Mahmud Safat Khan

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 1

Table of Contents Introduction: ................................................................................................................................................... 2

The very basic: ................................................................................................................................................ 2

Routine name: All Pro’s Beginner routine ...................................................................................................... 3

Video guide for the individual exercises: ........................................................................................................ 4

FAQ ................................................................................................................................................................. 8

Sources: .........................................................................................................................................................11

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 2

Introduction:

This document has been arranged for Bangladesh Fitness Society

(https://www.facebook.com/groups/319639874877900/) and put together from various sources for the

express purpose of helping beginners with weightlifting for the purpose of building a fitter, bigger and

stronger body. The document contains the general explanation for the routine the trainee must follow,

video guides showing how the exercises should be performed and a FAQ section answering common

questions. A Bangla version of this same document will be made available for those who prefer Bangla

over English.

Please go through the document and make sure you understand the routine well. The FAQ section

answers a lot of questions. However, feel free to ask your questions about the routine in the Bangladesh

Fitness Society’s Facebook group if your question isn’t answered in the FAQ section of this document.

The very basic:

What is a “rep”?

A “rep” is the shortened form for repetition of an exercise movement. For example, lift a dumbbell up

and let it go down again. You have just completed one successful “rep”.

What is a “set”?

A “set” is a collection/group of “reps” done one after another without break. If I punched you 10 times

one after another and then took a break, I could say that I have just finished doing 1 set of 10 reps of

punches. In the weight lifting world, we write that as SET x REP or 1x10. What if I rested for a minute and

then gave you another 10 reps of punches? Then I have done 2x10 of punches.

What is the difference between a “warm-up set” and a “work set”?

“Warm up sets” are sets done before the actual sets to warm your body up and get your mind and body

prepared for the upcoming action. The upcoming action is the “work set”. Let’s say that you want to

Bench Press 40 Kgs. This 40 Kg is your “work weight”. To avoid injuries and to get maximum performance

output, you shouldn’t jump straight into your work weight without warming up. So, you will first do a set

with 20 Kgs, then another set with 30 Kgs. That will warm you up and you may then approach your actual

work weight and do your “work set”.

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 3

Beginner’s Routine

Routine name: All Pro’s Beginner routine

You will do 3 work outs per week on non-consecutive days (example: Sunday, Tuesday and Thursday).

The first work out is your heavy work out. The second work out is your medium work out, use 10% less

weight for your work sets. The final work out for the week is your light workout, use 20% less weight.

Do a light warm up with ¼ (25%) of your work sets weight. Do a medium warm up with ½(half) of your

work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. Read the

FAQ section to determine your starting weight for each exercise.

These are the seven exercises you will be starting with:

1. Squats

2. Bench Presses

3. Bent-Over Rows

4. Overhead Barbell Presses

5. Stiff-Legged Deadlifts

6. Barbell Curls

7. Calf Raises

You will be running this program on a five week cycle as follows:

The first week do all 4 sets for 8 reps.

The second week do all 4 sets for 9 reps.

The third week do all 4 sets for 10 reps.

The fourth week do all 4 sets for 11 reps.

The fifth week do all 4 sets for 12 reps.

If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same

weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't

need more than one minute thirty seconds between the work sets.

Do some cardio and abs work on non-weight training days.

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 4

Video guide for the individual exercises:

Squat:

Link to video: https://www.youtube.com/watch?feature=player_embedded&v=huVujjfzphI

Bench Press:

Link to video: https://www.youtube.com/watch?feature=player_embedded&v=whitHNSryjs

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 5

Bent over rows:

Link to video: https://www.youtube.com/watch?feature=player_embedded&v=uaw-Up9Fkcg

Barbell Shoulder Press:

Link to video: https://www.youtube.com/watch?v=lPFwcHl0a2c

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 6

Stiff Legged Deadlift:

Link to videos:

1. https://www.youtube.com/watch?feature=player_embedded&v=4UfYR06-A0k

2. https://www.youtube.com/watch?feature=player_embedded&v=bfPOgqBBzVA

Barbell Curl:

Link to video: https://www.youtube.com/watch?feature=player_embedded&v=QwJg6nOJ6fM

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 7

Calf Raises:

Link to video: https://www.youtube.com/watch?feature=player_embedded&v=ic3hLlPxtFA

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 8

FAQ

Question 1: So how many sets am I doing exactly?

Answer: You are doing exactly 2 work-sets for each exercise. In addition, you are doing 2 warm-up sets

for the first three exercises only (Squats, Bench Press and Bent Over Rows) - the remaining four exercises

do not require warm-ups, however you can do them if you feel the need to. Here is a blue-print for all the

sets you should be doing, in that order:

Squats: warm-up, warm-up, work-set, work-set

Bench Press: warm-up, warm-up, work-set, work-set

Bent Over Row: warm-up, warm-up, work-set, work-set

Over Head Press: work-set, work-set

Stiff Legged Deadlifts: work-set, work-set

Curls: work-set, work-set

Calf Raises: work-set, work-set

Q2: How do I know what weight I should get started with for each exercise in the routine?

A:

1. Go to the gym and do all of the exercises in the routine (in the order they are listed in by all pro), using

any weight that you think you can do more than 5 reps with. Just don't exaggerate either and do not

choose a weight you can do 40 reps with. Aim for something you think you can do between 5 and 15 reps

of. If you are a complete beginner, take your time figuring these numbers out - it will pay off big time in

the long run.

2. Take note of how many reps you did with what weight for each exercise, then use an online calculator

to determine your 10 rep max based on those numbers. There are many of those calculators

available, example: http://www.ivannikolov.com/msns/calculators/repmax-calculator.php . DO NOT

FORGET TO INCLUDE WEIGHT OF THE BARBELL!

Q3: Will I gain muscle mass on this routine?

A: despite what you may think, gaining muscle mass is not just about lifting weights; the training is just a

catalyst, which will create the conditions necessary for new muscle to be built. However, to actually build

that muscle, you need to eat at a calorie surplus (consume more calories than you burn). There is no way

around this, and you will not be able to avoid having to do some simple calculations if you want results.

To understand this, visit this thread: http://forum.bodybuilding.com/showth...hp?t=121703981 and make

sure to read and understand the entire first post by Emma. If you have any questions regarding diet, ask

them in that thread. This is possibly the single most important thread you can read over here - if you will

only read on thread, let it be that one.

Q4: I have never lifted before and I am completely out of shape. Is this routine appropriate for me?

A: All Pro designed this routine with EXACTLY you in mind. It's perfect for you.

Q5: I have tested my 10 rep maxes for each exercise. I have already completed two full weeks of the

first cycle, and the weights seem too low for me, I feel like I could lift much more! Should I increase the

weight?

A: first things first - avoid increasing weight mid-cycle and only do it with the beginning of the next cycle

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 9

if necessary. Second, the routine is designed so that the first 2-3 weeks will feel relatively easy - this is

true for everyone, and you are not superman for feeling the same thing. Finish the first cycle completely

(full 5 weeks) without adding any weight to any exercise, even if it does feel too simple. If at the end of

the 5th week of the first cycle you still feel that some of the weights are way too low, you may attempt to

increase the weight by slightly more than 10% for the next cycle - however, this only makes sense if it was

REALLY too easy for you. if it was just a "little" easy, you're better off sticking with the program. All of

these dilemmas can be avoided if you simply test your 10 rep maxes for each exercise properly, so make

sure to take your time doing that properly.

Q6: There is no triceps exercise in this routine, what gives?

A: your triceps are being hit quite hard during both Bench Presses and the Overhead Presses - as a

beginner, you do not need more than that. Do not add any extra triceps work or you are almost

guaranteed to fail on either the BP's or the OHP's, or both.

Q7: I like doing pull-ups, push-ups, and standing on my head. Can I add in those exercises into the

routine?

A: do not add any extra exercises until you have completed a minimum of 3 cycles. Once you're going

into the fourth, and you feel like you need to do some extra work on certain muscles, you can add an

isolated assistance exercise for them - do only one set and at the very end of your routine (after calf

raises). The assistance exercise follows the same rep scheme as all the other exercises. And do not ever

add more than one assistance exercise per cycle - if you do so, and some of your other lifts stall, you

won't know which of your new additions might have caused that stall. Stick to only adding one extra

assistance exercise per cycle, up to a maximum of two (though I believe that is already pushing it). Only

do this if you know and have solid reason to believe that you really do require that extra assistance work -

if uncertain, ask in this thread, someone will surely help you out.

Q8: Why are there no regular Deadlifts in this routine, only stiff-legged deadlifts? I feel like a boss

doing deadlifts

A: there are two reasons for that:

1) Neither squats nor regular deadlifts address the posterior chain (hamstrings, glutes, spinal erectors

complex) properly. By doing squats + stiff-legged deadlifts, this problem is solved, and a balance is

introduced.

2) Squats and regular deadlifts are two exercises that are very taxing to the central nervous system. As a

beginner if you did both of those exercises on the same routine, you are more likely to burn out sooner

than later. Stiff-legged deadlifts solve this issue.

Q9: what type of extra cardio should I do?

A: it is best that you do not overdo your cardio on this routine, since it can get you fatigued enough to

hamper your performance in the gym. Two 30 minute jogging sessions (moderate heart rate or HIIT) per

week should be enough. I would make sure that none of your cardio takes place on the day right before

any of your heavy days. Do any cardio you want to do on rest days. Remember though that cardio is

primarily good for your cardiovascular system's health - for fat loss, your diet will be far more important

than any cardio that you do.

Q10: What type of ab workouts should I do?

A: seems like everyone responds to different ab exercises, so you will just have to try for yourself and see

which one works best for you. You can do cardio either on your off days, or on your work-out days right

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 10

after the work-out, assuming you still have enough energy for them. if you go for crunches or similar,

make sure to do them with extra weight - aim for 15 reps on the first week of the cycle, and add 2 extra

reps per week for a total of 25 reps on week 5 of the cycle. Ab workout is not necessary for everybody

though - your midsection is getting tons of workout in this routine since it acts as a stabilizer in basically

every single exercise. So up to you to decide, though it's probably a good idea not to introduce cardio

until after you've completed the entire first cycle. Start with one set, and if it does not hinder your

performance in the other exercises - add a second set at the start of the next cycle.

Q11: Are there any videos that show how each exercise should be performed?

A: there are tons of them online. A good place to get started is this

playlist: http://www.youtube.com/playlist?list=PL8FAF74A332E11464

Q12: Can I substitute any of the exercises in this routine for other exercises?

A: as a general rule, no, you can't (barring certain situations where an injury may prevent you from doing

a specific movement). One exception being the curls, which can be substituted for standing upright rows

(http://www.exrx.net/WeightExercises/...prightRow.html). This is more of a compound exercise and it

actually fits the rest of the routine more nicely. Curls were added by all pro mostly because "everyone

would want to do them anyway", so if your ego will survive it, go for the upright rows instead of the curls

- it's a far better overall body exercise. Up to you though.

Q13: Can I use dumbbells instead of a barbell to perform the exercises in this routine?

A: Yes, you can. However, keep in mind that the program was designed with a barbell in mind; some of

these exercises are more difficult to perform correctly with dumbbells, not to mention that as the

weights you lift increase, your grip on the dumbbells will become a limiting factor (not so with a barbell).

Do everything you can to get your hands on a bar, and only use dumbbells as a last resort.

Q14: damn, I missed my medium training day due to [insert any reason here]. What should I do?

A: if for some reason you are not capable of performing three exercises on a given week, you can

perform only two, however both will then have to be heavy days. Allow a minimum of 2 rest days both

before and after your second heavy day on such a week. However, doing this too often will hinder

recovery - the routine was very carefully designed for 3 weekly workouts, and changing that should only

be done in extreme cases.

Q15: So I managed to complete all reps for both work-sets for all exercises on my "test day" (heavy day

of week 5). How much should I increase my weights for those exercises?

A: You should add 10% to each exercise that you passed, and don't forget to include the weight of the

bar. For example, if you use an Olympic 45 lbs. bar, and you load that with 55 lbs. for squats, you would

increase the weight up to (55 + 45)*1,1 for the next cycle, which would make it 110 lbs (again, this

includes the barbell).

Q16: So I have managed to complete all reps for all exercises on all workouts, except for the overhead

press... I only managed to get 11 reps on the second work-set of week 5 heavy day for those... can I

bump the weight up anyway for the next cycle? I mean come on, I only missed one rep... pretty please?

A: You can already see by the sarcastic way the question above was phrased that the answer is going to

be "no" you can only increase the weight for the next cycle by 10% if you manage to complete 12 reps for

each work-set on heavy day of week 5. Not a single rep more, and not a single rep less. If you failed even

a single rep, you will need to repeat the weight for that failed exercise for the duration of the entire next

cycle (5 week period). This is a safe-guard designed to make sure you do not keep infinitely stalling on the

same exercise and to give the involved muscles enough time to rest and recover for some more banging.

All Pro’s Beginner Routine V1 | Mahmud Safat Khan

MAHMUD SAFAT KHAN 11

Q17: How do I know if I am a "Beginner" or not?

A: A beginner is, generally speaking, anyone who cannot squat twice his body weight, and bench press

1,5 times his body weight, for one repetition. So if you weigh 200 lbs for example, you should be able to

squat once for close to 400 lbs. and bench press once for close to 300 lbs, in order to be considered to

have moved beyond the "beginner" stage. It has nothing to do with how long you have been lifting

weights - there are many people who have been going to the gym for a few years and who are still

considered beginners. As long as your lifts are noticeably below the threshold described above, you are

still a beginner and you'll benefit greatly from this routine.

Sources:

http://forum.bodybuilding.com/showthread.php?t=160947761