Baseball11 & Charlie11 Basic Workout

[RickB]

*3 sets of 10-12
**3 sets of 6-8
*** 3 sets of 15-20

Chest & Tricep day
Flat bench *
Incline wide grip bench*
Dips **
Skull crushers *
Tricep kickbacks *

Leg day
Squats *
Lunges *
Leg Extensions *
Leg Curls *
Calf Raises ***


Back & Bicep day
Deadlift **
Pull-ups (4 sets til failure)
Shrugs ***
Bent Over Barbell Rows **
Barbell Curls *


Shoulders & Abs
Military Press **
Lateral Raises *
Front Raises *
Bent Over Reverse Fly's *
Various Ab exercises


Baseball11, go moderate with the weights at first. Master form especially on Deadlifts and Squats before progressing too much. Get comfortable with the movements before lifting "heavy". After you quit progressing which could happen in 3-6 months, will put you on something more advanced. But don't discount this because all it takes is dedication and moving weight for a beginner to progress at first.

Charlie11, I suggest basically the same and remember, your goal is to just get a bit stronger, but I don't want to hear about you maxing out on anything yet. If you feel like doing more reps with the weight you have, that is fine. Remember, right now for you is triggering muscular hyperplasia more than muscular hypertrophy. Hyperplasia can benefit you the rest of your life.



Steve, chime in here if you see something you recommend changing or adding.

[baseball11]

*3 sets of 10-12
**3 sets of 6-8
*** 3 sets of 15-20

Chest & Tricep day
Flat bench *
Incline wide grip bench*
Dips **
Skull crushers *
Tricep kickbacks *

Leg day
Squats *
Lunges *
Leg Extensions *
Leg Curls *
Calf Raises ***


Back & Bicep day
Deadlift **
Pull-ups (4 sets til failure)
Shrugs ***
Bent Over Barbell Rows **
Barbell Curls *


Shoulders & Abs
Military Press **
Lateral Raises *
Front Raises *
Bent Over Reverse Fly's *
Various Ab exercises


Baseball11, go moderate with the weights at first. Master form especially on Deadlifts and Squats before progressing too much. Get comfortable with the movements before lifting "heavy". After you quit progressing which could happen in 3-6 months, will put you on something more advanced. But don't discount this because all it takes is dedication and moving weight for a beginner to progress at first.

Charlie11, I suggest basically the same and remember, your goal is to just get a bit stronger, but I don't want to hear about you maxing out on anything yet. If you feel like doing more reps with the weight you have, that is fine. Remember, right now for you is triggering muscular hyperplasia more than muscular hypertrophy. Hyperplasia can benefit you the rest of your life.



Steve, chime in here if you see something you recommend changing or adding.
Start this on a Monday and end on Thursday? Take the weekend off? Thanks again for the workout.

[RickB]

You can do it that way or take a break in the middle on Wednesday. Basically just 4 days for every 7. Take breaks whenever works out best for you.

You can add some ab work on your rest days if you'd like. Maybe even hit calves again at some point.....that's if you aren't still sore on the calves.

[stevefondy]

Good routine Rick, and good advice. I use the same one and like to run it:

Chest Day (Pushing movements)
Leg Day
OFF
Shoulder Day (Pushing movements)
Back Day
OFF
OFF

I like to have a few more days off after deadlifts so I'm not mentally/physically strained when I work legs...if that makes sense? Deadlifts and squats are great exericses, and generally work best with as many days apart as possible because they are taxing...even with lighter weights.

[RickB]

Guys, here's a thread I started on Illpumpyouup.com that shows some videos of common exercises and emphasizes good form. Take a look:
http://forum.illpumpyouup.com/showthread.php?t=13342

[baseball11]

Guys, here's a thread I started on Illpumpyouup.com that shows some videos of common exercises and emphasizes good form. Take a look:
http://forum.illpumpyouup.com/showthread.php?t=13342

OK. Thanks Rick.

[baseball11]

We are starting the new workout today. Thanks Rick and Steve for helping us.

[charlie11]

thanks rick and Steve for the advice we will get on that!!

[stevefondy]

thanks rick and Steve for the advice we will get on that!!

Hope the workouts go well!

[RickB]

How are things going here? Staying consistent? <---that's most important! ;)

[baseball11]

We are started on the workout finally. We did chest and triceps on Monday and legs yesterday. Today is back and bicep day.

[stevefondy]

Good luck and hope you don't get too sore.

[baseball11]

Good luck and hope you don't get too sore.

Too late for that. I am only sore around the chest area. Legs aren't sore.

[baseball11]

Chest and triceps-check
legs-check
back and biceps-check

[stevefondy]

Chest and triceps-check
legs-check
back and biceps-check

Sore. Check!

[RickB]

Good deal! Check! ;)

[baseball11]

Shoulders and abs today. Better get busy.

[RickB]

Good stuff! Keep hitting it! :thumbup:

[baseball11]

Workout day!!!!

[RickB]

Workout day!!!!

Woot! :rockon:

[baseball11]

Chest and tri's are done. Feels good to workout. I wish I had more time to do it.

[RickB]

Keep it going! You guys will be buff in no time ;)

:strong:

[baseball11]

Were trying to be!!:D

[RickB]

Are you guys still hitting this? Consistency is key here! ;)