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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 07-08-2013, 01:04 PM   #11
haru66
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Originally Posted by BendtheBar View Post
I'd probably recommend starting with 2 fullbody workouts a week for the first month. You have yet to push in the gym, so I think it's best to ease into things, let some neuromuscular adaptation occur, and move on from there.

My advice for the first 4 weeks:

Monday
Squats 2x10
Bench Press 2x10
Pull Ups or Lat Pull Downs 2x10
Leg Curls 2x10
Cable Tricep Extension 2x10
Seated Calf Raise 2x10


Thursday
Barbell or Dumbbell Row 2x10
Seated overhead Barbell Press 2x10
Leg Press 2x10
Dips 2x10
Dumbbell Curls 2x10
Sit Ups 2x10


Start with a moderate weight, work on form and develop consistency. Add a small amount of weight when these sets feel manageable.

If you are able to complete these 8 workouts without missing any, then I think it's time to move forward a little more quickly with slightly more volume and progression.
I did the Monday program today it was pretty easy I was doing 3 plates on the seated calf raise and 1 plate on the bench press. Thursday program ill let you know
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Old 07-08-2013, 01:14 PM   #12
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I did the Monday program today it was pretty easy I was doing 3 plates on the seated calf raise and 1 plate on the bench press. Thursday program ill let you know
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Old 08-01-2013, 03:20 AM   #13
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Quote:
Originally Posted by BendtheBar View Post
I'd probably recommend starting with 2 fullbody workouts a week for the first month. You have yet to push in the gym, so I think it's best to ease into things, let some neuromuscular adaptation occur, and move on from there.

My advice for the first 4 weeks:

Monday
Squats 2x10
Bench Press 2x10
Pull Ups or Lat Pull Downs 2x10
Leg Curls 2x10
Cable Tricep Extension 2x10
Seated Calf Raise 2x10


Thursday
Barbell or Dumbbell Row 2x10
Seated overhead Barbell Press 2x10
Leg Press 2x10
Dips 2x10
Dumbbell Curls 2x10
Sit Ups 2x10


Start with a moderate weight, work on form and develop consistency. Add a small amount of weight when these sets feel manageable.

If you are able to complete these 8 workouts without missing any, then I think it's time to move forward a little more quickly with slightly more volume and progression.
Looks great workout to start with. I will try it and share my experience.
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