T Nation

Starting my Full Body Workouts

Beginners
#1

I am going to start to eat clean and go by this plan.

Feel free to criticize all are 3x12.

Lift days

Bent over db rows
Lat pulldowns
That one thing where you lean over and use your lower back to pull yourself up, and do that weighted

Bench Press
Incline db press
Flat db press
Decline db press

Squats
Deadlifts
db lunges

Incline hammer curls
Reverse Curls

Machine crunches(abs)
Machine twists(abs)
Decline crunches(abs)

2 tricep excercises that I can’t remember the name of

Calf raises

10 mins of interval training

Then on off days I think I am going to do 15-20 mins of intervals.

What do you think?

#2

I forgot about shoulders sorry.

Db press
Arnold press

#3

After reading an article by Thibs, on my off days I think I am going to do low intensity cardio on the elliptical for 30 mins instead of the 15-20 mins of intervals.

#4

Is this all in one day? Because if it is, damn.

Assuming it is, you’d be lucky to make it through this once a week. You’d be better off splitting things up and hitting each movement pattern once a day, three times a week. E.g.:

Day One:
Bench
Row
Dead

Day Two:
Dips
Chins
Squat

Day Three:
Incline Press
Pulldown
Lunge

Day Four:
Interval Sprints

Also, that “one thing” is called a back extension if you do it right, and a hyperextension if you do it wrong.

#5

60 sets x 12 reps? i’ assume you are splitting this up over the whole week?

#6

I am serious about taking you guy’s advice but Thibs said in his little beginner thing you need:

Exercises per muscle group

Back: 3-4
Chest: 3
Quadriceps: 3
Hamstrings: 2-3
Deltoids: 2-3
Biceps: 1-2
Triceps: 1-2
Calves: 1-2

#7

you live in houston?

#8

Yes.

#9

I am revising my routine to this

Day 1

Rows
Bench Press
Squats
Incline Hammer Curls
Tricep Exercise
Machine Crunches
10 mins intervals

Day 2

30 mins elliptical

Day 3
Lat Pulldowns
Db bench press
Deadlifts
Ab machine twists
10 mins intervals

Day 4
30 mins elliptical

Day 5
Back extension
Reverse Curls
Shoulder presses
db lunges
decline crunches
Dips
10 mins intervals

Day 6
30 mins elliptical

Day 7
Calf raies
Tricep Exercise
Incline Db press
decline db press
arnold press

Day 8

30 mins elliptical

Repeat.

#10

[quote]HOUSTON TEXAN wrote:
I am revising my routine to this

Day 1

Rows
Bench Press
Squats
Incline Hammer Curls
Tricep Exercise
Machine Crunches
10 mins intervals

Day 2

30 mins elliptical

Day 3
Lat Pulldowns
Db bench press
Deadlifts
Ab machine twists
10 mins intervals

Day 4
30 mins elliptical

Day 5
Back extension
Reverse Curls
Shoulder presses
db lunges
decline crunches
Dips
10 mins intervals

Day 6
30 mins elliptical

Day 7
Calf raies
Tricep Exercise
Incline Db press
decline db press
arnold press

Day 8

30 mins elliptical

Repeat.
[/quote]

You just don’t learn do you :\

#11

I live in houston too. Where do you workout?

#12

[quote]thomas.galvin wrote:
Is this all in one day? Because if it is, damn.

Assuming it is, you’d be lucky to make it through this once a week. You’d be better off splitting things up and hitting each movement pattern once a day, three times a week. E.g.:

Day One:
Bench
Row
Dead

Day Two:
Dips
Chins
Squat

Day Three:
Incline Press
Pulldown
Lunge

Day Four:
Interval Sprints

Also, that “one thing” is called a back extension if you do it right, and a hyperextension if you do it wrong.[/quote]

Hey,

In am interested in giving this template a go. What reps/sets would you recommend for the bare bones beginner? Would a basic 3x5 like Starting Strength recommends be ok?

Thanks
cs

#13

where do you workout?

#14

[quote]cskolnick wrote:
Hey,

In am interested in giving this template a go. What reps/sets would you recommend for the bare bones beginner? Would a basic 3x5 like Starting Strength recommends be ok?

Thanks
cs[/quote]

Yes. 5x5 is kind of my “go to” set/rep scheme, and when I’m just starting someone out, I’ll usually have them do 3x5 for a few weeks, until they can work their way up to 5x5. Also, Rippetoe is the man.

#15

[quote]HOUSTON TEXAN wrote:
I am revising my routine to this
–snip–
[/quote]

Here’s how I, and pretty much everyone I’ve learned from, designs a workout program:

Pushing Movement
Pulling Movement
Leg Movement
Finisher 1 (optional)
Finisher 2 (optional)

Alternate between horizontal and vertical pushes/pulls, and alternate between double- and single- leg movements. This kind template allows you to hit every muscle group each time you lift, get in the cosmetic lifts, and avoid over-training, or simply burning out. If you’re in the gym for much more than an hour and a half, you’re trying to do too much.

You can use this template to generate an almost unlimited number of workouts. Or, even better, search for Chad Waterbury, who has already put together some great full-body workouts for you.

#16

[quote]HOUSTON TEXAN wrote:
I am serious about taking you guy’s advice but Thibs said in his little beginner thing you need:

Exercises per muscle group

Back: 3-4
Chest: 3
Quadriceps: 3
Hamstrings: 2-3
Deltoids: 2-3
Biceps: 1-2
Triceps: 1-2
Calves: 1-2[/quote]

Thibs is a certified genius at this stuff. However, he does mostly bodypart-based training, and you’re trying to put together a full-body program. It’s kind of like asking an Ancient Greek scholar to translate something written in Latin: different languages.

That means when Thibs designs a program, he hits his chest once per week, so he has to get all of his sets in on one day. You’re going to hit you chest three times per week, so you can - and must - split your sets up over the three sessions.

#17

[quote]HOUSTON TEXAN wrote:
I am serious about taking you guy’s advice but Thibs said in his little beginner thing you need…[/quote]

Also, kudos for actually reading the beginner’s threads. I wish more people would do that.