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Yor first ever Bodybuilding training routine

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  • Yor first ever Bodybuilding training routine

    this is what i used to do when i started training as a bodybuilder... i took from a magazine dorian yates "heavy duty routine" and changed a couple of exercises... i didn't know how to train and how to true go all out on one set, also my diet was shit... i was eating everything i had in my fridge and i became fat as a pig.... in 3 months of training i was totally overtrained... the only thing that was growing were my legs....

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mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--><!--[if gte mso 9]><xml> <o:shapedefaults v:ext="edit" spidmax="1026"/> </xml><![endif]--><!--[if gte mso 9]><xml> <o:shapelayout v:ext="edit"> <o:idmap v:ext="edit" data="1"/> </o:shapelayout></xml><![endif]--> BODYPART EXERCISE SETS REPS

    DAY 1
    Delts Standing dumbbell presses 1* 12
    1* 10
    1 6-8
    Standing Db lateral raises 1* 10
    1 6-8
    One-arm cable lateral raises 1 8-10
    Traps Dumbbell shrugs 1* 12
    1 8-10
    Triceps Cable pressdowns 1* 12
    1* 10
    1 6-8
    Decline EZ-bar extensions 1* 10
    1 6-8
    One-arm reverse pushdown 1 6-8

    DAY 2
    Back Assisted pulldown 1* failure
    Panatta pulldowns machine(reverse grip) 1* 12
    1* 10
    1 6-8
    Or curl grip pulldown 1* 12
    1* 10
    1 6-8
    Underhand barbell rows 1* 10
    1 6-8
    One-arm Panatta rows 1 6-8
    Seated cable rows (underhand grip) 1 6-8
    Rear delts Reverse cross overs 1 6-8
    Bent-over lateral raises 1 6-8
    Hyperextensions machine 1 6-8
    Deadlifts 1* 8
    1 6-8

    DAY 3: Rest

    DAY 4
    Chest Incline barbell presses 1* 12
    1* 10
    1* 6-8
    1 6
    Incline machine presses 1* 10
    1 6-8
    Incline dumbbell flyes 1* 10
    1 8
    Cable crossovers 1 8-10
    Biceps Incline dumbbell curls 1* 10
    1 6-8
    Standing EZ-bar curls 1* 10
    1 6-8
    Rope hammer curls 1 6-8

    DAY 5: Rest

    DAY 6
    Quadriceps unilateral Panatta leg extensions 1* 15
    1* 12
    1 10-12
    Leg presses 1* 12
    1* 12
    1 10-12
    Barbell squats 1* 12
    1 8-10
    Hamstrings Lying leg curls 1* 8-10
    1 8-10
    Stiff-leg deadlifts 1 10
    Single-leg curls 1 8-10
    Calves Calf press 1* 10-12
    1 10-12

    DAY 7: Rest

    * warm-up sets

  • #2
    If you think that your first training routine was stupid look at this:
    Monday:
    chest
    4 sets of dumbbell flys
    4 sets of dumbbell press
    3 sets of incline flys
    3 sets of incline dumbbell press


    tue :back:
    Only:
    2 sets of dumbbell rows
    and
    4 sets of bent over dumbbell rows

    Wednesday legs:
    4 sets of lunges
    4 sets of dumbbell stiff leged deads
    4 sets of standed calf rises
    4 sets of squats
    4 sets of leg curls
    3 sets of seated calf rises

    Thu shoulders
    4 sets of side raises
    4 sets of alternating dumbbell press
    4 sets of reverse flys
    4 sets of front raises
    4 sets of dumbbell press
    4 sets of dumbbell shrugs
    Friday arms

    4 sets of dumbbell french press
    4 sets of negative curls
    4 sets of bench dips
    4 sets of hammer curls
    4 sets of close grip db press
    4 sets of biceps curls
    3 sets of dumbbell kickback
    bicep curls 1 x 30
    dumbbell french press 1 x 30

    But that was only one week. Then I was doing something more normal, except the volume on the back was still very low.

    Comment


    • #3
      Something with Arnold Volume.
      Not Everything. Not Yet.

      Comment


      • #4
        Day 1 Legs
        Day 2 Chest
        Day 3 Back
        repeat

        then i did the muscle and fitness frequent fryer program, that was awesome

        Now its,

        Chest
        Back
        Arms
        off
        Legs
        Shouldesr
        off

        Comment


        • #5
          When I first started lifting I really didn't know too much about different training techniques, body part splits, etc. I would literally be in the gym for like three hours doing every exercise I could think of.
          "When a vacuum was a badge of honor." - Pecan


          Comment


          • #6
            I did the split in the encyclopedia of modern bodybuilding...twice a day every bodypart was hit like every other day
            Like all true bodybuilders I get my supplements from the manufacturer instead of a marketing company I get my supplements at www.truenutrition.com

            Comment


            • #7
              I guess it was in weight training in high school. It was something like this

              upper body / lower body / upper body / lower body / upper body....next week starting with lower to have 3 lowers


              upper body
              -flat barbell bench press 5 sets 8 reps (always did these right though, to the chest and locked out, was pretty much a fuckin rule in school. If you didn't touch the chest then it wasn't a rep)
              -maybe some dumbbell flies added in, can't remember if there even was a second exercise for chest
              -upright rows with barbells, probably like 3-4 sets
              -barbell military press

              lower body
              -running up and down bleachers (agonizing pump in legs from this)
              -squats 5 sets of 8 or so I believe
              -leg extension or any other leg machines/exercises we wanted (can't remember much, just doing squats mainly)

              coach also wasn't exactly knowledged in exercise science...found that out later on when I finally started learning a lot and doing research.


              But that was just the routine that the coach gave us...my first ever dedicated bodybuilding routine was probably something taken from a flex magazine.
              Subscribe - http://youtube.com/blackwellmuscle
              http://swoletra.com

              Comment


              • #8
                Originally posted by UriahMcGee View Post
                I did the split in the encyclopedia of modern bodybuilding...twice a day every bodypart was hit like every other day

                This! I did the same thing and I actually liked it but I just couldn't maintain this much volume for more than a couple of months
                NRC Athlete - www.cabergolean.com

                Comment


                • #9
                  Mine is the worst so far, at least my split.

                  MONDAY: Chest, Tris
                  Flat barbell bench: 8,6,4,2
                  Decline dumbell: 8,6,4,2
                  flies: 3 sets of 10
                  Push downs/skull crushers: 3 sets of ten

                  TUESDAY: Back/Bis
                  Lat pulldown-3 sets of 10
                  Low Row machine-3 sets of 10
                  Barbell Curls: 3 sets of 10
                  Hammer curls: 3 sets of 10

                  WEDNESDAY: Chest, Tris
                  Flat barbell bench: 8,6,4,2
                  Decline dumbell: 8,6,4,2
                  flies: 3 sets of 10
                  Push downs/skull crushers: 3 sets of ten

                  THURSDAY: Back/Bis
                  Lat pulldown-3 sets of 10
                  Low Row machine-3 sets of 10
                  Barbell Curls: 3 sets of 10
                  Hammer curls: 3 sets of 10

                  FRIDAY: Chest, Tris
                  Flat barbell bench: 8,6,4,2
                  Decline dumbell: 8,6,4,2
                  flies: 3 sets of 10
                  Push downs/skull crushers: 3 sets of ten

                  I did this for a few YEARS, never ate any good food, and didn't grow very much at all. I had no idea...obviously.

                  Now I train legs and shoulders and only hit each muscle once a week. Also, I do a lot of incline. Damn, I was STUPID!

                  Comment


                  • #10
                    Originally posted by benawesome View Post
                    This! I did the same thing and I actually liked it but I just couldn't maintain this much volume for more than a couple of months
                    I was tired all the time and sick from over training but made great gains
                    Like all true bodybuilders I get my supplements from the manufacturer instead of a marketing company I get my supplements at www.truenutrition.com

                    Comment


                    • #11
                      Originally posted by UriahMcGee View Post
                      I was tired all the time and sick from over training but made great gains
                      I do have to say I had awesome gains as well. It was tough though because I did it in the summer while working a lawn mowing job so it was constant dehydration. I wish I had the time these days to give it another go
                      NRC Athlete - www.cabergolean.com

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                      • #12
                        I did Mark Rippetoe's starting strength.

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                        • #13
                          For the first 2 yrs I trained I did a whole body workout MON, WED, and FRI and it went like this:

                          bench press 4x10
                          Incline 3x10
                          Flat bench flys 3x10

                          Dumbbell presses 4x10
                          Upright rows 3x10
                          Dumbbell side laterals 3x10

                          Bent rows 4x10
                          Deadlifts 4x10
                          Cross bench pullovers 3x10

                          Barbell curls 3x10
                          Partial curls halfway down 3x10
                          21s 3x21
                          Preacher curls 3x10

                          Push downs 3x10
                          Bench dips with weight on lap 3x10
                          Kick backs 3x10

                          Decline board crunches 3x50
                          Leg raises 3x50
                          Broom stick twists 3x100

                          NO LEGS lol....I did that workout every damn MON, WED, FRI for 2 yrs hahahaha I put on 30 lbs in the first year and then hit a plateau. Talk about gross overtraining???

                          Then in my 3rd year of training I joined a local GOLDS GYM and started doing a 4 day split and started training legs and broke out of the plateau and put on another 20 lbs in 6 months....my body loved the change and my legs finally started growing.

                          I don't look back and wish I did things differently as those first workouts took me 2-3 hours to get thru and they taught me the meaning of discipline and pain LOL the gym didn't have heat in the winter or AC in the summer and it was small....but that was my first gym family. I miss that place...it was called OLIPHANTS ACADEMY OF PHYSICAL CULTURE est. 1920's something. Crazy
                          FORTUNE FAVORS THE BRAVE

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                          • #14
                            Originally posted by UriahMcGee View Post
                            I was tired all the time and sick from over training but made great gains
                            haha I'm suffering from this currently. Doing a push/pull/legs twice a week.

                            I started with mega high volume, made great gains, then switched to Bill Starr 5x5 which got me a stupid strong and stupid injured.

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                            • #15
                              LOL I saw this was originally posted in No Bull and now was moved to the training section for a slow stagnant death.

                              I was all excited to see a little traffic down here at first.

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