Beginner's 3 Day per Week Program

[Old_Fart2]

3 Day a Week Program:

Monday:

Leg Press: 3 sets x 8-10 reps each
Bench Press: 3 sets x 8-10 reps each
Bent Over Row: 3 sets x 8-10 reps each
Shoulder Press: 2 sets x 8-10 reps each
Shrug: 2 sets x 8-10 reps
Close Grip Bench Press: 2 sets x 8-10 reps
Bicep Curl: 2 sets x 8-10 reps

Use a weight that you can barely do about 9-10 reps with on your first set.

Wednesday:

Leg Extensions: 4 sets x 10-12 reps
Leg Curl: 4 sets x 10-12 reps
Dumbbell Press: 4 sets x 10-12 reps
Seated Row: 4 sets x 10-12 reps
Dumbbell Overhead Press: 3 sets x 10-12 reps
Dips: 3 sets x 10-12 reps
Dumbbell Curl: 3 sets x 10-12 reps

Use a weight that you can barely do 11-12 reps with on your first set.

Friday

Same as Monday; use 5-10% less weight.

On off days do your cardio; I suggest a varation of HIIT training.

As you get stronger and it becomes easier to reach the maximum number of reps, increase your weight slightly for the following week. It's best to barely be able to get 8 or even only be able to get 7 by your 3rd set.

After about 8-10 weeks, it will be time to change up the exercises. Check this site for additional exercise or alternate exercises: ExRx Exercise & Muscle Directory

(Note: the underlined words contain links to the exercises)

Anyone else can feel free to post their own versions of this.

[Doughboy]

Not bad Fart, in fact this is really good for beginners because you show how its done, so the readers who dont know how can just click the link and see.

[Old_Fart2]

I realized last night that some information was omitted in the first post, so I’ll try to fill in the blanks:

Warm-up Sets: I always do at least 3 warm-up sets for the major muscle groups, i.e.: legs, chest and back. I generally start at about 50% of my working weight for 10-12 reps, then 75% of my working weight for 7-8 reps, then halfway between the previous set for 5-6 reps. For legs, I may do additional warm-ups.

If I’m doing shoulders or triceps after chest, I really don’t feel the need to do additional warm-up sets, or, at the most, a light warm-up set, since these muscles have been worked with chest. The same goes for biceps and traps after back.

Breathing: You always inhale during the eccentric or negative phase of the movement (the lengthening or extension of the muscle) and exhale during the concentric or positive phase of the movement (the shortening or contraction of the muscle). For example: when bench pressing, you would inhale as you lower the weight (the eccentric phase); then exhale as you push the weight back up (the concentric phase). This would hold true with all the pushing movements: chest, delts and triceps. When doing bent over rows, you would inhale as you lowered the weight (the eccentric phase) and exhale as you pull the weight back towards you (the concentric phase). This would apply to all the pulling movements: back, biceps and traps.

Speed: The eccentric phase of the movement should be done half as slowly as the concentric phase. A rule of thumb is to use a 4 count for the eccentric (or negative) phase and a 2 count for the concentric (or positive) phase.

It’s very important to control the weight on the eccentric phase of the movement; not just letting the weight drop but keeping the muscles tight. Think of your muscles as a coiled spring being pulled outward; then explode out of the bottom of the movement.

Rest: Rest between 60-90 seconds between sets; a little more between exercises and body parts – 90-120 seconds or just long enough to unload the weights (always unload the weights as a courtesy to others) and reload the weights for the next exercise.

General: Always carry a water bottle with you. It’s important to stay hydrated but you don’t want to waste time continually running to the water fountain. Also carry a towel with you to wipe off the equipment when you’re through with it (also as a courtesy to others). Additionally, I carry my gym bag so I can carry my straps, wraps, belt, notebook, mp3 player and cell phone (I only answer it when my wife calls; if you’re too important to ignore your cell phone for an hour just quit working out, go back to your high stress job and plan on dying at a young age). Remember, you’re not in the gym to talk on the cell phone, socialize, read the paper, etc.; you’re there to bust your ass, improve your body and your overall health.

[Old_Fart2]

To bring this back to the top:

At the end of the first 8-10 weeks, I would suggest taking a few days off. Then repeat the same program, substituting different exercises, for example, Incline Bench instead of Falt Bench; Flat DB Presses instead of Incline DB Presses, Squats instead of Leg Press.

Also, increase the number of sets for the compound exercises to 4 instead of 3.

After another 8-10 weeks on this routine you'll be ready for the next phase which Killa_Z will be posting soon.

Stay tuned.

[Auron990]

Hmm should i do your plan, or Adonis's 8 weeks plan?

Yours seems easier.

[Old_Fart2]

Originally Posted by Auron990

Hmm should i do your plan, or Adonis's 8 weeks plan?

Yours seems easier.

If you're refering to this: 3 Day Total Body Plan, then it depends on what level you're currently at. My plan is designed more for the beginner in mind or someone has had an extended lay-off from training. Adonis' plan would be more for the intermediate or advanced trainee.

[Killa_Z]

its ok fart if you wanna say yours it better then dont worry, we tell Adonis , jus jokin'

[Adonis]

Agreed farts is more of a beginner program then the 3 day total body plan. There are a few on the site now.

Here is another one I posted recently

8 Week Plan for Rookies

I would recommend either of them, both are spectacular.

[Old_Fart2]

He's right, though. Mine is easier. That's why I say it's more for a beginner.

And where's yours, Killa? I thought you had it almost done?

Hey, Adonis, I forgot about that one. Sorry, that's a great workout routine.

Pick one, do it for 8 weeks, then go to the other one for 8 weeks.

[acutekitten]

I really like your comments about the cellphone. I don't even take mine into the gym. They can wait i get done and if its that urgent they can drive over to the gym and get me.

[aircru]

This is FANTASTIC!!!!!!!!!

[Auron990]

I already did a week of Adonis's 8 week plan. I'll stick to it for 7 more weeks.

[Adonis]

7 more weeks

[Killa_Z]

Originally Posted by Old_Fart2

And where's yours, Killa? I thought you had it almost done?

i've done the workout as you've seen, im just finishing off the diet, so when i post it it will be complete! (im aiming for it to be put in the sticky thread *hint hint* to the mods, haha)

[The ~ Magician]

This plan looks great, but what if you cant get to a gym, and you only have dumbells and barbells ??? Any ideas

[Old_Fart2]

Do you have a bench or power rack?

[The ~ Magician]

yeah i have a bench

[Old_Fart2]

Here's a variation:

3 Day a Week Program:

Monday:

Hack Squat: 3 sets x 8-10 reps each
Bench Press: 3 sets x 8-10 reps each
Bent Over Row: 3 sets x 8-10 reps each
Shoulder Press: 2 sets x 8-10 reps each
Shrug: 2 sets x 8-10 reps
Close Grip Bench Press: 2 sets x 8-10 reps
Bicep Curl: 2 sets x 8-10 reps

Use a weight that you can barely do about 9-10 reps with on your first set.

Wednesday:

Single Leg Split Squat (Alternate Legs): 4 sets x 10-12 reps
Dumbbell Straight Leg Deadlift: 4 sets x 10-12 reps
Dumbbell Press: 4 sets x 10-12 reps
Dumbbell Bent Over Row: 4 sets x 10-12 reps
Dumbbell Overhead Press: 3 sets x 10-12 reps
Lying Tricep Extension: 3 sets x 10-12 reps
Dumbbell Curl: 3 sets x 10-12 reps

Use a weight that you can barely do 11-12 reps with on your first set.

Friday

Same as Monday; use 5-10% less weight.

[The ~ Magician]

Cheers old fart, I'm gonna give that 1 ago,probs wont see any results, dont eat no where near enough, or enough of the right stuff. I would give you rep points bit I dont know how

[Old_Fart2]

Here's the follow up by Killa:

The Ultimate "Get Big" Program.

Now, who's going to work on the ultimate "Get Lean" program? Anyone? Anyone?