Workout Plan

[ThaOne]

I need help constructing a workout plan..

• i have a weight set in my basement including the following equitment:
• ??? Leg Extension:
  ??? Leg Curl:
  ??? Preacher Curl:
  ??? Squat Rack:
  ??? Lat Pulldown:
  ??? Bench Press:
• i also have some other shit on there
• i can workout everyday
• ??? weekdays after 3:00 p.m./weekends anytime
• i am soon going to buy some more equitment hopefully turning my basement into a gym
• i would like to workout 4-5 days outta 7
• workouts can be any amount of length
• my goals are to: bulk, gain muscle and strength, and then tone and im not expecting my goals to be reached in a shot period of time..
• i also have the right supplements to take...

Please Help Me Construct A Workout Plan..........

 

[ThaOne]

Please Help

 

[gopro]

BUMP! Advice people, advice!

 

[CowPimp]

Here's my suggested beginner routine that will get you conditioned to the rigors of weight training very quickly. As well, it will make sure that your stabilizer muscles are well developed. It is to be done 3 days per week, or every other day:

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 12-15
Hyperextensions 2 x 12-15

Standing Calf Raises 2 x 12-15

Now, before you actually begin with this routine, I would highly suggest doing purely bodyweight exercises for 1-2 weeks. Follow the bodyweight exercises by light weight (~15 repetitions) training for another 1-2 weeks. This will help to ensure that you can properly stabilize the weights when moving to heavier weights. As well, don't be afraid to move to even heavier weights later. Anything as low as 4 repetitions is excellent for hypertrophy.

 

[ThaOne]

Wow thanks for the help i really needed

i am going to follow this routin..

once again thanks

and gopro thanks for bumbing it while i was in school..

 

[gopro]

Wow thanks for the help i really needed

i am going to follow this routin..

once again thanks

and gopro thanks for bumbing it while i was in school..

Yup, cowpimp hooked you up! Good advice!

Now go train and train hard!

 

[KarlW]

I think CP's routine should be a sticky titled "Workout routine for beginners"

 

[CowPimp]

I think CP's routine should be a sticky titled "Workout routine for beginners"

Thanks Karl. For it to become a sticky, I think others would have to provide some input though. I don't think my creation is anything special. Just a full body workout comprised almost entirely of compound exercises.