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Thread: Which workout to use?

  1. #1
    Wannabebig Member
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    Which workout to use?

    I know it may be a bit biased on here but just kinda wondering which you guys think would be more beneficial. WBB #1 or one i found on bodybuilding.com. Heres the bodybuilding one. Im brand new to working out, only been hitting them gym for about a week so far, and tracking my food on fitday . Thanks to everyone who helps

    Training Program First Month

    Training split 1 on, 1 off
    Day 1: Chest/shoulders/arms
    Day 2: Rest
    Day 3: Back/legs/waist
    Day 4: Rest
    Day 5: Chest/shoulders/arms
    Day 6: Rest
    Day 7: Back/legs/waist
    Day 8: Rest
    And so on...

    Day 1

    Chest:
    Bench press: 5x12,10,8,6,4
    Incline bench press: 4x12,10,8,6
    Dumbbell pullover: 3x15,15,15

    Shoulders:
    Military Press: 4x12,10,8,6
    Bent over laterals: 4x12,10,10,8

    Biceps:
    EZ preacher curl: 4x10,8,6,5
    Alternate dumbbell curl: 4x10
    Incline dumbbell curls: 4x8,8,6,6

    Triceps:
    Pulley pushdowns: 4x12,10,10,8
    Lying French press: 4x10,10,8,6
    Close grip bench press: 4x10,10,8,6

    Forearms:
    Wrist curls: 3x15,15,15

    Day 2

    Rest

    Day 3

    Back:
    Wide grip pull downs to the front: 4x15,12,10,8
    T-bar rows or one arm dumbbell rows: 4x10,10,8,8
    Pulley rows: 4x15,12,10,8
    barbell shrugs: 3x10,10,8

    Legs:
    Squat: 5x15,12,10,8,6
    Leg press: 4x12,10,10,8
    Leg curls: 4x12,10,8,8

    Calves:
    Standing calf raises: 4x15,12,10,10
    Seated calf raises: 4x15,12,10,10

    Waist:
    Crunches

    Second Month

    Training split 3 on, 1 off
    Day 1: Chest/arms
    Day 2: Legs/waist
    Day 3: Back/shoulders
    Day 4: Rest
    Day 5: Chest/arms
    Day 6: Legs/waist
    Day 7: Back/shoulders
    Day 8: Rest
    And so on...

    Day 1

    Chest:
    Bench press: 5x12,10,8,6,4 (Last 3 sets perform partials with heavy weight)
    Incline dumbbell bench press: 4x12,10,8,6
    Decline bench press: 4x10,8,8,6 ( If you have problem with your shoulders avoid this exercise and swap to Decline Flyes)

    Biceps:
    Alternate dumbbell curls: 4x10,8,6,5
    EZ-Barbell curls: 4x10
    Incline dumbbell curls: 4x8,8,6,6

    Triceps:
    Pulley pushdowns: 4x12,10,10,8
    Lying French press: 4x10,10,8,6
    Close grip bench press: 4x10,10,8, 6

    Forearms:
    Wrist curls: 3x15,15,15

    Day 2

    Legs:
    Squat: 5x15,12,10,8,6
    Leg press: 4x12,10,10,8
    Leg extensions: 4x12,12,12,10
    Leg curls: 4x12,10,8,8

    Calves:
    Standing calf raises: 4x15,12,10,10
    Seated calf raises: 4x15,12,10,10
    Donkey calf raise: 4x12,10,10, 8

    Waist:
    Crunches

    Day 3

    Back:
    Wide grip pull downs to the front: 4x15,12,10,8
    T-bar rows or dumbbell rows: 4x10,10,8,8
    Superset:
    Pulley rows: 4x15,12,10,8
    Dumbbell pullover: 4x10,10,9,8
    Deadlift: 3x8,6,4

    Shoulders:
    Upright rows: 4x12,10,8,6
    Bent over laterals: 4x12,10,10,8
    Barbell shrugs: 3x10,10,8
    Last edited by Trev; 11-14-2006 at 08:35 PM.

  2. #2
    Wannabebig Member
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    Any ideas anyone :P?

  3. #3
    Grammar Nazi BG5150's Avatar
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    Posts that last longer than one screen don't get much attention.

    That said, I'd probably go with WBB instead of anything I'd read on bb.com.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

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  4. #4
    Senior Member Howard 9's Avatar
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    Personally I feel WBB1 is too light of a workout, I would go with BGB to start out with.
    [Journal | My Diet]
    [Bench 170x5 | Squat 255x5 | Deadlift 300x5]
    "It is hard to fail, but it is worse never to have tried."

  5. #5
    Grammar Nazi BG5150's Avatar
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    I started out with Max-OT ('cause hitting anything twice a week was killer on the DOMS). I had mega (newbie) gains. That was great program. Then I did full body madcow's 5x5. Now I'm doing an upper/lower split. Excellent.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  6. #6
    Senior Member beatlesfreak's Avatar
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    BGB is great. So is WBB. And both are prolly much better than anything you read in a bodybuilding site.

    However, there is another very successful option.

    Do a search here for "Rippetoe" or go to your local library [or Amazon] and find yourself a copy of the book "Starting Strength." Read it lid to lid and do it faithfully.

    If you are brand new to lifting you would do yourself a huge favor to adopt a 3 x per week full body routine like Rippetoe's.

    But, each to his own....

    Good luck.

  7. #7
    Wannabebig Member
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    Thanks all! Ill check all those out

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