Weightlifting plan still starting out a scheme..?

Question

I read from somewhere that as a beginner, I should do two arm exercises, two shoulder exercises and two leg exercises.. I'm going to include chest as well.

Anyway, I was thinking maybe I should do this:

*10 reps for arms and shoulders (3 sets) - rest in between sets 1 min.
*10 reps for legs and thighs (3 sets) - rest in between sets 1 min.

Is it ok for me to exercise arms, shoulders, torso and legs all on the same day (with 3 sets on each)? Or should I only do one part of my body each day (for example, I exercise arms and shoulders on Monday, rest on Tuesday, then exercise the chest and legs on Wednesday)? Which one is recommended? Thanks for your help.

Answer 1

You can do more than 2 exercises on a body part as a beginner. I would just ease your way into it at first as you will be sore the more vigorous your exercise is.

I would do 12 sets of bi's and tri's for arms.
3-4 sets of 10-12:
Tri's: Tri Push down
Skull crushers
Reverse Tri Pull down (either single hand or with bar double)
Mix in ropes as well.

Bi's: Alternating Dumbbell curl (twist and squeeze at top)
Preacher curl (either machine or with curl bar)
Hammer curls
Mix in rope curls (twist and squeeze at top)

Legs: Start with leg press machine, quad extension machine, hacksquats, Hamstring curls, lunges

Chest: Incline bench (dumbbell or regular)
Flat bench (dumbbell or regular)
Flyes (decline or regular) (Cables or once you get into it, dumbbells).

Shoulders: Shoulder press (dumbbell or regular) Front Delt.
Front raises (alt dumbbell) Front delt.
Lateral raises (dumbbell) Lateral (mid delt)
Upright row Lat Delts
Cable row (Post delt)

Back: Warm up with pull ups
Lat pull downs
Seated rows
Bent over rows
Traps: Dumbbell or Barbell shrugs
Or: mix in with shrug bar (diamond shape bar)

Do abs, forearms and calves 2 times a week on any of the days. Make sure they are split 2-3 days apart.

Make sure all exercises are controlled with a positive and negative movement.

Start light to get any soreness out of the way. Increase weight weekly.

I would work the major muscle groups 1x/wk. Need rest for recovery. This should be a good 5 day program for you with 2 days rest.

1 min rest between sets is fine. I normally do 45-60 seconds to make sure the blood is still pumping and I can get the maximum burn/pump possible.

Eat well, rest well and listen to your body.

Answer 2

The best thing to do is work out three days out of the week.. one day arms, next day legs, three day arms. The next week the opposite. Whatever you work out you need to allow 48 hours for it to heal. The abs can work out everyday because you can not really break them. As far as reps go, it depends on what you what out of your work out. I do 15 reps three times of what ever i am working out because i only want to get tone. However, if you are trying to get stronger then 5 reps three times is what you should be doing. Regardless of which way you start out remember hoe much weight you are working out with and stay with it until it is no longer hard to do the third rep all together.

you can work out two days in a row, i just would not work out the same muscle.

Answer 3

Depends on how many moving parts you want to be sore on the same day!. Start out slow and build up Do whatever your body dictates. If you do too much it will tell you about it.
see: coach Jack Medina.com Great trainer. Good sound advise.