 5 10,10,15,15,20
bench dip 5 10,10,15,15,20
seated overhead
cable extension 5 10,10,15,15,20
standing dumbbll curl 5 10,10,15,15,20
incline dumbbll curl 5 10,10,15,15,20
lying dumbbell curl 5 10,10,15,15,20

Day-3 quads+hamstrings+calves
squat 5 10,10,15,15,20
hack squat 5 10,10,15,15,20
sissy squat 5 10,10,15,15,20
dumbell step-up 5 10,10,15,15,20
romanian dead-lift 5 10,10,15,15,20
seated calf raise 5 10,10,15,15,20
standing calf raise 5 10,10,15,15,20
donkey calf raise 5 10,10,15,15,20

Day-4 OFF

Day-5 chest
incline dumbbell press 5 10,10,15,15,20
dumbbell bench press 5 10,10,15,15,20
dumbbell flye 5 10,10,15,15,20
dumbbell pullover 5 10,10,15,15,20
kneeling cable crossover 5 10,10,15,15,20

Day-6 back
dumbbell deadlift 5 10,10,15,15,20
one-arm dumbbell row 5 10,10,15,15,20
pull-up 5 to failure
seated row 5 10,10,15,15,20
straight arm lat pulldown 5 10,10,15,15,20

Now i really have a couple of questions.
Where can igoto find out if i’m doing these exercises
correctly,and for the ones i don’t know how to do to find
out the right way???
As far as the pull-ups go is there something i can sub. for them
i can’t do any at this point in time.
any feed back would be greatly accepted.


Most newbies do this so dont feel bad, but ya got too much stuff there.

Start with a routine an expert made. I’ve been lifting for 2 years and I still don’t do my own routines. I can make them…then I look at them, search this site for something similar and usually find something better an expert made.

WOw, you must be one strong newbie. That’s a ton of work. I mean, 5 sets of weighted dips at 315 lbs.

Seriously bro come on, you don’t even know how to do the exercises correctly. Your putting too much thought into it. Good to see you got the total body thing going though.

Get a premade workout for your first couple workout cycles. Post your diet and scrap this workout, or at least size it down.

One more thing, read the stickies then post again.

Woah that’s alot of volume! I don’t know where you got this from but you don’t need to be doing all those exes/sets/reps at this stage. I would agree with the guy above and pick a prog that is written by an expert.

Read the ‘are you a beginner’ stickies at the top of the beginners forum, there’s loads of great info in there. Find a prog that concentrates on the basics (like Rippetoes Starting strength or a total body prog).

You need to work on Squats, deadlifts, bench presses, rows etc. Ideally it would be good to find someone to coach you the correct techniques if you can, otherwise read up on these moves on this site and ask Q’s or post vids of yourself and people will correct you.

This will help you see what the moves look like but is not a substitute for someone watching you do them and correcting you:



If you work hard on the big compound lifts, eat ‘clean’ and add some cardio stuff (either on off days from weights or first thing in the morning) you will make much better progress than trying to do the crazy volume workout above :slight_smile:

Hope this makes sense? I need to dash…my dinner is calling me :slight_smile: