Thread: I NEED A WORk OUT PLAN ASAP !!!!!!

My background:
IM 17 almost 18 roughly 5'10 170.
I eat lots of calories but im not fat. Bagel for breakfest and a yogurt with water. Lunch i eat a slice of pizza and a bag of sunchips with a Small Gatorade and a bottle of water. Dinner something involving either chicken or red meat rice or pasta and when eating rice i always eat the hispanic sweet bananas. Dinner is always a big meal for me 2-3 portions of whatever is served. I sleep about 6.5 hours a night. I cant take any protein shakes nor creatine or n e other supplementation for that matter. Bad family history or heart disease, high blood pressure and colesterol. I know now you feel like you are stawking me but i dont want to underinform you. I need a work out routine. I can perhaps modify my eating habits for bf and dinner a bit but lunch is pretty much stuck as im at a shitty high school.

Here are my stats if u will :

Bench
Flatmax: 2 times 225(Comfortable weight 185)
Incline : 155 (never maxed myself due to fear of injury + i get a nasty pump after this)

Curls:
40's are comfortable all around (I can push a 55 with my left(im a lefty)( very sloppy)

Shoulders:
i use 10-15 pound weights as im not sure on how to work them out properly

Squat: I rarely due but when i do i only use 150.

Dead lift : same story only 150.

The gym im in is a school gym. Only free weights no decline benches in sight. no cable machines. Pretty bare but have the essentials i guess.

My goals are to Start cutting the fat away while getting stronger all around. I want a 6pack and will train as hard as needed. I go to the gym to workout not to play so you can stack on the workouts as needed. I have weak shoulders but strong bi's and my chest is decent. Everything else is pretty garbage as you can probobly already tell. I want this all the natural way. I have plenty of time after school for cardio if needed. I want a 4-5 day workout plan if 4 day i will just kill abs 5th day.


Thanks to all that can help,
Marc

Originally Posted by nova1970sb

i enjoy my routine. you can try it if you want.

day one

bench press 3x10
incline bench press 3x10
veritcal rows 3x10
dips 3xfailure

-I would have called this a chest/back day but you have back work on day 2..kinda odd
-this rep range is terrible for a cut...you should be lifting @ low volume (i.e. low sets and rep...like 3 x 5) and high intensity (i.e. submaximal load...as in 85% if your 1 rep max)
-if you have weak shoulders then bench isn't the best idea..it's hard on the rotator cuff (RC)...stick to dumbbell chest presses
-don't go to failure...that's best used only sometimes and not until you're more advanced as a lifter and know how and when to use it

day two

latteral pull downs 3x10
close grip latteral pull downs 3x10
bicep curls 3x10
db rows 3x10
shrugs 3x10

-not that cable work for lats is bad...we all do pulldowns, etc...but bodyweight is better..if you can't do bodyweight pullups and chinups yet then start with lat pulldowns with a variety of grips
-drop isolation for now..you won't need that until you've developed a nice foundation of strength and physique, at which point you can assess your weak points that need further work (beyond compound, that is)
-please don't ever go shrugs...you might decide to use them as accessory work down the road to help with your deads, but even then I think they're a waste of time....they hit only your upper traps, neglecting the middle and significanlty large lower fibers....your traps get enough work through isometric tension in a number of compound lifts
day 3

squats 3x10
deadlifts 3x10
calf raises 3x20
straight legged deadlifts 3x10
leg curls 3x10

-glad to see squats and deadlifts! this is a very good sign...you have the two most important lifts..that's very commendable for a beginner...hell, even for many who have been lifting for years!
-for calves I can't advise you on reps, really, because, even though heavy is said to be the way to go, everyone's calves will respon differently...I'm now experimenting with high rep calf work and it seems to be working..with calves, the idea is to keep them second guessing, even more than other muscles..they adapt fast...and I mean seriously fast
-very nice! a second deadlift...just to clarify, you shouldn't keep your legs actually straight..this is hard on your knees (same reason you should never "lock out" on any presses...keep a slght bend...I'd give romanians a go, first...I always found the technique much simpler than stiffs...I hate stiffs, myself
-drop the leg curls

then i thrown in a cardio day

and i also have a day i devote to swinging my macebell

Read my comments above. Overall, not too bad. You've actually covered a lot of good lifts, but the two main problems I see is: (1.) lack of vertical push movements; and (2.) lack of direction. Your 3rd day appears to be a leg day, but the other 2 are a bit fuzzy. Nevertheless, muscle group splits aren't the most efficient. You need to cover each plane of motion (e.g. lower push, upper horizontal pull) evenly. The body generally uses particular muscles to move objects in certain directions. This method of training acknowledges this, and gives your body a better sense of unity between the muscles. Rather than training "chest", you're training chest, tris, delts, back, traps, core, even legs. It appreciates the body as a system, rather than individual parts. Understand?

An example of a full body routine covering each plane:

Back squats - lower push
deadlifts - lower pull
bent-over BB row - upper horizontal pull
incline DB chest press - upper horizontal push
corner press - upper vertical push
pullups - upper vertical pull

-then add calf/optional "ab"/'core" work whenever....as well as any accessory work you may feel you need