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Old 04-20-2012, 09:28 AM   #11
Off Road
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Quote:
Originally Posted by Fazc View Post
Heavy -

Flat Bench
Tricep Extensions

Light -

Military Press
Dumbbell Lateral Raises

Medium -

Incline DB Press
Dumbbell Rear Delt Raises
Quote:
Originally Posted by BendtheBar View Post

Upper
Bench
DB Row
Overhead press variation
Pullups/Dips Superset
Curls

Lower
Squats - 3 sets
Stiff Leg Deadlift
Lunges
Calfs
Abs

Upper
DB or Incline Bench
Barbell Row
DB or Arnold overhead press
Pullups/Dips Superset
Curls

Lower
Deadlift
Squats - 20 rep set
Leg Press
Calfs
Abs
Both of those look like great options.

The point everybody is trying to get accross is that you can workout for a long time each session, or you can workout hard each session. It takes a lot of experience and time to build up to the point where you can do a long workout and put in the necassary effort. Given the choice, as a beginner, you should always opt for working out hard, there will be a time to add more volume down the road. Most newer lifters cannot start their workout with bench press and still do justice to their triceps six or seven exercises later; You'll just end up using baby weights. You have to build up your work capacity and recovery powers.
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