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Suggestions Please


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Posted by: Yanger

Started a journal, but posting here for suggestions, starting at ground zero so here it is, blow it up as you see fit:

Current State: Soft, Sad, Out of Shape

Age: 32
Height: 5'7"
Weight: 181 lbs
Neck: 16"
Chest: 44"
Waist 36"
Biceps: 13" (Not sure if they even rate as a sling shot)
Thighs: 19"
Calves: 14.5"

BF: No idea (need to get it measured but I know its probably really bad)

Goals:

I have no measurement goals, I just want to increase strength and LBM, reduce BF/Flab and improve overall physique. My confidence and energy has sucked over the past year (that's how long its been) and it's time to get that back.

I've been trolling around the past week and I think I have a good idea on the type of training regimine I should start and this is what I've started as of today.

I'll be trying 3 on 4 off with cardio/abs on off days

Day 1:

Chest/Tri

Flat Bench 3 sets 6-8
Incline Dumbell Press 3 sets 6-8
Flat Machine Bench Press 3 Sets 6-8
Incline Machine Press 3 Sets 6-8
Skull Crush 3 Sets 6-8
Pushdown 3 Sets 6-8
Reverse Grip Pull down 3 Sets 6-8

Day 2: Rest Cardio/Abs (Light)

Day 3: Back/Bi

Seated Row 3 Sets 6-8
Bent Row 3 Set 6-8
Dumbell Row 3 sets 6-8
Barbell Curl 3 sets 6-8
Alt. Dumbell Curl 3 Sets 6-8
EZ Bar Curl 3 Sets 6-8
Concentration Curl 3 sets 6-8

Day 4: Cardio/Abs (heavy)

Day 5: Legs/Shoulders:

Leg Press 3 sets 6-8
Leg Curl 3 sets 6-8
Leg Extension 3 sets 6-8
Calf Raises
Lunges (every other leg day)
Military Press 3 sets 6-8
Upright Row 3 sets 6-8
Single Arm Dumbell Press 3 sets 6-8

Day 6: Cardio/Abs (light)

Day 7: Cardio/Abs (Heavy) maybe Golf

Quick question: How much "rest" should I give myself between sets?

TIA,


Posted by: CowPimp

If it has been a year since you lifted, then you may want to try a more beginner oriented routine. This would consist of a full body workout 3 times a week. Here is what I would suggest:

Benchpress x 3
Military Press x 3

Deadlifts x 3
Close-Grip Chinups x 3

Squats x 3
Straight Leg Deadlifts x 3

Do this routine for about 3 months. Take off for a week. When you come back, then move to a more traditional split. I gained about 30 pounds in about 6 months using a routine like this of practically all LBM. Don't worry about your arms either. They will get good peripheral work from your chest, shoulder, and back lifts.

As well, I would suggest you take off at least one full day from any exercise. It's good that you cycled in light cardio/ab days, but I would still suggest that you take at least on full day off per week.


Posted by: Prince

You're just starting out and you're going to train 7 days per week?

I have been lifting for years, and I am currently training for a show and the most I train is 6 days per week.


Posted by: ALBOB

I'm not going to get too long winded on you but I think there's a couple of MAJOR adjustments you need to make. First, remember that compound movement are better overall than isolation movements. Compound movements are those where more than one joint moves during the exercise. Isolation movements are those where only one joint moves. I say this because you're killing your arms. When you do compound movements for your chest your shoulders and your elbows move, therefore you're directly working your pecs but, also indirectly working your triceps. So, you have four different chest exercises for three sets each, that's 12 sets where your triceps are getting worked. Then you switch directly work your triceps for nine more sets. For an advanced bodybuilder with superior genetics and some "chemical" assistance, that's fine. For someone who's just starting out it's WAY too much. This is just a suggestion here but, I'd go

Incline dumbell press: 4 sets of 8-12 reps
dumbell or cable flyes: 4 sets of 8-12 reps
flat bench press: 4 sets of 8-12
dips (weighted if you can): 3 or 4 max sets

By the time you're done with that your pecs and tris should be fried.

Moving to back, I'd go

DEADLIFTS!!! 4 sets of 8-12 reps (Deadlifts and squats are the two kings of the hill when it comes to building solid muscle.)
dumbell pullovers: 4 sets of 8-12 reps
Bent over or cable rows: 4 sets of 8-12 reps
pulldowns or chin ups: 4 sets of 8-12 reps

This may or may not fry your biceps, if you still want to hit them just a bit at the end you can do two or three max sets of whatever curl you prefer.

Now legs. I'm not sure why you put legs and shoulders together but let me tell you, if you're working your legs the way you should you will have absolutely ZERO energy to work anything else when you're done.

SQUATS!!! You do NOT build a leg workout without squats. They hurt like hell but you'll grow to love/hate them.

squats: 5 sets of 8-12
leg presses: 5 sets of 8-12

You'll probably notice that I haven't recommended a huge amount of total sets per workout. That's for two reasons: #1, you're just getting back into the game, quality is FAR more important than quantity. #2 QUALITY IS FAR MORE IMPORTANT THAN QUANTITY!!

I hope this helps. Also, when I get my butt flamed for being an ignorant fool and recommending a program that sucks, take it with a grain of salt, everybody has opinions. Try all the suggestions out and see what works best for you.

Sorry, I lied, I did get long winded.


Posted by: Yanger

Wow, thanks for the suggestions. Okay looking at what I put together, it may really be better to focus on a more total body workout for the next couple months than use this program out the gate.

Prince, on light days I was thinking really light, like throw the babies in the crib and do a walk around the block light....

But I guess if going to make a plan that I'll stick to I should make it more "realistic." No need to make false assumptions on what I think I can do I suppose.


Posted by: ALBOB

Quote:
Originally posted by Yanger But I guess if going to make a plan that I'll stick to I should make it more "realistic." No need to make false assumptions on what I think I can do I suppose.
When in doubt UNDERestimate your abilities. It's better to start off slow and work up to your max than try to hit your max right from the start. If you go too heavy too fast you'll just end up with an injury and that will set you back even further than where you started from.


Posted by: squanto

id start off slow for a couple weeks with something like cowpimp suggested. 3 months seems like a while to be doing something so slow-paced, i personally wouldnt be able to take it. id do it for a month max, then start a real program... just to get ur muscles used to training and get some form down. id only recommend doing 2-3 days of cardio a week, but some people do it 7 days a week, what ever works for u. just start off slow so u dont get frustrated and never want to go back to the gym, but not too slow so you dont get frustrated from lack of results!


Posted by: Yanger

After some of the great suggestions I've gotten, I've revised my plan to build around a more total body workout to get started (atleast for the next couple months), but I built in some variation....my head works better that way lol. Take a look and tell me any glaring mistakes I'm still making please. Thanks

Monday:
Flat Bench 3x6-8
Incline Bench 3x6-8
Military Press 3x6-8
CG Pull Ups 3x6-8
Squats 3x6-8
Dead Lift 3x6-8

Tuesday:
20-30 Min Cardio
Abs

Wednesday:
Flat Bench 3x 6-8
Incline DBs 3x 6-8
DB Military 3x 6-8
WG Pull Downs 3x 6-8
Lunges 3x6-8
SL Dead Lift 3x6-8

Thursday:
20-30 Min Cardio
Abs

Friday:
Machine BP 3x 6-8
Incline Machine BP 3x6-8
Dips 3x 6-8
Upright Row 3x 6-8
Squats 3x6-8
Dead Lift 3x6-8

Saturday:
20-30 Min Cardio
Abs
EZ Bar Curl 3x6-8
Alt. DB Curl 3x6-8
Conc Curl 3x6-8

Sunday:

NOTHING


Posted by: Premo55

I honestly suggest that you have two days where you rest and perform absolutely no strenuous physical activity to avoid overtraining. Maybe one day completely off and one day of VERY light cardio, ie walking, some rotator cuff and ab work and forearm/calf exercises, etc.

Peace.


Posted by: Yanger

Well after doing squats for the first time in 2 years or so...yeah I may need an extra day off

Holy crap I can barely make it to the 2nd floor of my place hah.



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