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  1. #1
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    Post My first workout with weights

    Hey everybody.I'm a total beginner in weight trainning I have never worked with weight only with bodyweight and now I want to start with weights. I'm 15 years old, I weight 60 kg and I'm 175 metres tall. I was looking and I found this full body routine. It's a full body routine 3 days a week. My goal is buid some muscle

    Day 1:
    Squats: 5 sets of 5 reps.
    Dumbell bench press: 5 sets of 5 reps.
    Dumbell row: 4 sets of 6-10 reps.
    Side bends: 3 sets of 10-25 reps.
    Dumbell curls: 4 sets of 6-10 reps

    Day 2:
    Deathlift: 3 sets of 5 reps.
    Military press: 5 reps of 5 sets.
    Pull ups: 3 sets to the max.
    Weighted situps: 3 sets of 10-25 reps.
    Dips: 3 sets of max.

    Day 3:
    Squats: 5 sets of 5 reps.
    Dumbell bench press: 5 sets of 5 reps.
    Dumbell row: 4 sets of 6-10 reps.
    Side bends: 3 sets of 10-25 reps.
    Chin ups: 3 sets to the max.

    I also found an other option that is a workout with only dumbbells. It would be good because I can do it in home and I thinks its okey to work with dumbbells to avoid muscle imbalances. The workout its this:

    Monday

    Dumbbell Squat 3 sets of 6-12 reps
    Dumbbell Bench Press 3 sets of 6-12 reps
    One Arm Dumbbell Row 3 sets of 6-12 reps
    Standing Dumbbell Curl 3 sets of6-12 reps
    Two Arm Seated Dumbbell Extension 3 sets of 6-12 reps
    Sit Up 3 sets of 10-25 reps

    Wednesday

    Dumbbell Step Up 3 sets of 6-12
    Dumbbell Stiff Leg Deadlift 3 sets of 6-12
    Seated Dumbbell Press 3 sets of 6-12
    Standing One Leg Dumbbell Calf Raise 3 sets of 10-20
    Dumbbell Shrug 3 sets of 10-15
    Dumbbell Side Bends 3 sets of 10-15

    Friday

    Dumbbell Lunge 3 sets of 6-12
    Dumbbell Floor Press 3 sets of 6-12
    Wide Grip Pull Up 3 sets of 6-12
    Standing Hammer Curl 3 sets of 6-12
    Lying Dumbbell Extension 3 sets of 6-12
    Lying Floor Leg Raise 3 sets of 10-25

    Do you thinks that the 2n workout would be better to build some muscle?

    Thanks to everybody.

  2. #2
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    Default

    Both will work fine, youre a beginer, create a calorie surplus and eat alot protien

  3. #3
    M&S Elite Member Nezzy's Avatar
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    Default

    First one is far better, though personally I'd replace the dumbbell exercises with barbell equivalents. Focus on form, start light (empty bar) and add 5lb or 2.5kg every session. Good luck.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    Current Gym PRs
    Squat = 155kg ...... Deadlift = 192.5kg ...... Bench = 100kg


  4. #4
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    Quote Originally Posted by Nezzy View Post
    First one is far better, though personally I'd replace the dumbbell exercises with barbell equivalents. Focus on form, start light (empty bar) and add 5lb or 2.5kg every session. Good luck.
    Doing the exercises with a barbell have advantages over doing the exercises with dumbbells? Or it's just a personal decision? I just choose dumbbells because I have a little biceps imbalance and I just want to get rid of it.

    Thanks for the advice.

  5. #5
    Frequent Poster ChUt26's Avatar
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    Default

    Quote Originally Posted by Joannibern View Post
    Doing the exercises with a barbell have advantages over doing the exercises with dumbbells? Or it's just a personal decision? I just choose dumbbells because I have a little biceps imbalance and I just want to get rid of it.

    Thanks for the advice.
    It's mostly personal preference. I myself like to switch it up between BB and DB exercises.
    305lb x 5 Deadlift (1 set)
    245lb x 5 Squat (5 sets)
    175lb x 5 Bench Press (5 sets)
    125lb x 5 OH Press (5 sets)

  6. #6
    M&S Elite Member Nezzy's Avatar
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    Quote Originally Posted by Joannibern View Post
    Doing the exercises with a barbell have advantages over doing the exercises with dumbbells? Or it's just a personal decision? I just choose dumbbells because I have a little biceps imbalance and I just want to get rid of it.

    Thanks for the advice.
    [s]Try wanking left handed for a bit[/s]

    Your imbalance is probably due to being untrained, and the jury is split 50-50 as to whether dumbbells are better or worse for fixing an imbalance. I prefer barbell exercises as you can normally go heavier whilst still making smaller increments. I also think bench press with dumbbells is a more technical exercise and watching people getting into position with heavy dumbbells can be an excruciating experience. Ultimately though it's preference.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    Current Gym PRs
    Squat = 155kg ...... Deadlift = 192.5kg ...... Bench = 100kg


 

 

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