Post: #1

http://www.thecastra.com/workouts/basic_...utine.html

Have any of you guys tried this workout?


Monday and Thursday
Chest
Bench press
Incline press
Pullovers

Back
Chin-ups (4 sets until failure)
Bent-over rows
Deadlifts (3 sets x 10/6/4)
Abs
Leg raises (5 sets of 25 reps)



Tuesday and Friday
Shoulders
Clean and press
Lateral raises
Heavy upright rows
Push press

Arms
Barbell curls
Narrow-grip bench press
Barbell triceps extensions
Forearms
Wrist curls
Reverse wrist curls
Abs
Sit-ups (5 sets x 25)


Wednesday and Saturday
Thighs
Squats
Lunges
Leg curls

Calves
Standing calf raises (5 x 15)
Lower back
Stiff-leg Deadlifts (3 x 10/6/4)
Good mornings (3 x 10/6/4)
Abs
Leg raises (5 x 25)


It seems like a lot, especially 6 days in the gym. It'll be hard for me to get into the gym 6 times a week but if this shit works I'll definitely try it out.

I was also considering starting the strong lift's 5x5 program. For a beginner would that be a better place to start?

thanks in advance for the help!

Post: #2

(11-03-2012 02:12 PM)Thatdude Wrote:  http://www.thecastra.com/workouts/basic_...utine.html

Have any of you guys tried this workout?


Monday and Thursday
Chest
Bench press
Incline press
Pullovers

Back
Chin-ups (4 sets until failure)
Bent-over rows
Deadlifts (3 sets x 10/6/4)
Abs
Leg raises (5 sets of 25 reps)



Tuesday and Friday
Shoulders
Clean and press
Lateral raises
Heavy upright rows
Push press

Arms
Barbell curls
Narrow-grip bench press
Barbell triceps extensions
Forearms
Wrist curls
Reverse wrist curls
Abs
Sit-ups (5 sets x 25)


Wednesday and Saturday
Thighs
Squats
Lunges
Leg curls

Calves
Standing calf raises (5 x 15)
Lower back
Stiff-leg Deadlifts (3 x 10/6/4)
Good mornings (3 x 10/6/4)
Abs
Leg raises (5 x 25)


It seems like a lot, especially 6 days in the gym. It'll be hard for me to get into the gym 6 times a week but if this shit works I'll definitely try it out.

I was also considering starting the strong lift's 5x5 program. For a beginner would that be a better place to start?

thanks in advance for the help!

Don't forget the cycle of steroids Arnold also did. Just saying.

Post: #3

This is not a beginner program.

You are a beginner.

Stick with a beginner program.

Do not attempt to follow any guru's personal program until you have trained a minimum of 2 solid years. You are guaranteed to do it incorrectly or injure yourself otherwise.

Post: #4

Ya this is no good and would kill me as a beginner (which I still am). What I'm doing, and is working great, is a full body workout MWF. Squats, dead lifts, bench, pullups, overhead press, situps. In that order. 2 sets of each, one warm up and one at full weight. 8-12 reps. In and out of the gym in less than an hour.

Post: #5

Go with stronglifts, you've never hit the gym stronglifts will give you the base mental and physical strength you'd need to go 6x a week that hard.

Post: #6

Can anyone recommend a good beginners program? I just do weight bench every other day and then walk/jog almost everyday. I definitely need to step it up.

Post: #7

(11-03-2012 08:09 PM)username Wrote:  Can anyone recommend a good beginners program? I just do weight bench every other day and then walk/jog almost everyday. I definitely need to step it up.

Starting Strength by Mark Rippetoe. Buy the book and follow the program.

Post: #8

Any basis program will work as long as you do the work.

I have used variations of Bill Starrs 5x5 workout a lot.

It's compound exercises and very effective. Mark Rippetoe gives good advice as well.

Post: #9

Training hard 6 times a week is training suicide for anyone but the genetically gifted elite or juicers.

Hard gainers and genetically average people like 95% of us are,would get so much more benefit from any abbreviated programme that teaches slow poundage progression in a 2 or 3 times a week routine.