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jailynn24hb · Aug 15, 2012

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Thanks for clearing that up. I calculated my macros and stuff. Do you think this workout routine will give me decent ' noob gains '? :
Day 1:

Flat Barbell Bench Press: 3 sets of 8-10 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Seated Dumbbell Press: 3 sets of 8-10 reps
Barbell Curl: 3 sets of 8-10 reps
Lying Triceps Extension: 3 sets of 8-10 reps

Day 2:

Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Stiff Leg Deadlift: 3 sets of 8-10 reps
Lying Leg Curl: 3 sets of 8-10 reps
Seated Calf Raise: 3 sets of 15-20 reps
Crunches: 3 sets of 15-20 reps
Hanging Leg Raise: 3 sets of 15-20 reps

day 3 : off

day 4: same as day 1

day 5 : same as day 2

day 6 and 7 : Off
Click to expand...

Better than most of the routines noobs want to do

jailynn24hb · Aug 15, 2012

èíòèì óëàí óä&

Thanks for clearing that up. I calculated my macros and stuff. Do you think this workout routine will give me decent ' noob gains '? :
Day 1:

Flat Barbell Bench Press: 3 sets of 8-10 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Seated Dumbbell Press: 3 sets of 8-10 reps
Barbell Curl: 3 sets of 8-10 reps
Lying Triceps Extension: 3 sets of 8-10 reps

Day 2:

Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Stiff Leg Deadlift: 3 sets of 8-10 reps
Lying Leg Curl: 3 sets of 8-10 reps
Seated Calf Raise: 3 sets of 15-20 reps
Crunches: 3 sets of 15-20 reps
Hanging Leg Raise: 3 sets of 15-20 reps

day 3 : off

day 4: same as day 1

day 5 : same as day 2

day 6 and 7 : Off
Click to expand...

nope, volume is way too low for frequency. you need way more than one back excercize lol. try to create a split more like this if you want a 4 day split with frequency like that:

chest/back/arms
shoulders/legs/abs
off
chest/back/arms
shoulders/legs/abs
off
off

defelqy · Aug 15, 2012

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nope, volume is way too low for frequency. you need way more than one back excercize lol. try to create a split more like this if you want a 4 day split with frequency like that:

chest/back/arms
shoulders/legs/abs
off
chest/back/arms
shoulders/legs/abs
off
off
Click to expand...

Sorry i'm a beginner but for chest back arms etc.. how many workouts per each of em?

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jailynn24hb Well-Known Member

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