Hello, I wanted post this to see how I’ve done so far setting this up, any and all help would greatly be appreciated. This is what I have so far for a full body A-B-A/B-A-B three day a week plan. It’s been about three years since I’ve exercised to this extent after my injury (golfers elbow and shoulder problem). I don’t have access to gym with great equipment, home gym it is. I have plenty of dumbbells(adjustable), plates, ez bar, chin up bar, resistance bands and a tricep bar. (The numbers are the orders I would do them in)
Full Body A
5.Dumbbell Floor Press 2-4 sets x6-10
2.Goblet Squat 2-4 sets x6-10
1.Neutral Pull Ups 2-4 sets x4-10
4.Single Leg Dumbbell RDL 2-4 sets x6-10
3.Dumbbell OHP 2-4 sets x6-10
6.Lateral DB Raises 2-4 sets x10-15
7.EZ Bar Curls 2-3sets x8-10
8.Overhead Tricep Extensions 2-3 sets x10-15
weighted Ab exercise as well thrown in.
Full Body B
4.Sumo Squat 2-4 sets x6-10
3.Neutral Close Grip DB Press 2-4 sets x6-12
2.Bulgarian Split Squat 2-4 sets x6-10
1.EZ Bar Row 2-4 sets x6-10
6.Urlachers 2-4 sets x6-12
8.Locked Out Front Raises 2-4 sets x6-12
5.PU-IN Dumbbell Chest Flyes 2-4 sets x8-10
7.Hammer Curls 2-3 sets x8-10
Ab exercises thrown in
I’m most likely at high 20 to low 30% body fat, my jobs very sedentary but I stay active at work, looking to gain muscle, lose fat and get more of an aesthetic look with functional strength.
Again, ANY suggestions and criticism are welcomed, just want to really hammer down this workout to the best of my ability. Thank you all for your time.
There is one called “strength training collage edition” that people seem to like.
Isdanutty wrote one a while back for beginners that people really rated.
But yeah in all honesty I’d drop the self written programmes and opt for professionally written ones.
Just search beginners.
A few more named programmes are Arnold golden 6, 5x5 or starting strength.
Run for a few months. Drop in and ask questions. But to put it into context - there are guys that have been training for years, and dead lift 700lb (318kg) that follow a programme written by others.
Writing your own programme should be for guys that are much more experienced. Not beginners.
I really appreciate it sir, I will definitely follow this advice, the more I think about it I see where you’re coming from, I should let pros handle the structure of my workout. Thank you again.
Just so you can have access to nuttys program, I loved it when I ran it and I plan on running it again in late spring/early summer for a few months.
It’s great because of how much work is done in a small amount of time, gets your heart rate up(like crazy) and would probably benefit you quite a bit since your trying to lose a bit of weight.
Seriously dude, just pick one and try it. The difference in outcome from running any of the professionally designed programs above is negligible across a couple of months, everything else being equal.
