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Thread: Routine ok for beginner??

  1. #1
    Wannabebig Member bdd814's Avatar
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    Routine ok for beginner??

    This was written up by Dave Tate. I found it while researching PL. Is it a good starter routine?
    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 5 sets of 15 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Lying Barbell tricep extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 rep

  2. #2
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    This is a very small part of a workout that Dave posted. It's also very old. Not to say it's not good, but like I said, this is one week of a much bigger program.

    Honestly, I would look into Jim Wendler's 5/3/1 program. It's great for raw lifters. It's very simple and focuses on the important lifts. Check out his stuff on EliteFTS.com. It's not laid out, so check his training logs and ask questions. If it doesn't make sense, PM me and I'll help you out.

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