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Group: Beginners to Exercise

Weight routine

nategesner Posts: 1 Joined: 2001/11/10	2001/02/06, 11:02 PM Can someone point me in the right direction for a simple, full-body, split routine? Maybe you can e-mail me one, or point me to a web-site that has what I am looking for. I want a three-day split, working a different major muscle group each day so that each muscle is worked out only once a week. I also would like to spend no more than 40 minutes each day. What I do NOT want is a routine where I am doing 15 different exercises for my chest! Something that simply strengthens and tones the muscles. If you can, e-mail me at nategesner@yahoo.com with any suggestions. I will try to check back here periodically as well. Thanks for all your help! Nate Gesner
tt_rocker Posts: 389 Joined: 2001/01/25	2001/02/07, 09:04 AM no problem there are a lot if sites as good as this 1 (FT) that have a great programs.. try: bodybuilding.com bodybuilding.org geocities.com/HotSpring/Spa/7113/menu2-3.htm that last 1 is arnold's workout.. davedraper.com is also pretty good...there's just 2 many..u have to remember though than for any program you should never train the same muscle within 2 consecutive days and give your muscles some time to recover..also eat 5 - 6 well balanced meals a day to keep you metabolisim high..I train 4 days a week nowdays but a year ago I used to train 3 days a week..this is how it went: chest: 4 sets (12-15 reps) of chest presses back: 4 sets of power row machine shoulders: 4 sets using the shoulder machine biceps: 4 sets of preacher curls tricpes(always last for the upper body): 4 sets of push-downs abs: 3 sets of machine crunches legs: leg presses this 3 day program did wonders for me..and I incorporated it for a while as was instructed by 2 instructers...a fast note is that 1 of the 4 sets was a warm-up set. I can give you some more info if you want bro anytime..
Flexing Posts: 80 Joined: 2000/12/28	2001/02/07, 08:01 PM get free trainers to build you one, but remember to stay within your limits and everyones routine may not work for u
bore Posts: 320 Joined: 2000/12/30	2001/02/08, 04:57 AM Day One- Flat bench 4 sets 10, 8 , 6, 4 Incline Bench 4 sets 10, 8, 6, 4 Dips 4 sets 10, 10, 10 (body weight) Militarys 4 sets 10, 8, 6, 4 Tricep push downs 4 sets 10, 8, 6, 4 Day Two- Deadlifts 4 sets 10, 8, 6, 4(see a pattern) Pull Ups (body weight) 4 sets 10, 10, 10 Bent over dumbell rows 4 sets 10, 8, 6,4 Straight bar curls 4 sets 10, 8, 6, 4 Dumbell curls 4 sets 10, 8, 6, 4 Day Three- Squats 4 sets 10, 8, 6, 4 Hip sled 4 sets 10, 8, 6, 4 Leg extensions 4 set 10, 8,6, 4 Hamstring curls 4 sets 10, 8, 6, 4 Seated calf raises 4 sets 15, 12, 10, 10 Keep all the work outs to no more than 45 minutes, that means you have no time to talk. Rob
BillK Posts: 361 Joined: 2000/12/26	2001/02/10, 10:07 AM Why don't you let the FT staff design your program? ~billk~
xavier Posts: 333 Joined: 2001/01/02	2001/03/18, 07:27 PM X