I thought it would be a good idea for people to post example workouts for all the n00bs out there who don't know much about weightlifting (including myself).

Personally I find myself doing 30 minutes of upper-body exercises on the weight machines in the gym and then doing 30-60 minutes of cardio afterwards. I know I should probably be doing more upper-body work but I don't know how/what exercises I should be doing to hit all the major muscle groups.

Ideas?

- Chris H.

If you're not doing squats and/or deadlifts you might as well not even bother lifting at all.

You're a godd@mn American hero.

This is my workout. It is fantastically murderous and works better than anything I have previously employed. I have added 95 lbs to my deadlift and 55lbs to my bench in 6 months. I recommend it for anyone, regardless of fitness level. Just tweak it based on your experience.

Sunday: Legs I
Dynamic Warmup to get juices flowing
Squats, 4-6 sets of 4-6 reps
Deadlift, 3 sets of 4
Step-up, 3 sets of 6

Monday: Chest + Bicep
Free Cable Press, 3 sets of 6 (AC joint needs to heal)
Medicine Ball Uneven pushup, 3 sets 30 (Ditto AC joint)
Standing Barbell Curl, 5 sets of 5 done as 10-12 second cluster
Seated Dumbbell Hammer, 3 sets of 8
BOSU ball pushup, 3 sets of 25
Arnold curls 3 sets of 8 (this is just a squatting concentration curl)

Tuesday: Back and Abs/Core
Bent over row, 3 sets of 6
T-Row, 3 sets of 6
Planks, 6 minutes
Inverted pullup, 3 sets of 12 with pause at top
Free standing row, 3 sets of 8 with pause at top

Wednesday: Legs II
10 minute row
3 sets of 6 lunges
3 sets of 8 front squat
Cleans until my feet hurt

Thursday: Cardio, core/abs
5-6k on rowing machine
3 sets 6 minute planks
Sit-ups

Friday: Shoulders + triceps
Standing Dumbbell military, 4 sets of 6
Upright row, 3 sets of 8
Face-crushers, 3 sets of 6
Single arm tricep extension, 3 sets of 8
External rotation, 3 sets of 8
Rope tricep extension, 3 sets of 8 with pause

Saturday: rest

Right now I'm doing a 3/1 split - 3 days on, 1 off. The days are Shoulders/Arms, Legs/Abs, Chest/Back. For best results, whenever possible do an exercise standing and with the barbell - works whole body better.

Shoulders/Arms:
Overhead press: 4-5 sets of 4-8 reps
Upright Row/Front Raise/Side Raise: 6 reps UR, 8 reps front raise, 6 reps side raise - no rest between exercises. 3-4 sets of this.

Bi Curl: 8 reps, 3-4 sets (might hammer curl lower weight to failure on each set)
Preacher Curl: 8 reps, 3-4 sets
Reverse Curl: 8/3-4

Dumb bell extension/close grip press: both to failure (usually about 6 reps of each), done without rest - so one dumb bell held w/ both hands, seated on bench w/ back against weighted barbell... Have someone remove the weight when you fail, then lie down and do close-grip press to failure.
Dips: 3 sets to failure

Will vary some of the exercises, substituting when bored.

Legs:

Addubctor and Abcuctor machine: 12 reps, 3 sets
Squat*: warmup: 2 sets 8-10 reps, 4-5 sets work sets of 4-6 reps
lunges: 3-4 sets, 8 reps/leg
deadlift: 6-8 reps, 3 sets
seated calf raise (plates): 12-20 reps, 3-5 sets
seated calf raise (machine): 12-20 reps, 3 sets
*if can't get squat rack, leg press, 4-5 sets of 4-6 reps, then smith machine squats, 3-4 sets of 4-6 reps...

situps on decline w/ medicine ball toss to workout partner - 12-20 reps, 3-5 sets
plank: 30-45sec, 3X
crunch on exercise ball: 12-15 reps, 3 sets
lower back extension: 8-12 reps, 3 sets

Chest/Back:
BP: 5 sets, 4-6 reps... might super with dumbbell flys
Incline BP: 5 sets, 4-6 reps, might also super w/ flys
Bent Row: 5 sets, 4-6 reps, might super w/ dumbbell rows
pull-ups: 3 sets to failure
seated machine/cable row: 3-4 sets, 6-8 reps

Dude you have got a pretty good 3 day split, but heavens sake get off the ab/adductor and calf raise machine, those things are a complete waste of time.

the ab/adductor I do as a result of an old knee injury - I'm using it to speed up improvements in my squats, and to help with my stability (knee injuries suck!).

The calf raise is certainly not necessary, and I do that just b/c it's a part of my training partner's routine and it's fun (I either do his weight w/ one leg instead of two, or try to double his weight)... And, even though I'm still about 80lbs overweight, my calves are freakin awesome

Those sound like good routines. It's just difficult for a beginner like me because I'm not sure what all those exercises are/the proper form to utilize them.

Chris, have you taken a look at the Stronglifts 5X5 Beginner routine? It will take you less time and has relatively few exercises. The basis of the whole thing is the squat, which you do every workout.

Fair enough dude.



Your partner needs to start cleaning, they are just as fun and work your calves a hell of a lot.



Use teh internets! Google it, then immediately disregard any article that comes out of Men's Health or Maxim.

Good training advice can be found here and here

(The latter of the two can get a bit "faddish")

But pay close attention to the pictures in Maxim... very important...

I took a brief look at the Stronglift 5x5 routine a few minutes ago that I saw from one of your previous posts Dave. I'll be able to take a better look at home where I can actually watch videos. Thanks.

I am currently doing the 5x5 stronglifts and I am adding weight everyday. The squat when I started kicked me ass when it was just the bar/45lbs. Now I am squating 120lbs.. 3 weeks in.

Nice, Ara!! Looking forward to throwing those big plates on soon??

You know it... tired of walking to the guys benching 6 big 45lbs plates and I am asking if they are using the 3 10lb plates and the 2.5lbs plates. /fail