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Old 06-13-2012, 03:51 PM   #122
glwanabe
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A typical classic era beginners program.

1. Squats (3 sets of 8-10 reps)
2. Bench Press (3 sets of 8-10 reps)
3. Bent Arm Laterals/Flyes (3 sets of 8-10 reps)
4. Upright Rowing (3 sets of 8-10 reps)

5. Bent Over Rowing (3 sets of 8-10 reps)

6. Barbell Curls (3 sets of 8-10 reps)

7. Lying Triceps Curls (3 sets of 8-10 reps)

8. Sit Ups (3 sets of 8-10 reps)


This routine is to be followed 3 days a week (e.g., M, W, F or T, Th, Sa). Rest as much as you can when you are not working out. Do not follow any other sports or athletic activity while you are on this routine. Of course, no smoking or eating junk either.



A typical beginners program, he made himself pulled from another forum.No doubt he learned abour programming from a magazine. He lsited his experience as less than 6 months of training.

This scenario is typical of what I see often.


MON - Legs
Quads

Squats 3 x 10
45 degree leg press 3x10
Bulgarian split squat 3 x10

Hamstrings

Stifflegged Deadlift 3 x 10
Leg Curl 3 x 10

Power Clean 3 x 6

Tuesday Chest/Tris

Barbell bench 3 x10
Incline Barbell bench 3 x10
Cable Crossovers 3 x10

Negative dips 3 x 15
Reverse tricep extension 3x 10
Close grip bench press 3 x 10

Abs
Weighted crunches 3 x 10
WEighted side touches 3 x10

Wednesday Back/ Bis

Pullups/Negatives 3x 15
T Bar rows(machine) 3 x 10
Deadlift 3 x10

Chinups 3 x 15
Seated Curl x 10
Spider curl 3 x 10

Thursday Shoulders/Calfs

Arnold press 3 x 10
rear delt fly's 3 x 10
Dumbbell lateral raise 3 x 10

Seated Calf raise 3 x10
Standing one leg calf raise 3 x10

Abs

Weighted crunches 3 x 10
WEighted side touches 3 x10
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