Weight Training Routines For Beginners

[Grim83]

Southwood beginners routine (Thanks to Dan John)

Power clean- 3x8,6,4
Military press- 3x8,6,4
Front squat- 3x8,6,4
Bench press- 3x8,6,4


*Training Notes
- When you can do all three sets at the same weight increase the poundage
- perform 2-3x a week on non-consecutive days

Modified Southwood program

Power clean- 5x3
Bench press- 3x8,6,4
Back Squat- 3x8,6,4
Military press- 3x8,6,4

[Fire36]

Ok guys, these are good but I gotta a question for you. What is a good beginner workout for a female that wants to lose weight????

Need to get her started on something, she keeps asking me to show her some strength training.

[Grim83]

Originally Posted by Fire36

Ok guys, these are good but I gotta a question for you. What is a good beginner workout for a female that wants to lose weight????

Need to get her started on something, she keeps asking me to show her some strength training.

A good idea would be my built like a fighter article, it will give her some basic strength training along with some more cardio hitting weight training.

[Fire36]

Thanks Grim, I'll check it out

[Grim83]

good luck man, let me know if you have any questions

[BendtheBar]

Originally Posted by Grim83

Southwood beginners routine (Thanks to Dan John)

Power clean- 3x8,6,4
Military press- 3x8,6,4
Front squat- 3x8,6,4
Bench press- 3x8,6,4


*Training Notes
- When you can do all three sets at the same weight increase the poundage
- perform 2-3x a week on non-consecutive days

Modified Southwood program

Power clean- 5x3
Bench press- 3x8,6,4
Back Squat- 3x8,6,4
Military press- 3x8,6,4

Nice looking program.

[polgas]

hey guys..im new with bodybuilding/weightlifting.and i badly need an experts advice..here's some personal info that might help. im 29 y.o , 165 lbs and my goal is to gain weight and muscle and loose these flabs and love handles..any help, comment, violent reaction , suggestions w/my routine is very much appreciated. anyway i just stumble w/this routines on the web and i kinda mixed em,duno if im doin it right. thanks!

MONDAY : STRONGLIFT 5X5

1. Squat 5/5/70 lbs (+5 lbs till the 12th wk)
2. Bench Press 5/5/50 lbs (+5 lbs till the 12th wk)
3. Barbell Row 5/5/50 lbs (+5 lbs till the 12th wk)


:ANTHONY ELLIS MASS GAINING PROGRAM[/B]
GUIDELINES
2 warm-up sets (8reps)
4 work sets (6-8R, 4-6R, 2-4R, & 1-2R)
1 burnout set using first weight (6-12R)
1 superset to positive failure (8-12R)

4. FLAT BENCH PRESS
5. INCLINE DUMBELL FLYES (superset to failure)
6. SHOULDER PRESS
7. SIDE RAISES (superset to failure)
8. SHRUGS (to failure)
9. DIPS (to failure)
10. TRICEPS PUSHDOWNS (superset to failure)

TUESDAY : REST

WEDNESDAY : STRONGLIFT 5X5

1. Squat 5/5/75 lbs (+5 lbs till the 12th wk)
2. O.H. Press 5/5/50 lbs (+5 lbs till the 12th wk)
3. Deadlift 1/5/80 lbs (+5 lbs till the 12th wk)


:ANTHONY ELLIS MASS GAINING PROGRAM
GUIDELINES
2 warm-up sets (8reps)
4 work sets (6-8R, 4-6R, 2-4R, & 1-2R)
1 burnout set using first weight (6-12R)
1 superset to positive failure (8-12R)

4. LEG PRESS
5. LEG EXTENSIONS (superset to failure)
6. STIFF-LEGGED DEADLIFTS
7. HAMSTRING CURL (superset to failure)
8. CALVE RAISES (strip set to failure)
9. REVERSE CRUNCHES

THURSDAY : REST

FRIDAY : STRONGLIFT 5X5

1. Squat 5/5/70lbs (+5 lbs till the 12th wk)
2. Bench Press 5/5/50lbs (+5 lbs till the 12th wk)
3. Barbell Row 5/5/50lbs (+5 lbs till the 12th wk)


:ANTHONY ELLIS MASS GAINING PROGRAM
GUIDELINES
2 warm-up sets (8reps)
4 work sets (6-8R, 4-6R, 2-4R, & 1-2R)
1 burnout set using first weight (6-12R)
1 superset to positive failure (8-12R)

4. T-BAR ROWS + WIDE GRIP PULL-UPS
5. ONE-ARM ROWS
6. LATBAR PULL DOWN
7. STANDING DUMBELL CURLS (to failure)
8. EZ BAR REVERSE CURLS (multiple supersets)
9. CRUNCHES

SATURDAY & SUNDAY : REST


***i added the "ANTHONY ELLIS MASS GAINING PROGRAM" coz if il do the STRONGLIFT 5X5 alone it would only take 30-45mins for me to finish the routine, and i felt unsatisfied w/my workout. i also take AMINO 2222 and creatine before working out and MUTANT MASS after workout..need your advice and suggestions..thanks!

[Hazzard]

Routine A
Squat - 5x5
Bench Press - 5x5
Barbell Row - 5x5

Routine B
Deadlift - 5x5
Overhead Press - 5x5
Chin-Ups - 3xfailure
Dips - 3xfailure

Increasing the weight each session if all target numbers are hit. Done three times a week, alternately i.e. ABA, BAB, on alternate days. Easy.

[Off Road]

Originally Posted by polgas

hey guys.. i just stumble w/this routines on the web and i kinda mixed em,duno if im doin it right. thanks!

That is way too much for somebody just starting out on their weightlifting journey. Stick to just doing the StrongLifts routine by itself. You say it's too quick and easy, wait until the lifts start getting heavy. When you are squatting over 300 lbs, it will take a lot longer to get trough the routine and you won't want to be doing much more. It's not about how long you spend in the gym, it's what you do while you're in there. Get stronger!

[Goat]

I did SL for twelve weeks and it became brutal towards the end. I also achieved, what the program said I would.

I thought it was a joke at first, I wasn't laughing at the end.