Choosing The Right Exercises

Training Beginners
1

Don’t mind the days and what muscles im hitting. I need you guys to hlep me choose the 9 best exercises out of all of these(i got squats down, not in here though for some reason). I’m going to be doing a 3x a week full body workout for a month and see how it goes. So i need the best exercises to go heavy on.

Day 1: Biceps + Chest
1 X 10 Incline Bench Press
3 X 10 Incline DB Press
3 X 10 Flat DB press
2 X 10 Dumbbell Pullovers
2 X 10 Dumbbell Curls
2 X 10 Hammer Curls
2 X 10 EZ bar Curls
2 X 5 Preacher Curls

Day 2: Rest

Day 3: Triceps + Back
2 X 10 Skull crushers
3 X 10 Dumbbell Extensions
2 X 15 Triceps Dips
2 X 10 EZ Bar Rows
3 X 6 Incline Dumbbell Prone Rows
2 X 10 Dumbbell Rows On Bench

Day 4: Rest

Day 5: Legs + Shoulders + Abs
3 X 15 Stiff Legged Dumbbell Or EZ Bar Dead lift
4 X 30 Calve Raises
3 X 10 Leg Press
2 X 10 Military Press
2 X 10 Seated Bent Over Lateral Raises
3 X 10 Shoulder Press
2 X 10 Dumbbell Shrugs
1 X 10 Heavy Barbell Shrugs
4 X 25 Crunches
2 X 15 Flat Bench Ab Leg Pull Ins

2

Here’s my top ten. Sorry if it doesn’t coincide with yours.

Lower: Squats, Deadlifts, Lunges/Stepups.

Pull: Chinups/Pullups, Bent Over Row, Face Pull.

Push: Bench Press, Military Press, Dips.

Abs: Hanging Leg Raise.

3

I’m a beginner too but I’ll just give my opinion from what I’ve heard.

Calf raise, squat, deadlift, bench press, military press/dumbell shoulder press, pullup/pulldown.

That’s 6, so throw in some ab/bicep/tricep/trap/delt isolations if you want.

4

There are quite a few articles for you to read here. From your layout, even an old Nelson Montana article may nudge you off that wayward path you are on.
Best of luck, though

hint
q. Define redundant
a. Something that is redundant?

5

Here’s Ian King’s top 10 with an explanation for his reasoning behind including each exercise:

http://www.T-Nation.com/readArticle.do?id=483907&cr=

6

Thanks, the people hear have made me realize that since im a beginner, i should be doing simple workouts and stop tryin to customize everything.

I was thinking of doing either this:
Day 1: Chest, Biceps, Back
2x10 Incline DB Bench
2x10 Flat Db Bench
2x10 Dumbbell Curls
2x10 Barbell Curls
2x10 Bentover Barbell Rows
2x10 Dumbbell Rows on Bench

Day 2: Cardio +Abs

Day 3: Legs, Triceps, Shoulders
2x10 Stiff Legged Dead Lift
2x15 Squat
2x10 Dumbbell Military Press
2x10 Scott/Arny Press
2x10 Dumbbell Tricep Extentions
2x10 Tricep Dips
3x20 Weighted Calve Raises/trap shrugs

Day 4: Cardio + Abs

Day 5: (Not sure what to do here)

Or this:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Workout A-
3x5 Squat
3x5 Bench Press
2x5 Deadlift
3x5 Incline Dumbbell Press

Workout B-
3x5 Squat
3x5 Standing military press
3x5 Bent over Rows
2x5 EZ Bar Curls

7

Here are my 9:

Squats
Deadlifts
Decline DB Bench Press
Power Clean and Push Press
Power Snatch
Dips
Pullups
Bent-over BB rows
Standing Calf Raises