here goes..

[Delusional]

been trying to figure out a good push/pull/leg split and was having a lot of trouble for some reason. i couldnt understand it at all and was lost on how to even begin one. dumb, yea. but i think im getting an idea now. i'm not new to lifting, ive been doing it on and off for probably a year. and have finally become consistent and a lot more dedicated, same with my diet. so i really need a program that will get me started off great so i can see improvements not only physical, but i want to feel stronger and be able to put more weights on those bars after a while ya know. im 20, 125lbs, about 5"6. ill admit i am pretty weak and need improvement in basically almost every area. do you think this would be a decent split for me?

monday (pull)
Sumo DeadLift
T-Bar Row
Bent-Over Barbell Row
Alternating Dumbbell curls

wednesday (push)
flat bench press
seated military press
dumbbell flyes
push-ups (flat, feet above head)

friday (legs)
back squat
standing calf raise
lunges
abs (leg lifts, weighted crunches, sit-ups)

i only have a crappy close arm bench (so the BB sits on there shitty and its constantly a pain in the ass to change weights and whatnot) and it also does not switch to incline or decline..(..bleh..) so i know im lacking there. i have plenty of weights, and then 2 dumbbells. thats it =/ i plan to get a gym membership in 3 weeks, 4 at the latest but definitely aiming for 3.

 

[StanUk]

That looks quite good mate! As long as you've got some kind of periodization planned then i think your gonna do good! the only thing i would add is some pull ups or chin ups on your pull day! and remember its good to regularly vary what excersizes you do, but you've got the 3 important lifts in there (deadlift, squat, bench) so your defo on the right track!

 

[ejamiec]

whats your number of sets/ reps like?

 

[Delusional]

whats your number of sets/ reps like?

yeah..about that. im not sure what i want to do yet. since im really wanting to get stronger and be able to lift heavier. i thought maybe 3 sets of 8 reps for everything, and make it to where its pretty heavy for me but not to where i feel like im gona kill myself and reach failure on the first or second set you know.
except for push-ups and ab workouts, which would be somethin like 3 sets 15 reps.

also, i have no way to do pull ups, chin ups, dips, none of that stuff which is why i wish i could get a gym membership sooner than 3 weeks, eh. ive even thought of ways to improvise with pull-ups for now and whatnot but there is just nothing near me that resembles a pull-up bar or anything.

 

[Delusional]

bump: anyone else? wana get some opinions before i really get mind-set on this routine.

 

[XFatMan]

Have you considered HST? I can see some very impressive size and strength gains with that program, and I'm not the only one.

 

[Delusional]

Have you considered HST? I can see some very impressive size and strength gains with that program, and I'm not the only one.

HST...hmmm.
crap, i dont even know what that is
looking around the forums here for some stickies on it..dont see any yet.

 

[XFatMan]

Have a look at Hypertrophy-Specific Training : : Official Home of HST
The size gains with this one are really impressive. I have never gained so much in such a short time, for instance 3.5 cm / 1.4 in. on thighs in 3 weeks. And hey, I came directly from Max-OT with which I hadn't grown for months.

 

[Delusional]

i read up a bit about HST and it seems interesting. i think for now i will stick with my current routine i have posted and then after a month or two try switching to HST. im actually pretty bummed that i have no way to do pull-ups, dips, or anything like that i really want to do them cause i feel like theyd be really beneficial to me right now and help me reach my goals faster.

 

[Delusional]

bump - cause id like to see if i can get a couple more opinions (p-funk and others) monday will be a workout day and i just want to make sure im starting out with a good routine here..

 

[Delusional]

oh and i forgot to mention..i just figured out a couple days ago my bench can go into an incline position. its got legs on each end and i can just put up the legs on the end where my feet are, and its basically in an incline position. or as good as it can get at least. so should i switch some of my exercises with some incline stuff, or wait a couple of weeks and then make some changes to my routine, and add some incline stuff?

 

[P-funk]

the problem with those adjustable home benches is that you can't unrack the bar when you are lying down.....if it is like one of the weider benches (which I think is what you are talking about). if you have an adjustable bench and a power rack, that would be different.

 

[Delusional]

the problem with those adjustable home benches is that you can't unrack the bar when you are lying down.....if it is like one of the weider benches (which I think is what you are talking about). if you have an adjustable bench and a power rack, that would be different.

yea. its one of those weider benches. i hate it, it sucks, a lot..but its all i got to work with for now. but what do you think of the routine?

 

[P-funk]

I don't like the routine. Like I said in the other thread. Work on total body workouts and just develop good technique and a strong foundational base.

How do you plan on back squatting without a squat rack?

 

[Delusional]

I don't like the routine. Like I said in the other thread. Work on total body workouts and just develop good technique and a strong foundational base.

How do you plan on back squatting without a squat rack?

ok, sorry. dont exactly understand "total body" workouts..
does that mean like..assign certain muscles to certain days?

like:
mon: chest/triceps
tues: back/biceps
wed: off
thurs: shoulders/traps
fri: legs
sat/sun: off

for back squatting without a squat rack..eh..i was kinda hoping i could just bend down, lift it over my head, and then yea..
...thats not goin to work is it...
damnit

 

[P-funk]

no...like this:


workout A:
deadlift
bench press
DB row
curls

workout b:
step ups
shoulder press
chin ups
skull crushers

alternate the between the two and train three days a week.

be a man. put weight on the bar.