Beginners program

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Anonymous
Beginners program 2016-05-04 00:12:27 Post No. 37028411
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Beginners program Anonymous 2016-05-04 00:12:27 Post No. 37028411 [Report]

I've been lifting for about three months now and following this program at the moment.. Is this good? Would you recommend any changes?
pic unrelated

Week 1, PPL:

Push (Chest/Triceps/Shoulders):
Monday, Thursday
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell overhead press: 3x10
Rope Pushdowns (circuit machine): 3x10-
Skullcrushers: 3x10
Shrugs (Smith machine ): 3x10

Pull (Back/Biceps):
Tuesday, Friday
Deadlift: 3x5
T bar row: 3x10
Wide grip Lat Pulldowns (circuit machine): 3x10
Seated Rows (circuit machine): 3x10
Barbell Bicep Curls: 4x-10
Choice of one other bicep exercise (typically Hammer Curls): 3x10

Legs (Quad/Ham/Calves):
Wednesday, Saturday
Barbell Squats: 4x5
Leg Press: 3x10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (Smith machine): 5x10
Båda maskiner för insida och utsida av lår (valfritt): 3x10 på vardera
Magövningar (valfritt)

Week 2:

Legs/lower back:
Monday
Deadlift: 5x5
Squats: 5x5
Lunges: 8x3 (8 per leg)
Leg extensions: 3x10
Leg curls: 3x10
Leg press: 3x10
Hyperextensions: 3x10
Machines for inside and outside of thighs: 3x10 on each machine
Barbell hip thrust : 3x10
Calf raises: 5x10

Shoulders:
Tuesday
Barbell OHP: 5x5
Reverse upright rows: 3x10
Shrugs: 3x10
Front dumbbell raises: 3x10
Lateral dumbbell raises: 3x10
Seated dumbbell OHP: 3x10

Triceps/Chest:
Wednesday
Barbell benchpress: 5x5
Incline benchpress: 3x10
Dumbbell benchpresss: 3x10
Cable crossover: 3x10
Skullcrusher: 3x10
Tricep kickbacks: 3x10
Rope pushdowns: 3x10
Triceps pushdowns: 3x10

Biceps/upper back/forearms:
Thursday
Pull ups: 3x10
T bar row: 3x10
Dumbbell bent over row: 3x10
Straight arm pulldown: 3x10
Wide grip lat pulldown: 3x10
Bicep curls: 3x10
Zottman curls: 3x10
Bicep curls on curcuit machine 3x10
Reverse grip bicep curls: 3x10
Finger curls: 3x10
Reverse wrist curls: 3x10

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Anonymous 2016-05-04 00:13:41 Post No.37028427
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Anonymous 2016-05-04 00:13:41 Post No.37028427 [Report]

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Read the fucking sticky, faggot.

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Anonymous 2016-05-04 00:14:32 Post No.37028438
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Anonymous 2016-05-04 00:14:32 Post No.37028438 [Report]

>>37028427
my bad babe

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Anonymous 2016-05-04 00:23:05 Post No.37028517
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Anonymous 2016-05-04 00:23:05 Post No.37028517 [Report]

week 1 is good, week 2 is some retarded shit. Just do the PPL twice a week, resting on the 7th day. Also you really don't need to be doing that much volume on leg day, 4 exercises should do. Other than that looks good man!

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Anonymous 2016-05-04 00:32:12 Post No.37028620
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Anonymous 2016-05-04 00:32:12 Post No.37028620 [Report]

>>37028411
if you haven't tried DB shrugs I'd give that a shot. I'm not a fan of Smith machines except for maybe upright rows, but doing DB shrugs keeps your hands in a more comfortable, neutral position.

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Anonymous 2016-05-04 00:44:05 Post No.37028769
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Anonymous 2016-05-04 00:44:05 Post No.37028769 [Report]

>>37028517
week 2 is more to target all specific muscle groups, such as an exercise in each deltoid. but i will decrease amount on leg day, which exercises (apart from squats) would you recommend i still have?
>>37028620
i will try them next time then, thanks for advice

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Anonymous 2016-05-04 00:45:58 Post No.37028786
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Anonymous 2016-05-04 00:45:58 Post No.37028786 [Report]

>>37028769
no problem. also, make sure to shrug when you OHP. i started doing that and was able to breakthrough a plateau with mine.

also, you didn't translate all of your routine, OP :)

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Anonymous 2016-05-04 00:46:02 Post No.37028790
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Anonymous 2016-05-04 00:46:02 Post No.37028790 [Report]

>>37028411
also i forgot to translate a bit from swedish
Båda maskiner för insida och utsida av lår (valfritt): 3x10 på vardera
Magövningar (valfritt) = both machines for outside and inside of thighs: 3x10, and abs

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Anonymous 2016-05-04 00:51:34 Post No.37028857
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Anonymous 2016-05-04 00:51:34 Post No.37028857 [Report]

>>37028786
i will try shrugging as well next time

OHP is the one thats going best for me, ive gone from 15 kg to 32,5, so will definitely try shrugging next time. does it activate the upper traps more?

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Anonymous 2016-05-04 00:53:13 Post No.37028873
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Anonymous 2016-05-04 00:53:13 Post No.37028873 [Report]

>>37028790
Gotcha. Those are awesome and go a long way toward improving your squat. The good thing is going into a routine where you have your main compound lifts and using other exercises to enhance/support those muscles. For instance, any isolation work I do is specifically to hit a muscle group that needs extra work because i'm either lagging on a lift or trying to push for a new 1rm

Keep it up, OP. You'll make it

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Anonymous 2016-05-04 00:56:44 Post No.37028918
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Anonymous 2016-05-04 00:56:44 Post No.37028918 [Report]

>>37028857
yeah, just keep your head upright because the upper traps connect to the base of your skull. also, farmer walks are god tier for everything, including the upper trap

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Anonymous 2016-05-04 01:04:58 Post No.37029006
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Anonymous 2016-05-04 01:04:58 Post No.37029006 [Report]

>>37028873
thanks for help babe, really appreciate it
>>37028918
which day should i do farmers walk on each week then? i googled them and they sure seem like a good exercise so will add them to routine