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Beginners all-around workout schedule Anonymous
For the first two months at least.

Strength training 1-2 times a week, plus 1 day set aside for jogging.
Don't push yourself too hard for the first month, makes sure you're comforatable with the weights. When you can pull off 15 repetitions, feel free to increase the weight.

What you're gonna need: A set of dumbells (I picked dumbells because most people have them and they can be used for lots of different exercises). Explanations on how to do the exercises can be found in the next post.

Dumbbell Bench Press 3*10-15
Dumbbell Arnold Press 3*10-15
Dumbbell Raise 3*10-15
Dumbbell Squat 3*10-15
Dumbbell Straight-back Straight-leg Deadlift 3*10-15
Dumbbell Bent-over Row 3*10-15
Barbell Bent Arm Pullover 3*10-15
Situps 3*10-15
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>> Anonymous
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>Dumbbell Bench Press

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

>Dumbbell Arnold Press

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

>Dumbbell Raise

http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html

>Dumbbell Squat

http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

>Dumbbell Straight-back Straight-leg Deadlift

http://www.exrx.net/WeightExercises/Hamstrings/DBStrBackStrLegDeadlift.html

>Dumbbell Bent-over Row

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

>Barbell Bent Arm Pullover

(Note: Use a dumbbell for this exercise instead of the barbell if you don't have one)
http://www.exrx.net/WeightExercises/LatissimusDorsi/BBBentArmPullover.html

>Reverse Crunch

http://www.expertvillage.com/video/39012_fitness-core-reverse-crunch.htm
>> Anonymous
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Here's a chart of the targeted muscles.
>> Anonymous
15 reps are too many for strength training. moar like 5-8
>> Anonymous
>>104484
No. 10 are good, 15 is the limit. If you can't pull off even 10 repetitions in one set, then lower the weight on the dumbells.

The only exercise than you can stretch in the beginning though is the reverse crunch, most beginners will only be able to pull off 2 sets. But you should be able to pull off 3 sets in 2 weeks or so, so I kept it at 3 since it spans 2 months and it's also something to strive for.

If you can't pull off one set of 10 with somewhat ease, then you should lower the weight. It's not a good idea to use too heavy weights for training, especially for beginners.
>> Anonymous
10 reps and up would mostly be for toning. If you're looking for strength gains you'd probably be better off with something like 4-6 reps per set.
>> Anonymous
>>104509
>toning
Oh fuck off.
>> Anonymous
Im doing tonification and I do 3 series of 15 reps.
The people who does strenght in my gim does 1 serie of 5 reps with very hight weights.
>> Anonymous
>>104509
god damn dumbfags. sick of this stupidity
>> Anonymous
STICKY THIS SHIT
>> Anonymous
This is beginner workouts. Keep word, BEGINNER.
>> sage Anonymous
>>104540
well its now filled with stupid faggotry

>Im doing tonification and I do 3 series of 15 reps.
The people who does strenght in my gim does 1 serie of 5 reps with very hight weights.

>10 reps and up would mostly be for toning.

saaaaaaaaaaaaage
>> Anonymous
Wow, this thread was filled with fail quickly.

Let's try and keep the BS out of it as much as possible?
>> Anonymous
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>>104548
Deal. 3 to 5 sets, 5 to 8 reps per set, for a standard workout. K thx bye.
>> Anonymous
Twice a week?

Yeah, like that's going to help.
>> Anonymous
>>104742
I talked to a bodybuilder friend and a trainer at my gym and they looked it over. Not to mention the fact that I'm pretty confident in what I'm doing (a lot of experience).

It also depends on the effect or overall goal you have. But one thing to keep in mind, as a beginner you have to take it slow and steady. Rushing into it trying to pump yourself up and loosing fat as quickly as possible is not the best nor the healthiest way.
Really, are you in a hurry? This isn't a training regime for a fighter (this is far from my personal training schedule) or anything of the sort, nor is it a bodybuilders schedule.

Of course if people want the crash course, I could work on that too, but this is simply the first step on the stairs. I also know for a fact that it works well since I originally made this for a friend and it worked out well for him.

>>104734
Feel free to follow that if you want, but all I can say is that you've lost sight on what I aimed to do. Perhaps it's a lack of experience or knowledge on your part, or maybe it's something else, but I wouldn't have put this much time on something if I didn't think it worked (which it does).

You must have a goal, simply dragging up some charts won't do you any good, you have to look at it as a whole.

tl;dr Too much rant, but if it works for you and fits into your overall puzzle, then by all means follow it. I'm not gonna lecture you, but I'm just gonna leave it at this, I know what I'm doing, otherwise I wouldn't be doing it.
>> Anonymous
>>104734
That's for bodybuilders, you know?
>> Anonymous
>>104804
Look at the bottom of the image. "Source: Starting Strength"
>> Anonymous
>>104802

You know what? You could start a beginner into my program (upper / lower max effort, upper / lower assistance) and they would be fine. Yes, I would start them weights that aren't 90% of their 1RM, like I do, but they would do it and be fine.

Your program would just be a waste of time, because you're only going to build a little bit of mass, and not really going to get stronger.
>> Anonymous
>>104841
The thing is (as I said) it depends on you goal.

Me? I'm not big, I don't think that it looks good (especially when you're older). It depends on how you want to look. Maybe I whouls have mentioend this, but if you want to get BIG like a bodybuilder, then this isn't the right way to do it.

>>104825
It never mentions what kind of strength, now does it? It's only a theoretical stat table and I usually don't stick to those kinds of things like glue, I go by experience from me and other I know.

But well this is all rather pointless. Feel free to make your own schedule for beginners if you don't like mine. But I guess nitpicking and complaining is a part of 4chan.
>> Anonymous
>>105520
What do you mean different kinds of strength? Strength is strength, it's being able to do work.

Just so you know, "Starting Strength" by Mark Rippetoe is an amazing resource. That table has come from experience of the writer and the people he has coached for years. You don't have to stick to it, but it's a great program for a beginner and I would always recommend it as a full body routine over a split routine for beginners.