Gym routines/plans?? Watch

Nerd2
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Where can I find example gym routines for beginners?
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JimmyGatz
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Nerd2
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(Original post by JimmyGatz)
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Thank you, is this an effective workout? Did you use this yourself? It doesn't say how much weight, what should I be lifting? When do I know when to move on to a more advanced workout?

Sorry for all the questions.
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Scoobiedoobiedo
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What's your goal?
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JimmyGatz
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(Original post by Nerd2)
Thank you, is this an effective workout? Did you use this yourself? It doesn't say how much weight, what should I be lifting? When do I know when to move on to a more advanced workout?

Sorry for all the questions.
Well I'm a beginner and only started this two weeks ago. You need to try for yourself and see which weights you can handle. This routine mixed compound exercises with accessory so you should see muscle gain all over the body. Do this routine for 6-8 months then maybe move on to something different.


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Nerd2
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(Original post by Scoobiedoobiedo)
What's your goal?
Lose fat and gain muscle.
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Nerd2
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(Original post by JimmyGatz)
Well I'm a beginner and only started this two weeks ago. You need to try for yourself and see which weights you can handle. This routine mixed compound exercises with accessory so you should see muscle gain all over the body. Do this routine for 6-8 months then maybe move on to something different.


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okay fair enough, I'll follow this for now
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Scoobiedoobiedo
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(Original post by Nerd2)
Lose fat and gain muscle.
Pick one and focus on it. You're aren't going to achieve both at the same time.
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JT14
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you can create your own workouts here http://www.smarterhealthandfitness.c.../Generator.php
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SteveBlade
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Just started this after doing 4 months of AllPros beginner routine. I got some good results, bit ai feel like this one caters to me better.

1. Squats 3 sets of 8-10 reps. 2 minutes rest between sets.

2. Bench Press 3 sets of 8-10 reps. 2 minutes rest between sets.

3. Rows 3 sets of 8-10 reps. 2 minutes rest between sets.

4. Triceps Press Downs 2 sets of 10-12 reps.

5. Calf Raises 1-2 sets of 10-12 reps. 1 minute rest between sets.

Workout B

1. Deadlifts 3 sets of 8-10 reps. 2 minutes rest between sets.

2. Pull-Ups (or Lat Pull-Downs) 3 sets of 8-10 reps. 2 minutes rest between sets.

3. Overhead Shoulder Press 3 sets of 8-10 reps. 2 minutes rest between sets.

4. Biceps Curls 2 sets of 10-12 reps.

5. Abs 1-2 sets of 10-12 reps. 1 minute rest between sets.

I do a 7 minute ab routine instead. I do assisted pull ups as I'm still too weak, and due to lower back problems I do leg presses instead of squats. Hopefully I can get into squats soon though.
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Nerd2
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(Original post by SteveBlade)
Just started this after doing 4 months of AllPros beginner routine. I got some good results, bit ai feel like this one caters to me better.

1. Squats 3 sets of 8-10 reps. 2 minutes rest between sets.

2. Bench Press 3 sets of 8-10 reps. 2 minutes rest between sets.

3. Rows 3 sets of 8-10 reps. 2 minutes rest between sets.

4. Triceps Press Downs 2 sets of 10-12 reps.

5. Calf Raises 1-2 sets of 10-12 reps. 1 minute rest between sets.

Workout B

1. Deadlifts 3 sets of 8-10 reps. 2 minutes rest between sets.

2. Pull-Ups (or Lat Pull-Downs) 3 sets of 8-10 reps. 2 minutes rest between sets.

3. Overhead Shoulder Press 3 sets of 8-10 reps. 2 minutes rest between sets.

4. Biceps Curls 2 sets of 10-12 reps.

5. Abs 1-2 sets of 10-12 reps. 1 minute rest between sets.

I do a 7 minute ab routine instead. I do assisted pull ups as I'm still too weak, and due to lower back problems I do leg presses instead of squats. Hopefully I can get into squats soon though.
where's the cardio? I have a back problems as well, I'm looking to slowly strengthen it and hopefully it will feel better in the long run
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SteveBlade
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Well this is for 3 days a week. So lets say you do Mon-Fri you'd do:

Mon: Workout A
Wed: Workout B
Fri: Workout A

Then the following week it'd be BAB.

Cardio can be done on off days, or after your workouts. I'd do short HIIT if I were you, but I'm in another boat and I've recently cut out cardio as I'm looking to gain some mass. I'll start cardio again in January though, as I want to start training with football teams again next summer.

Swimming would be another good option if you could.
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