My beginner program

[marleau]

Goals are too have a strong upper body, and to keep my legs strong but I am not focusing on legs really. I am focusing more on upper body that is why there are so many excercises involving it.


Day One:

Bench Press 3 x 8

Incline Press 2 x 10

Military Press 3 x 8

Tricep (skull crushers) 3 x 10

Crunches 3 x 10

Day Two:

Pull-Up 3 sets to failure

Bent-over Barbell Row 3 x 8

Dumbell Curl 2 x 10

Squats 2 x 10

Leg curls 3 x 8

Reason theres no DL is because lack of weights in my home. On my birthday (not till august) I will ask for some olympic weights so I can add deadlifts. For now I am going to try leg curls. Thanks guys.

[ELmx479]

You can't DL but can Squat and Bench?? How much weight do you have? That program could use some work.

[marleau]

like maybe 150 if that.

[Dgro]

you're not gonna be able to do much for very long with 150

get really good at chinups, incline bench, OH Press, bench, and BO rows. learn squat and deadlift form (seriously learn it: repetition)

get a gym membership or more weights asap

[marleau]

Ya man I hope it can hold till my birthday, if not is it even worth squatting with that much? I am trying to work on my form very well so that I can get the most out of the workouts. Thanks dude.

[JohnS]

Go to the gym until your birthday

[Dan Wilson]

The gym would be the best option, but it looks like you're stuck at home. With only 150 lbs, your choices are limited, but lifting with that is better than not lifting at all. Instead of normal squats, try front squats. They'll give you a great workout and require less weight. You can try dips and chinups too, those require no weight at all. Otherwise, work on your main compound lifts (squats, bench, deadlifts) with the weight you've got and concentrate on using 100% proper form. Ramp up the number of reps you do if you come to a point where you can't add more weight. And don't neglect legs. They're important because (a.) they help your upper body grow as well, and (b.) you'll look stupid with a strong upper body and chicken legs. Good luck!

[marleau]

Thanks man, what would be better; pull ups or chinups.

[Commute]

Both do wonders, you can't go wrong with either...

[marleau]

great, so i guess i can start with chinups for the first couple months then change to pullups?

[rbtrout]

I'd do both. You can alternate them from week to week.
As has basically been pointed out already, the best bang for your lifting dollar is to focus on compound lifts - squats, deads, bench, pullups (chinups), sohp, bent rows, etc., exercises that hit several muscles at the same time.

[marleau]

thanks for the advice man appreciate it