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chrisk
Joined: 10 Jul 2008
Posts: 3
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 Posted: Thu Jul 10, 2008 7:56 pm Post subject: Need advice. |
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Hello everyone. I'm new here and i would like some advice with my routine. I have 1 month and a few days going to a gym and i was doing this routine:
Day 1
Chest/Bicep
(bench press... declined bench press, bicep curl, hammer curl, etc).
Day 2
Shoulder/Legs (bar upright row, bar military press, dumbbells, machine leg press, etc).
Day 3
Triceps/Back (cable seated low row, machine lateral pull-down, one-arm row, triceps kickback, etc).
For every muscle, i was doing 4 exercises , 4 sets and 6 or 7 reps...
But now i started to do everything with free weight, and started to do Squats and Deadlift (Squats in my legs day and deadlift in back day).
I want to add Squats to my 3 Days but i don't know if it recommendable, can i do it? If i start doing deadlifts and squats, should i reduce the number of exercises that i do per day? change it?
Thanks in advance. |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Thu Jul 10, 2008 9:30 pm Post subject: |
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First, I don't think your plan is optimal ... in fact I totally dislike it. What are your lifting experience (how long have you been training for)
Second, Guy, Women and your age ? 
Third read the sticky in diet forum ... READ IT. Diet over all for fitness and performance goals. |
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chrisk
Joined: 10 Jul 2008
Posts: 3
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Thu Jul 10, 2008 9:54 pm Post subject: |
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Your program needs :
-To hit all muscles groups everytime.
-Heavy exercises (no BB Curls is not heavy)
I will make you a little sample workout for beginners :
ONE THING BEFORE YOU READ, are you able to do 20 perfect push ups, Lunges and Inverted Rows ? If you can't do 20 in a PERFECT form then tell it because the workout below isn't for you.
MONDAY
Deadlift 10 sets of 3
Lunges Variations 4 sets of 6
Vertical Pull 5x5
Bench Press Variations 5x5
WEDNESDAY
Squat 10x3
Lunges Variations 4x6
Vertical Pull 5x5
Bench Press Variations 5x5
FRIDAY
Overhead Press Variations 5x5
Rows Variations 4x6
Bench Press Variations 4x6
Dips 5x5
Never use twice the same variation. Always increase by 2% the weight used for an exercises.
This would be A good workout. You have questions, just ask I'm here to help. |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Fri Jul 11, 2008 12:39 am Post subject: |
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both programs are good but the starting strength one doesn't have a lot of volume in it so you won't get much musle gains from it
i'g for chris's program but instead of 5 x 5 for the last 2 exercises i'd do 3 x 8 or something |
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chrisk
Joined: 10 Jul 2008
Posts: 3
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| Posted: Sun Jul 13, 2008 4:27 am Post subject: |
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| Christopheel wrote: | Your program needs :
-To hit all muscles groups everytime.
-Heavy exercises (no BB Curls is not heavy)
I will make you a little sample workout for beginners :
ONE THING BEFORE YOU READ, are you able to do 20 perfect push ups, Lunges and Inverted Rows ? If you can't do 20 in a PERFECT form then tell it because the workout below isn't for you.
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Yes i can do push ups and lunges, but never tried inverted rows. This workout have 2 days doing lunges and only 1 day of Squats, why is that? Is not better doing squats instead of lunges? Just asking for curiosity. I will try it, thank you for the answers. |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Sun Jul 13, 2008 7:02 am Post subject: |
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| chris, why no lower body on day 3? just noticed then.. |
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