Thread: noob---anyone want to help me with a schedule?

MONDAY-
leg press- 10-12 reps
8-10 reps +5 lbs
6- 8 reps +5 lbs
Military press- same routine but to complete exaustion

lat pull down- same, complete exhaustion

Abs- 3 sets 50

shoulder shrugs- same as leg press


TEUSDAY

bench- same as above

back row- same as above

curls- same complete exhaustion

triceps- complete exaustion

Abs- 3 sets of 50

WEDNESDAY

same as monday except leg press and shoulder shrugs to complete exhaustion

THURSDAY

same as teusday but chest and back to complete exhaustion

FRIDAY

same as wednesday no exurtion

SATURDAY

same as thusday no exurtion

SUNDAY

rest

keep in mind this routine was without any supplements, 3 squares a day, and was supposed to show good results within 4 weeks. Did this guy have any idea what he was talking about?

there isnt enough different exercises in there. I f you think you are in decent shape try a 3 day split push (upper) pull (lower) and legs doing about 20 work sets per w/o. add in 2-3 days of cardio on off days if you want to lose weight.
you must squat and deadlift. they are the best.

sorry bro the split should be push (upper) and pull (upper) so chest and tris/bis and back.

Do a lot of compound lifts. I suggest working out every other day, or three days per week. 3 days per week was enough to pack on 25 pounds of muscle in a few months time onto myself.

Here is the routine I would suggest you do 3 days a week:

Benchpress 3 x 5-8
Military Press 3 x 5-8
Barbell Curl 3 x 5-8

Bicycle Crunch 3 x Failure
Reverse Crunch 3 x Failure
Vertical Leg Crunch 3 x Failure

Deadlift 3 x 5-8
Squat 3 x 5-8
Straight Leg Deadlift 3 x 5-8

Of course, don't forget about proper nutrition, sleep, and warming up/stretching.

Here is a program of Champions or at least Champions in training. It is GOPROS workout. GOPRO is our local Guru. Those of us that have been on this program have all seen excellent results on it. Take a look, give it a try.
http://www.ironmagazine.com/article65.html

by the way I'm glad to see you TOOK your life back man. Good job. Now your back on the right road. I'm very proud of your courage.

Originally posted by firestorm
Here is a program of Champions or at least Champions in training. It is GOPROS workout. GOPRO is our local Guru. Those of us that have been on this program have all seen excellent results on it. Take a look, give it a try.
http://www.ironmagazine.com/article65.html

GoPro's workout is very successful, but this guy is a beginner. He has previous experience, but when you start again you should do a more basic routine like the one I mentioned before. GoPro himself mentioned that you need to be somewhat advanced to use his routine. I remember he responded to the post of someone who had been working out only a year and suggested he not even do the shock portion of the routine.

WEll thanks for the correction there cowpimp good catch.

dont forget to get 6 meals a day with 1 gram or more of protein per pound of body weight

and by the way, how tall are you? like 5'6" or something?

thanks, firestorm ill take a look at least for futer informational purpouses, and thanks for the pat on the back that always makes things easier.

ill look a little more into your routine cow sounds pretty simple seems great to get me back into the swing of things.

yeah cat im looking into getting myself on a diet asap just trying to find whats best! also i am about 5'10" (I know 110lbs is really fuc-in unhealthy for that height i feel more comfortable now with a little wieght back)

oh and about there not being enough different exersices that is becaus all we had was one of those universal gyms, there were not many options. but thanks for all the help everyone, so basically the general consensus is that is too much of a work out for me? works for me ill look into some other options thanks

hey i have one more quick question, the last time i was doing a routine, as i said i was really scrawny i was lifting more than my wrists could handle. while it wasnt alot of weight(maxing around 155) i had no problem doing the wieght( well as few problems as should be expected while maxing) but it hurt the shit out of my wrists. its not like their messed up or anything or even a one time thing, it is becouse my wrists are so tiny (i can only wear MASCULAN womens wrist watches or REALLY REALLY small mens if I get lucky enough to find one) they feel like they cant handle the weight. is there any way to help this? i guess i can wrap my wrists like a boxer but I would feel a little goofy. any exersizes for bigger, stronger wrists? thanks again

Wrist curls and reverse wrist curls will strengthen them up. In the meantime there are gloves with built in wrist supports. Look on the internet you'll fid em.

shit! 5'10" 115 lbs...anorexic

just kidding man, but at least your are on the right path now

Youll prolly go up to about 160 over the next couple of years, no problem, just make sure its lean body mass

good luck

thanks fire,

yeah cat it was bad but like i said i am about 145-150 now (still no muscle) so do you really think it will tak a few years to burn that fat and get up to 160? i was hoping for a better results than that! like i said a few years ago i was like 145 with very little fat (bootcamp) shouldnt things work faster for me now or is that whole muscle has memory thing a myth?thanks

oooh yea ur right
i was under the impression ur body weight was down around 120 or so still

as long as you stay steady and eat better, NO CRACK either

heroin whatever

then youll do very good for a while, i wouldnt doubt if you lost a few pounds of fat and get ur body weight up to 170 ( a lean 170 that is)