Newbie Wants a New Program

[Off Road]

Originally Posted by Fazc

Heavy -

Flat Bench
Tricep Extensions

Light -

Military Press
Dumbbell Lateral Raises

Medium -

Incline DB Press
Dumbbell Rear Delt Raises

Originally Posted by BendtheBar

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.

[TitanCT]

stop being silly.
you dont need to cut, just lift heavy and eat. add some mass over the next 6-8 months, then keep lifting heavy and change your nutrition to cut, if you want.
keep a log to see if your lifts are increasing, if you get bored look up another routine to try out. there's 2 great workout suggestions in this thread and a ton more on this site to look through.

[JordanK91]

thanks all.

I think I'm going to give the upper/lower workout a run and see how that goes.

How many times per week should I be training each body part for optimum growth?

Prior to this id be hitting each part once per week which maybe isnt enough?

[TitanCT]

Originally Posted by JordanK91

thanks all.

I think I'm going to give the upper/lower workout a run and see how that goes.

How many times per week should I be training each body part for optimum growth?

Prior to this id be hitting each part once per week which maybe isnt enough?

dude. more isnt better, necessarily. i lift 4 days a week. period. settle down, killer. 4 days is plenty. what matters most is your intensity and focus when you lift. want optimum growth? EAT!

[Off Road]

Don't worry about "optimum", just get your squat numbers up along with a few other well-chosen lifts; Bench, Rows, Press, etc.