Got a new Routine For me?

Clone914 · 08-31-2001, 01:41 PM

Im in need a new routine because in my old one i was doing every muscle in the same session. I only have freeweights . I need it to be a 3 day one. Please tell me the sets and reps too. Thanks. By the way im exercising for bigger muscles not for endurance.

Scotty the Body · 08-31-2001, 02:04 PM

What kind of experience do you have?
Whats your age / weight like now?
Any goals, parts that need improving?
Do you have equipment like a power rack or any leg/back type equipment?

Give a few details and we'll be able to put a better plan together for you.

------------------
Just another day in the gutter

Clone914 · 08-31-2001, 02:20 PM

Ive been lifting since May.Im 16 and weight 145 lbs. im 6'1". I want to get muscular. I have a leg rack and at the end of my bench.

Scotty the Body · 09-01-2001, 07:36 AM

Well if your looking for mass, you'll need to keep your reps low and your weight high BUT since your pretty new, I'd go with something in-between till your comfortable with the movements.
Something around the 8 rep range.

You could use a 3 day split like:
Mon: Chest/Back
Wed: Legs/Abs
Fri: Delts/bi's/Tri's

As for exercises, you could go with 3 to 4 for the larger groups like Chest/Back/legs and 2-3 for smaller muscles like Arms/delts/abs.

Try to stick with Compound movements like Squats (a little hard to do if you don't have a rack but you can use DB) and Deadlifts.

Here's a link to a page that has descriptions of exercises and the muscles they're for: http://www.exrx.net/Lists/Directory.html

Hope that helps you out a bit, feel free to ask Q's if you have any.

------------------
Just another day in the gutter

Charger · 09-01-2001, 06:11 PM

I agree with Scotty. Also work on form,the more you lift, the more you appreciate good form. Any weight you lift don't mean didly if yo don't use good form. Just asking for a injury with out it..

------------------
Can't never did nothin,(Dedicated to my father)

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Charger on 09-01-2001 at 08:14 PM]</font>

08-31-2001, 01:41 PM	#1
Clone914 Registered User Join Date: Aug 2001 Posts: 7	Got a new Routine For me? Im in need a new routine because in my old one i was doing every muscle in the same session. I only have freeweights . I need it to be a 3 day one. Please tell me the sets and reps too. Thanks. By the way im exercising for bigger muscles not for endurance.
Clone914 Registered User Join Date: Aug 2001 Posts: 7

08-31-2001, 02:20 PM	#3
Clone914 Registered User Join Date: Aug 2001 Posts: 7	Ive been lifting since May.Im 16 and weight 145 lbs. im 6'1". I want to get muscular. I have a leg rack and at the end of my bench.
Clone914 Registered User Join Date: Aug 2001 Posts: 7

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08-31-2001, 02:04 PM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	What kind of experience do you have? Whats your age / weight like now? Any goals, parts that need improving? Do you have equipment like a power rack or any leg/back type equipment? Give a few details and we'll be able to put a better plan together for you. ------------------ Just another day in the gutter

09-01-2001, 07:36 AM	#4
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Well if your looking for mass, you'll need to keep your reps low and your weight high BUT since your pretty new, I'd go with something in-between till your comfortable with the movements. Something around the 8 rep range. You could use a 3 day split like: Mon: Chest/Back Wed: Legs/Abs Fri: Delts/bi's/Tri's As for exercises, you could go with 3 to 4 for the larger groups like Chest/Back/legs and 2-3 for smaller muscles like Arms/delts/abs. Try to stick with Compound movements like Squats (a little hard to do if you don't have a rack but you can use DB) and Deadlifts. Here's a link to a page that has descriptions of exercises and the muscles they're for: http://www.exrx.net/Lists/Directory.html Hope that helps you out a bit, feel free to ask Q's if you have any. ------------------ Just another day in the gutter

09-01-2001, 06:11 PM	#5
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	I agree with Scotty. Also work on form,the more you lift, the more you appreciate good form. Any weight you lift don't mean didly if yo don't use good form. Just asking for a injury with out it.. ------------------ Can't never did nothin,(Dedicated to my father) <FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Charger on 09-01-2001 at 08:14 PM]</font>