A Classic Workout

Guys who come into the gym for the first time, always ask, what routine should I follow. Then they start reeling off routines they’ve read about in Flex or some such magazine. Yeah it’s a 6 day a week, twice a day routine, and its guaranteed to put 20lbs on me in the next fortnight.

I’ll say this to just about every beginner, the best routine you can do just now is a full body three times a week routine. It allows you to train your whole body 3 times a week, with enough exercise that you don’t kill yourself but instead grow like a weed.

Its amazing how many beginners feel that once they’ve been training for a few weeks they should go onto a more advanced routine, they start to think they're too advanced for that workout, even if at one time it did something for their muscle and strength, but before you stop reading and go away, you should realise that this workout is a foundation for all the other workouts you are doing or have ever done. It is like the trunk of a great tree, and in the genealogy of workouts, all other workouts come from it, branch out from it. Reviewing this seemingly dull standard workout may reveal some of the bodybuilding treasures it holds. And these surprising treasures may also unlock better workouts for you now and in the future, which should mean more muscle and strength for you. Can't afford to ignore that, can you?

Here is what the workout:

Bench Press 1-3 sets, 8-12 reps
Military Press 1-3 sets, 8-12 reps
Bent over Rows 1-3 sets, 8-12 reps
Barbell Curls 1-3 sets, 8-12 reps
Lying Triceps Extensions 1-3 sets, 8-12 reps
Squats 1-3 sets, 8-12 reps
Calf Raise 1-3 sets, 15-20 reps
Crunches 1-3 sets, 8-12 reps

That's it. Nothing more to it, is there? You would do this workout three times a week on non-consecutive days, usually working up from the one set per body part /exercise to three eventually, adding weight over time in the weeks and months you use this workout, while the workout would take anywhere from a half hour to an hour-and-a-half to complete, depending on how it's done.

Stick with this for at least 8 weeks, push hard and try to increase the weight on the bar every few workouts, so once you can finish all 3 sets with a set weight, add 5-10lbs.