routine for a beggining lifter

Discussion in 'Fitness & Nutrition' started by el es dee, Mar 17, 2007.

Thread Status:
Not open for further replies.
  1. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

    Joined:
    Jan 1, 2006
    Messages:
    6,534
    Likes Received:
    0
    Location:
    Pittsburgh, PA
    my 16 year old brother wants to come to the gym with me. hes an athletic kid and has good potential. im thinking of a full body routine, does anyone have any suggestions for any kind of routine? hes 6 feet about 170lb
     
  2. RalphL

    RalphL Active Member

    Joined:
    Nov 13, 2004
    Messages:
    14,951
    Likes Received:
    1
    Location:
    CT/Philly
    im 16 and i use this

    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri
     
  3. Ricey McRicerton

    Ricey McRicerton New Member

    Joined:
    Nov 27, 2003
    Messages:
    49,760
    Likes Received:
    0
    Location:
    Raleigh NC
    Modified Bill Starr aka Christophers routine
     
  4. Genghis.Tron

    Genghis.Tron New Member

    Joined:
    Oct 14, 2002
    Messages:
    5,188
    Likes Received:
    0
    Location:
    Great White North
    Those two or the Westside for Skinny Bastards II with an added lower repetition day.
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    64,986
    Likes Received:
    680
    pullups
    bench press
    deadlift
    overhead press
    seated row
    squats
    curls
    pushdowns

    1-2 sets per exercise....after 2 weeks increase the # of sets
     
  6. MF Doom

    MF Doom Guest

    compound lifts only

    bench press
    squat
    pull ups
    rows
    deadlift
    miitary press

    all he needs
     
  7. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

    Joined:
    Jan 1, 2006
    Messages:
    6,534
    Likes Received:
    0
    Location:
    Pittsburgh, PA
    this is kinda what i was thinking, if we will be working out 3 days a week using all these lifts, would that be too much or no?
     
  8. K20Z3

    K20Z3 New Member

    Joined:
    Jan 5, 2006
    Messages:
    729
    Likes Received:
    0
    Location:
    Southern California
    It would go something like this:

    Week 1

    Day1
    Squat 3x5
    Bench 3x5
    Pull-ups 3xFailure ( or until he can do Pullups for 3x15 then start adding weight and do a 3x5-7)

    Day2
    Squat or Front Squat 3x5
    Standing Press 3x5
    DL 1x5

    Day3
    Squat 3x5
    Bench 3x5
    Chin-ups 3xFailure (samething as the pull-ups)

    Week 2

    Day 1
    Squat 3x5
    Standing Press 3x5
    Pull-ups 3xFailure

    Day 2
    Squat or Front Squat 3x5
    Bench 3x5
    DL 1x5

    Day 3
    Squat 3x5
    Standing Press 3x5
    Chin-ups 3xFailure

    etc.

    With working with the number he should be going up 2.5% a week, so if he squat 200 one week then the next week he should go for 205 and he could prolly do bigger jumps but that will just go into harms way of wanting a bad form to get a bigger number. Even if he is putting 2lbs a week on the bar that a total of 96lbs in one year. Also i was just listing the working sets and he shoulde always warmup with about 3-5 sets. For example:
    DL
    135x2x5
    185x5
    225x3
    255x1
    275x5

    Or

    Squat
    45x2x5
    95x5
    135x3
    165x1
    185x3x5

    Number one thing that your brother has got to know is that building size isnt about using isolation lifts its about compound lifts.
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    64,986
    Likes Received:
    680
    that's what i had in mind
     
  10. ChaCha

    ChaCha Active Member

    Joined:
    Feb 2, 2006
    Messages:
    6,999
    Likes Received:
    4
    deadlift? :ugh2:
     
  11. Damnation

    Damnation OT Supporter

    Joined:
    Jan 26, 2005
    Messages:
    69,881
    Likes Received:
    10
    Location:
    South Florida
    rippetoes routine has been kind to me...
     
  12. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

    Joined:
    Jan 1, 2006
    Messages:
    6,534
    Likes Received:
    0
    Location:
    Pittsburgh, PA
    fantastic, thanks
     
  13. LancerV

    LancerV Something Happened OT Supporter

    Joined:
    Sep 16, 2003
    Messages:
    49,798
    Likes Received:
    67
    Whats wrong with deadlift :hsugh:
     
  14. nwmrkt

    nwmrkt New Member

    Joined:
    Dec 31, 2004
    Messages:
    2,254
    Likes Received:
    0
    Location:
    Ontario, Canada
    Whats wrond with deads?
     
  15. Mojo

    Mojo New Member

    Joined:
    Mar 13, 2005
    Messages:
    2,442
    Likes Received:
    0
    Location:
    Bay Area, CA

    :noes: :nono: oh noes he didnt!


    bill star routine or modified christophers routine. you'll probably have to teach him how to squat/bench/deadlift properly which sucks cause it'll take up your lifting time.
     
  16. Skeletor

    Skeletor Guest

    I'm doing something similar and I love it.
     
  17. Skeletor

    Skeletor Guest

    Here's what I do:



    Day 1:

    Bench Press (medium... use weight of 4th set from last ME session)
    ME Squats 5x5
    Walking DB Lunges 2x10
    Leg Press 2x10
    Widegrip pullups 3xfailure


    Day 2:

    ME Bench Press 5x5
    Incline DB Press 3x8
    Shoulder Press 2x10 (or 3x6-8... I alternate)
    Deadlifts 5x5 (medium... using weight from 4th set of last ME deadlift session)


    Day 3:

    Pushups 3xfailure alternating variations between sets, sometimes within sets
    Squats 5x5 (medium... using weight from 4th set of last ME squat session)
    ME Deadlifts 3x5 + 3x1... working up to my 1RM or close to it...
    Face pulls 3x8
    Shrugs 2x10
     
  18. deadbolt

    deadbolt New Member

    Joined:
    Apr 18, 2004
    Messages:
    21,374
    Likes Received:
    0
    Location:
    Southern California
    yes, he needs to start with 500 lb deadlifts
     
Thread Status:
Not open for further replies.

Share This Page