| --> |
|
Im going to start this routine i made up, i do this all from home all i have is a bench, barbell, and dumbbells, and some weider machine that i do my chins on and my squats, its like the total gym by chuck norris, i cant get a gym membership because im only 15. I dont take any supplements, but im going to start taking whey protein. Im 6feet tall, 235(im very overweight) my max curl is 75, my max bench is only 130, i know its bad, the main reason i started weight lifting(about 1year ago) is to lose fat, and to build muscle so i can join my high school football team if i get strong enough, once i started weight lifting i loved it and i enjoy it alot just tell me if there is anything wrong with my routine , thanx day 1- chest, triceps day 2- back, biceps day 3- legs, shoulders day 4- off day 5- total body workout day 6- off back to day 1 for all exercises its a 10-6 rep range with the same weight for each set, except for squats i do 10-15 reps the total body workout isnt anything serious i keep it light, i do it just because i like lifting light weights, its a different feeling than heavy weights, and its kinda endurance training, and for cardio i play basketball for about an hour after lifting, than i plan on having a whey protein shake after basketball, (sorry about the caps i dunno how to change it without re-writing it) chest- flat bench press- 4 sets incline bench press- 3 sets flyes- 3 sets triceps- close grip bench press- 3 sets triceps extension- 3 sets back- chins- 3 sets bent over rows- 3 sets deadlifts- 3 sets biceps- barbell curls- 4 sets incline dumbbell curls- 2 sets hammer curls- 2 sets legs- squats- 4 sets (high reps) stiff leg deadlifts- 4 sets barbell calf raises- 4 sets shoulders- military press- 4 sets lateral raises- 3 sets close grip upright rows- 3 sets total body workout- flat bench press- 1 set of 15 close grip bench press- 1 set of 15 chins- 1 set of 15 barbell curls- 1 set of 15 squats- 1 set of 15 military press- 1 set of 15 |
|
Originally Posted by Adamjs
Ok based on your current program and exercises here goes nothing:
A day 1- Push (chest, triceps, etc) day 2 – Rest/cardio day 3- Pull (back, biceps, shoulders, etc) day 4 – Rest/cardio day 5- Legs (legs, abs, grip) day 6- Rest day 7- Rest B day 1- FBW day 2 – Rest day 3 – Rest day 4 – FBW day 5 – Rest day 6 – Rest day 7 – FBW day 8 – Rest day 9 – Rest day 10 – Back to Workout A Push 1. Flat BB Bench – 4x2-5....6-10 would be better 2. Military DB press – 3x8-12 3. Incl/Decl DB Bench – 3x8-12 – alt each time 4. Weighted dips – 3x10-15 – last set till failure with BW only. 5. Tricep extensions – 2x10-15 Pull 6. Deadlift 4x2-5....6-10 would be better 7. Weighted Chins – 4x2-5 – alternate the grip each time you do this...6-10 would be better 8. Bent-over DB row- 3x8-12 9. DB curl – 3x8-12 Legs (+grip + abs) 10. Squats 4x2-5....6-10 would be better 11. DB Lunges 3x8-12 12. Stiff leg deadlifts- 3x6-10 13. DB static holds – 3x20secs 14. Weighted crunches – 4x20 FBW 1. Military DB press – 4x12-15 2. Chins-4x12-15 3. DB Incl/Decl/Flat Bench – 4x12-15 -alt each time 4. Bent-over DB row-4x12-15 5. Squat/Deadlift – 4x12-15 Now before I get flamed: - I was trying to keep as many of your exercises as possible; - I was trying to have as many DB exercises as possible so you don't half kill yourself training at home with no spotter; - I was trying to give you a power week (P/P/L) and a volume week (FBW); - I was trying to make sure you do the core strength building exercises first, with low reps and heavier mass, followed by the supplementary exercises, lower weight and higher reps, afterwards. And thus we have Adam's P/RR/S/Westside/Mike456/halfarsed training program yo'! It needs a lot of work - but hey it's a start. |
|
Originally Posted by ForemanRules
Looks ok to me......but the 2-5 rep thing is fucked IMO. If he was a power lifter getting ready for a contest then fine but for a guy looking to gain muscle size and strength 6-12 reps are better and safer.
|
|
Originally Posted by mike456
Thanx alot Adam
Is it ok to do cardio everday after lifting? - 15-20 mins; you can go harder with cardio on your off days. By the way I use perfect form in all my exercises - no one does Is it ok to do 1 more tricep exercise, 2 more bicep and shoulder exercises, because you only put 1 for each. I have the time to do them, what am i losing if I do them - bench; chinups; dips; deadlift; squats - are compound exercises and will work these muscles to an extent. I got stuck under the bar acouple of times, but its no big deal I just dump the weight to my right And I cant do dips and what are static holds? - you do dips off the bench and stack weight on yourself; static holds - hold a dumbell infront of you without moving it thanx |
vBulletin Copyright ©2000 - 2008,
Jelsoft Enterprises Limited.