NapsGear.net


My 4 week routine. On the right track?

Results 1 to 8 of 8
  1. #1
    Registered User


    Join Date
    Mar 2011
    Gender
    Male
    Location
    Michigan
    Posts
    3
    Rep Points
    10

    My 4 week routine. On the right track?






    Wassup I'm new to working out. My goals are getting swole and adding about 20lbs to my frame. This is a 4 week plan I'm created. I would appreciate any feedback and even suggestions. Am I on the right track? Thanks

    Week 1: Mon- chest/back - dumbell bench press 8x3
    Bench press machine 8x3
    Dumbell fly 8x3
    Cable seated row 8x3
    Close grip front lat put-down 8x3

    Tue- cardio/abs - 2 miles on elliptical
    Abs crunch machine 12x3
    Cable crunch 12x3

    Wed- legs - leg press machine 12x3
    Lying leg curls 12x3
    Overhead squat

    Thu- cardio/abs - 2 miles on bike
    Side bend 12x3
    Hanging leg raise 12x3

    Fri- shoulders/arms - dumbell Arnold press 8x3
    Dumbell shoulder press 8x3
    Seated side lateral rise 8x3
    Cable wrist curl 8x3

    Sat- cardio/abs - run 2 miles
    Decline crunch 12x3
    Air bike 12x3
    Sun- off

    Week 2: Mon- chest/biceps - push-ups 12x3
    Cable cross over 8x3
    Machine fly 8x3
    Bicep curl machine
    Dumbell seated Bicep curl 8x3

    Tue- cardio/abs - 2 miles on bike
    Cross body crunch 12x3
    Jackknife situp 12x3

    Wed-shoulders/legs - dumbell one arm right row 8x3
    Barbell shrug 8x3
    Machine shoulder press 8x3
    Standing calf raises 12x3

    Thu-cardio/abs - 2 miles on bike
    Crunch 12x3
    Dumbell side bend 12x3

    Fri-back/triceps - Barbell deadlift 8x3
    Incline bench pull 8x3
    Pull-up 8x3
    Bench dip 12x3
    Dips 12x3
    Machine triceps extensions 12x3

    Sat-cardio/abs- run 2 miles
    Side bridge 12x3
    Abs rollout on knees 12x3
    Sun-off

    Week 3: Mon-chest/triceps
    Tue-back/biceps
    Wed-cardio/abs
    Thu-shoulders
    Fri-cardio/abs
    Sat-cardio/abs
    Sun-off

    Week 4: Mon-chest/triceps
    Tue-legs
    Wed-cardio/abs
    Thu-shoulders
    Fri-back/biceps
    Sat-cardio/abs
    Sun-off
    Last edited by icewaterdragon; 03-20-2011 at 07:09 PM.

  2. #2
    Senior Member
    BOARD REP
    Dath's Avatar


    Join Date
    Sep 2010
    Gender
    Male
    Location
    If I only knew...
    Posts
    1,028
    Rep Points
    32513597

    For a guy whos just startin and wants to get bigger id do alot more reading...
    But just couple suggstions drop all those cardio / ab days,...throw ur abs in as a finisher on a couple days if u want abs watch ur diet!
    Chest WO suffices
    Leg WO get some squats in there.
    And take a day off n the middle of the week.
    If your just starting to get into lifting Welcome to the lifestyle. But maybe look into full body WO for aehile to start, no need imo to be isolating muscle groups. Good luck and read read read man!!

  3. #3
    Bioidentical Bodybuilder
    ELITE MEMBER
    Built's Avatar


    Join Date
    Mar 2008
    Gender
    Female
    Location
    .
    Posts
    11,337
    Rep Points
    409983817

    How new are you to lifting?
    Wondering where to start? Confused? "Homework 1" will get you started.

    Think you're ready for the "next step"? Take this test.

    Daredevils are Shredded
    Find out why...
    (Now you can find out why... in Hebrew!)



    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  4. #4
    Registered User


    Join Date
    Mar 2011
    Gender
    Male
    Location
    Michigan
    Posts
    3
    Rep Points
    10

    Pretty new to it, I'm really trying to get deep into this.

  5. #5
    Registered User


    Join Date
    Mar 2011
    Gender
    Male
    Location
    Michigan
    Posts
    3
    Rep Points
    10

    Quote Originally Posted by Dath View Post
    For a guy whos just startin and wants to get bigger id do alot more reading...
    But just couple suggstions drop all those cardio / ab days,...throw ur abs in as a finisher on a couple days if u want abs watch ur diet!
    Chest WO suffices
    Leg WO get some squats in there.
    And take a day off n the middle of the week.
    If your just starting to get into lifting Welcome to the lifestyle. But maybe look into full body WO for aehile to start, no need imo to be isolating muscle groups. Good luck and read read read man!!
    ok thanks, ill take that into consideration...hmm so diet is the trick to abs..

  6. #6
    Bioidentical Bodybuilder
    ELITE MEMBER
    Built's Avatar


    Join Date
    Mar 2008
    Gender
    Female
    Location
    .
    Posts
    11,337
    Rep Points
    409983817

    Read homework 1 in my sig, okay?
    Wondering where to start? Confused? "Homework 1" will get you started.

    Think you're ready for the "next step"? Take this test.

    Daredevils are Shredded
    Find out why...
    (Now you can find out why... in Hebrew!)



    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  7. #7
    Senior Member
    ELITE MEMBER
    ihateschoolmt's Avatar


    Join Date
    Aug 2004
    Gender
    Male
    Location
    North Carolina
    Posts
    5,632
    Rep Points
    138111922

    Ya diet is pretty much the only thing for abs. I didn't read all your stuff but make sure you are doing bench, squats, deadlifts, and other compound movements more than isolation exercises.

  8. #8
    The king stay the king-


    Join Date
    Jan 2010
    Gender
    Male
    Location
    Brooklyn NY
    Posts
    87
    Rep Points
    1836102






    Bill Starr 5x5. If you are new to lifting that is the best starting point. Build strength in the core lifts, everything else will be easier from there. Especially for building mass like you want the direction your going is not the right one. Machines, single joint movements, and isolation exercises are accessory lifts, a program that you are asking for is not built on them, just used to complinement them.

Similar Threads

  1. deloading week - BW only routine?
    By fqqs in forum Training
    Replies: 4
    Last Post: 03-20-2012, 10:30 AM
  2. My first 2 day per week routine
    By britlifter in forum Training
    Replies: 4
    Last Post: 08-28-2007, 09:59 PM
  3. My 6 Week Routine
    By home_gym_guy in forum Online Journals
    Replies: 0
    Last Post: 09-29-2005, 06:12 AM
  4. 7 day per week Split Routine
    By blueboy75 in forum Training
    Replies: 4
    Last Post: 11-12-2004, 02:53 AM
  5. 2 day a week routine?
    By BroadStreet in forum Training
    Replies: 5
    Last Post: 06-05-2001, 10:52 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
-->