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Metholology

Starting Routines

daily-routine

 

It’s absolutely paramount that you understand why you have taken it upon yourself to get involved with physical training. Working towards a goal will help you track your progress and act as a source of motivation. Failing to visualize and correctly set training goals will get you nowhere fast.

Choosing the right routine shouldn’t be a difficult task yet many people either overthink or over complicate the process. Keep it simple, especially if you’re starting out.

The below are a few simple and effective ones.

3 Day Split (Novice To Intermediate)
* use weight that is challenging but doable*
*3 times a weak*

Legs
• Leg Presses: 3 Sets x 12 Reps
• Leg Curls: 3 Sets x 12 Reps
• Standing Calf Raises: 3 Sets x 12 Reps

Chest/Shoulders
• Flat Barbell Bench Presses:3 Sets x 10 Reps
• Barbell Shoulder Presses:3 Sets x 10 Reps

Back
• Front Pulldowns: 3 Sets x 10 Reps
• Barbell Rows: 3 Sets x 10 Reps

Arms
• Barbell Curls:3 Sets x 10 Reps
• Lying Tricep Extensions:3 Sets x 10 Reps

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6-Day Split (Intermediate To Advanced, Strength and Size)
Two Days On, One Day Off, One Day On, Two Days Off, Repeat.

Monday: Chest/Shoulders/Triceps

Chest
• Incline Bench Presses: 3 Sets X 8 Reps
• Dumbbell Presses: 3 Sets X 8 Reps
• Incline Flyes: 3 Sets X 8 Reps
• Flat Bench Presses: 3 Sets X 8 Reps
• Cable Crossovers: 3 Sets X 15 Reps

Delts
• Machine Rear Laterals: 3 Sets X 10 Reps
• Side Laterals: 3 Sets X 10 Reps
• Machine Laterals: 3 Sets X 10 Reps
• Seated Presses: 2 Sets X 6 Reps

Triceps
• Overhead Tricep Extensions: 3 Sets X 12 Reps
• Lying Tricep Extensions: 3 Sets X 12 Reps
• Cable Pulldowns: 3 Sets X 12 Reps

Tuesday: Legs/Calves

Legs
• Squats: 4 Sets X 6-15 Reps
• Lying Leg Curls: 4 Sets X 12 – 15 Reps
• Leg Extensions: 4 Sets X 12 – 15 Reps
• Stiff Leg Deadlifts: 4 Sets X 12 – 15 Reps

Calves
• Standing Calf Machine: 4 Sets X 15 Reps
• Seated Calf Raises: 4 Sets X 15 Reps

Wednesday: OFF

Thursday: Back/Biceps

Back
• Barbell Rows: 3 Sets X 6-8 Reps
• Dumbbell Rows: 3 Sets X 8 Reps
• Seated Cable Rows: 3 Sets X 10 Reps
• Chins: 3 Sets To Failure
• Deadlifts: 2 Sets X 6-8 Reps
• Shrugs: 4 Sets X 15 Reps

Biceps
• Preacher Curls: 3 Sets X 8 Reps
• Seated Dumbbell Curls: 3 Sets X 8 Reps
• Barbell Curls: 3 Sets X 8 – 12 Reps

Discussion

2 thoughts on “Starting Routines

  1. It’s perfect time to make a few plans for the future and
    it’s time to be happy. I’ve read this submit and if I may just I wish to recommend you few interesting things
    or suggestions. Perhaps you could write subsequent articles relating to this article.
    I desire to read even more issues approximately it!

    Like

    Posted by Bill | July 22, 2016, 9:27 pm

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Abstract

With the over abundance of false info and shilled products in an ever growing industry, it's not hard to find yourself following counterproductive advice or using products that under deliver. Prim3d is a simple to navigate, information rich medium offering advice on health, fitness, performance and everything in between.

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