Rate This Workout

Training Beginners
1

Monday
-bench press 8x3
rest 90 secs between sets
-one-armed dumbbell row 8x3
rest 90 secs between sets
-lat pulldown 8x3
rest 90 seconds between sets
-swiss ball crunch 3x15
rest 90 seconds between sets

Tuesday
OFF

Wednesday
-deadlift 8x3
rest 90 seconds between sets
-overhead dumbbell press 8x3
rest 90 seconds between sets
-wide-gripped cable row 8x3
rest 90 seconds
-reverse crunch 3x15
rest 90 seconds between sets

Thursday
OFF

Friday
-front squats 8x3
rest 90 seconds between sets
-step ups 8x3
rest 90 seconds between sets
-calf raise 8x3
rest 90 seconds
-russian twist 3x15

Sat/Sun
OFF

2

I am not really crazy about it. Sets of three for a calf raise?

3

Dude those days will take you forever to complete.
I rate it 5 testes out of 10 because think about one move for 8 sets of 3 with 90s break.

each set takes 15s

rest = 90 soo… 105s per set x 8 = 840s…

14 mins per move x 4 moves per day. So for core moves alone that’s 1 hour with no screwing around. do you warm up? if so that’s more than a hour at a sprint pace between mvoes.

-chris

4

not enough lower body.

5

Stepups, Front squats, overhead squats and deadlifts sounds like a decent amount of lower body moves for the moment. Yeah I agree that workout might take a while, for 8x3 I think you should cut your rest time down to 60 to 70 seconds between sets. That’s how your suppose to do it anyways I believe.

6

Personally, I’d either limit 8x3 to one day each week or to one or two exercises each training day.

Any reason why you are doing pulldowns instead of chins or pull-ups?

Apart from that, give it a try.

7

Sorry I guess I can’t read I thought it said overhead squat, but it says overhead press…ok now I agree, not enough lower body.