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help me create a workout plan

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  1. #1
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    help me create a workout plan

    I'm just starting to get into body building and really need helping getting a work out plan.

    Right now I'm working out 6 days a week, some might say that's too much?

    I want to gain, and then I want to cut later.

    What days should I work what? What excersises machines should I do? How often should I change my routine ?

    To build mass should I do max weight ALL the time? Should I do 10 reps on one weight, move up weights do 8 reps, then do 6 reps or all I can do w/ the heaviest weight?

    Sorry for all the questions but I'm kind of clueless. I've seen some muscle gains so far but not in certain areas. Someone help me create a work out plan and what muscle groups, number of sets/ reps etc. that are good. Thanks

  2. #2
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    Right now I'm going 6 days a week:

    Monday: Heavy Legs plus 30 minutes elliptical machine
    Tuesday: Heavy Chest, abbs, Shoulders and Triceps
    Wednesday: Heavy Back and Bis, 30 minutes elliptical
    Thursday: Light Chest and tries, shoulders and abbs
    Friday: Light legs, 30 minute cardio
    Saturday, Light back and bis

  3. #3
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    I don't know about you, but after I'm done doing legs, I am not even gonna think about doing cardio on the same day, or maybe even the day after.

  4. #4
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    I have also had trouble gaining strong muscle in certain areas. My concern now is my back. until just recently, I had been doing lat pulldowns, etc. using mostly my arms and I ended up with huge arms, but not much in the back area to say the least. Hopefully you are more experienced than I am and your problem areas may just be from genetics.
    Try to do more on your problem areas, and maybe even skip other areas once in a while.

  5. #5
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    Try this 4 day routine.


    MONDAY: Chest (12 sets total) & forearms (2 exercises 3 sets each, 6 sets total)



    Flat bench press 3 sets & one light warm up set

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps



    Incline bench press 3 sets & one light warm up set

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps



    Incline dumbbell flies 3 sets no warm up set necessary

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps



    Cable crossovers 3 sets no warm up set necessary

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps



    Standing Barbell curls

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps



    Standing one arm alternating dumbbell hammer curls, (crossover)

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps



    One arm dumbbell preacher curls (use preacher bench & really peak bicep)

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    Forearms:

    Overhand grip squeeze ( do it on the edge of a bench or something)

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    Wrist squeeze on a flat bench

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    5mins of abs & 15mins of heavy walking on the treadmill


    Tuesday


    5 sets of barbell squats legs parallel to the floor the best thing to do is to start with a light weight & work your way up to your max so your knees get warmed up so you don't risk injuring them.

    Set 1: 12-14 reps (mostly warm up)
    Set 2: 10-12 reps
    Set 3: 8-10 reps
    Set 4: 6-8 reps
    Set 5: 4-6 reps

    Hack Squats all the way down
    Set 1: 12-14 reps (mostly warm up)
    Set 2: 10-12 reps
    Set 3: 8-10 reps
    Set 4: 6-8 reps
    Set 5: 4-6 reps

    Stiff leg deadlifts for hamstrings (buy this point your knees will be shaking on each rep for your stiff legs)

    Set 1: 12-14 reps (mostly warm up)
    Set 2: 10-12 reps
    Set 3: 8-10 reps
    Set 4: 6-8 reps
    Set 5: 4-6 reps

    Lying Hamstring curls
    Set 1: 12-14 reps (mostly warm up)
    Set 2: 10-12 reps
    Set 3: 8-10 reps
    Set 4: 6-8 reps
    Set 5: 4-6 reps

    Calves
    Toe Presses
    Set 1: 12-14 reps (mostly warm up)
    Set 2: 10-12 reps
    Set 3: 8-10 reps
    Set 4: 6-8 reps
    Set 5: 4-6 reps

    Donkey Calf Raises
    Set 1: 12-14 reps (mostly warm up)
    Set 2: 10-12 reps
    Set 3: 8-10 reps
    Set 4: 6-8 reps
    Set 5: 4-6 reps

    Wednesday Rets day

    Tursday Back & Triceps.

    3 sets of wide grip chin ups (either with added weight or just your body weight)

    Set 1: as many reps as possible

    Set 2: as many reps as possible

    Set 3: as many reps as possible

    Wide Grip Bentover Barbell Rows

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    T-Bar Rows using a 45lb bar lined up vertically against the wall & a wide grip handle

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    One Arm Dumbell Rows

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    Cable Row using a long bar with a reverse grip & narrow grip

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    Dead lifts or hyperextensions (Note don’t do dead lifts every week)

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps


    Triceps

    Triceps 3 exercises 3 sets each

    3 sets of close grip bench press (on the heavy smith machine)

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    3 sets of incline skull crusher tricep extensions

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    3 sets of one arm tricep cable pushdowns

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    5mins of abs & 15mins of heavy walking on the treadmill



    Friday: Rest Day

    Saturday: Shoulders, Traps & neck if you have a neck machine
    Seated Military Press (use the barbell & bring the bar in front of you)

    Set 1: a weight that you can do 12-14 reps

    Set 2: a weight that you can do 10-12 reps

    Set 3: a weight that you can do 8-10 reps

    Set 4: a weight that you can do 6-8 reps

    Seated Side Lateral Raises (Side Delts)

    Set 1: a weight that you can do 12-14 reps

    Set 2: a weight that you can do 10-12 reps

    Set 3: a weight that you can do 8-10 reps

    Set 4: a weight that you can do 6-8 reps

    Rear Delt Flies (Rear Delts)

    Set 1: a weight that you can do 12-14 reps

    Set 2: a weight that you can do 10-12 reps

    Set 3: a weight that you can do 8-10 reps

    Set 4: a weight that you can do 6-8 reps

    Traps

    Barbell shrugs

    Set 1: a weight that you can do 8-10 reps
    Set 2: a weight that you can do 6-8 reps
    Set 3: a weight that you can do 8-10 reps
    Set 4: a weight that you can do 12-14 reps
    Dumbell Shrugs

    Set 1: a weight that you can do 2-4 reps

    Set 2: a weight that you can do 6-8 reps

    Set 3: a weight that you can do 8-10 reps

    Sunday: Rest

    Of course I also do cardio. I do 15mins 3 times a week on the treadmill with 15 second sprints every minute & I do my abs 5 times a week. Sometimes I do it at home on my off days.

    Hope this helps.

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