TKD

OK so i have been trying to not exactly body build but just stay fit on and off for around a year now.

BUT that is now about to change! Starting from June I have 4months free and this is where i start. So i have from now till then to come up with a killer programe.

At the moment i am 6ft2 and 165lbs not much i know.

My basic plan is going to the gym every other day. Working on mostly upper-body.

This will be my basic work out:

Bench press 4stets of 12reps 50-60KG (hoping to target shoulder and chest with this)

Cable push-down 4sets of 12reps not sure of the weight yet (this would work the triceps)

Cable curl 4sets of 12reps again not sure of weight (working biceps).

Also doing daily plank for 60secs to target core muscles.

Now i know most of you are going to laugh at me. But this is my first draft and I'm guessing it needs a lot of work...

So any advice would be greatly appreciated.

Thanks.

mrmark

I love when people say 'i mostly only work upper body'

As for the workout above, it is pretty poor, if not really poor.

Definitely read thee stickies to get a better grasp of what is required.

Read this:

http://www.ironmagazineforums.com/tr...ing-101-a.html (Training 101)

I love it when a plan comes together.

TKD

OK i checked out the stickies i guess Ive done this all wrong lol. But there's a problem i have no idea what any of the exercises are...

Duncans Donuts

Do Your Legs Or You Will Never Achieve Any Kind Of Decent Musculature.

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kicka19

not everyone has to do legs, depends on goals

camarosuper6

The only excuse I can think of to NOT do legs, is if you do not have any.

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DiGiTaL

Dude, you dont do legs your wasting your time.
Leg is one of the most important part of the body.

Stats: [ Weight: 192lbs ] [ Height: 5'11 ] [ BF %: 15% ] [ Routine: P/RR/S ] [ Currently: Cutting ]
Current goals: - Lower The bf%

mrmark

true but in this case he wants a 'buff' upperbody so it was look comical if he didnt do legs

I love it when a plan comes together.

TKD

OK OK OK legs i need to do legs lol. Anyone got any advice on what would be a good workout for me? as a beginner?

Upper-body + legs

I will have access to a gym almost everyday.

Thanks.

mrmark

It's great you have access to a gym everyday but a problem many newcomers make is over training because it gets just that fun.

This is from Cowpimp's guide:

http://www.ironmagazineforums.com/tr...t-routine.html (Designing a Split Routine)

It should set you up nicely for a good basic routine.

Has splits, general concepts, exercises for each muscle group.

If you have any problems just shout but read this 1st.

I love it when a plan comes together.

TKD

OK cool I've been reading the guide and my plan is to do

Upper - Lower - Upper with a days rest in between.

But being new to this the names of all the movements and exercises are totally confusing the hell out of me... But ill give it a shot... trying to use free weights as most i can.

Day1 upper: Shoulders + Back

Shoulders:
Arnold Press + Front raise + Lying Rear Delt Row x 4sets 12reps

Back:
Not to sure what to do here apart from pull ups/chin ups.
Ive also had problems with back pain in the past and i don't want to start that again. So if someone can help me with what to do ill really appreciate it

Day 2 Rest

Day 3 Lower: Legs

Thighs:
Split Squat + Leg press + Leg curls x 4sets 12reps

Calf's:
Again not to sure what to do here.

Day 4 Rest

Day 5 upper: Chest + Arms

Chest:
Bench press + Dumbbell fly x 4sets 12reps

Arms:
Cable push down + Dumbbell curls x 4sets 12reps

Day 6 + 7 (weekends) i go to work so rest days.

Also for abs I'm going to do plank for 60seconds everyday.

This is my plan for the next 3-4months after which i hope i would have a strong base and can begin isolation work.

I have used this website ExRx Exercise & Muscle Directory to get the names and techniques of each exercise.

Also i plan on taking creating and whey protein.

Thanks for reading feel free to comment on what i need to change.

Witchblade

Just grab one of those routines from the stickies. Really.

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DiGiTaL

Try the P/RR/S.

Stats: [ Weight: 192lbs ] [ Height: 5'11 ] [ BF %: 15% ] [ Routine: P/RR/S ] [ Currently: Cutting ]
Current goals: - Lower The bf%

TKD

i thought i was on the right track...?

Now i'm just really confused.

ReproMan

lol...

DiGiTaL

You are in the right track. Just get yourself a good routine and your set.

Stats: [ Weight: 192lbs ] [ Height: 5'11 ] [ BF %: 15% ] [ Routine: P/RR/S ] [ Currently: Cutting ]
Current goals: - Lower The bf%

TKD

So what i posted isn't good? Ive looked at the stickies but they just confuse me even more... Can someone give me a link to what page has a routine on it?

Thanks.

mrmark

read this page again

http://www.ironmagazineforums.com/tr...t-routine.html (Designing a Split Routine)

if there's too much to understand in the top section, scroll down to P-Funk's posted on 01-08-2006, 08:20 PM and see if that helps.

I love it when a plan comes together.

TKD

well i tried to look at the top section and picked out some exercises i would be able to do and put them into a routine which I'm guessing i did all wrong lol.

mrmark

How does this look: (It;s all from Cowpimp's comprehensive guide)

Bodybuilder – Undulating Periodization (RI = rest interval)

Monday – Upper:

Overhead Press
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

DB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Seated Cable Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Wednesday – Lower:

Squats
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

SLDLs
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Lunges
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Friday – Upper

Bench Press
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Yates' Rows
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Sunday – Lower:

Deadlifts
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Split Squats
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

or....

I love it when a plan comes together.

mrmark

As Cowpimp recommends for beginners is a full body routine such as...

Workout A:
Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body horizontal push: bench press, decline press, pushups, DB bench press, etc.

Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body horizontal pull: bent rows, Yate's rows, cable rows, single arm DB rows, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

Workout B:
Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body vertical push: military press, DB press, dips, incline press (45 degree+), etc.

Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body vertical pull: pullups, chinups, pulldowns, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

I love it when a plan comes together.

mrmark

All the info regarding both can be found at

1st post: http://www.ironmagazineforums.com/tr...g-routine.html (Guide To Designing A Routine)

and 2post:

http://www.ironmagazineforums.com/tr...y-routine.html (Designing a Full Body Routine)

I love it when a plan comes together.

TKD

what can i say mrmark sorry to be a pain lol. You've helped a lot but here i am still asking... I guess this isn't as easy as doing some curls here and there.

This is the thread i looked at: http://www.ironmagazineforums.com/tr...t-routine.html (Designing a Split Routine)

from this i put together the routine i posted up before... OK I'm going to try again and hopefully get it right this time

kicka19

no every person has to do legs, i personally do(once every 2 weeks), but alot the people i lift with dont, it doesnt mean they r less of a bb they just dont give a shit about legs, its simple