Looking for a 3 Day Workout plan

[Egoatdoor]

OK.

 

[Stratosphere]

Nobody gonna help me out on reccomended specific exercises for each muscle group?

 

[Egoatdoor]

OK well I am going to go with this routine:1) Chest and back 2) Shoulders and Biceps 3) Legs and Triceps

But I need some help and guidance on what specific excercises i should do for each muscle group that I work out.

My recommendations: 3 working sets of each, 1-2 warm up sets. 12 reps on working sets. Do the warm ups with a lighter weight and stop at either 12 reps or when the muscle begins to feel any burn. Use weights on the working sets that do not cause muscular failure. Take it easy the first two weeks and focus on doing them correctly( good form). If on the third week some weights feel too easy, increase the weight slightly.
Chest: Bench Press
DB Incline or Flat Bench Flyes
Back: Deadlifts ( if you feel you are experienced enough to do these. Otherwise do Lat Pulldowns)
Bent BB Rows
Shoulders: Smith Machine or DB Military Presses
DB Side Laterals
Biceps: DB Curls
Cable Curls or Preacher Curls w/ a bar
Legs: Squats
Leg Press
Lying Leg Curls
Standing Calf Raise
Triceps: Close Grip Bench Press
DB Overhead Extensions w/ 2 hands


During the first 4 weeks, get the nutrition part in order. Make sure you are getting at least one gram of protein per pound and DO NOT scrimp on the carbs. At 5 9 145, you will need carbs to gain muscle mass and with your body type, you do not yet have to fear that these carbs will make you "fat". If you are really afraid of this, throw in one day of cardio a week to help with your fat burning capabilities. Get into the habit of eating at least 6 times a day in small or medium sized feedings. 1 or 2 of these can be "snacks" of whey protein drinks or protein bars, but rely primarily on real food, not supplements. Also, pick up a good book on bodybuilding and maybe read a couple of the magazines.

 

[Stratosphere]

What exactly is the Smith machine??
And also the DB side lats? There seems to be many variations of this...

 

[Stratosphere]

What exactly is the Smith machine??
And also the DB side lats? There seems to be many variations of this...

anyone?

 

[Egoatdoor]

What exactly is the Smith machine??
And also the DB side lats? There seems to be many variations of this...

The Smith Machine is an apparatus shaped as a H in which the center line of the "H" is a bar which moves up and down on a fixed plane. Most gyms have them, but not all. It is used for bench presses, shoulder presses and squats mainly. The DB Presses are the preferred shoulder press movement, but I suggested doing shoulder presses on the Smith Machine as an alternative if you wanted to do that instead. You would sit in a chair just behind the bar, grasp it with your hands just slightly wider than shoulder width, press the bar upward and then bring it down so your hands at a 45 degree angle from your collarbone.

I'm not sure I understand your question on side laterals. If you know what they are and are asking which to do, do them seated.

 

[Stratosphere]

OK cool I know what a Smith machine is then, just aint accustomed to the name. I use it all the time. As for the DB side lats, I was asking what variation because there is sitting, laying, standing, and a whole range of different ways to do them.

 

[Egoatdoor]

Do the side laterals seated so you minimize the chances of cheating.

 

[ALBOB]

Do the side laterals seated so you minimize the chances of cheating.

I completely agree with this. Too many guys do them standing up and they end up using more leg thrust than delt power to lift the weights.

A little tip to help you out: When doing side laterals with dumbells, lean SLIGHTLY forward and raise the dumbells with you thumbs further down than your pinkys. These two moves will put more stress on your rear delts which usually need the most work. Your front delts get plenty of work when doing chest work. The thumb trick also works when doing dumbell military presses. Do them with your pinky's higher than your thumbs.