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ThePhantom
Joined: 08 Jul 2007
Posts: 20
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 Posted: Sun Jul 08, 2007 2:19 am Post subject: Newbie's gym program |
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So my main goals are to a six-pack and to work on developing muscles in the upper part of my body (i.e. arms, chest etc).
I'm
19 years old
Male
182 cm
78 kg
Bf% - unknown (waiting for caliper to arrive). Online test says 11% but I think this may be wrong.
I'm basically a newbie to the gym world. I've developed this program with the help of others and was wondering if it is any good in reaching my goals. It is;
Biceps, back, lats & abs – 3 times a week
Triceps, chest, shoulders, hamstring, quads & calves – 2 times a week
Cardio – once a week
I'm mainly trying to focus on the abs and the upper body and am only doing legs as I might as well do them if I'm at the gym. I'll post what exercises ill be doing for each soon.
Thanks for your time. |
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ThePhantom
Joined: 08 Jul 2007
Posts: 20
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| Posted: Sun Jul 08, 2007 3:08 am Post subject: |
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Well, these are the exercises I plan to do for Biceps, back, lats & abs – 3 times a week. How many reps/sets should I be looking at doing for each of those exercises? Please do critique my workout. As for the ab workouts, I don't think I can do chin ups just yet so are those exercises I have chosen effective in making my abs stronger? Thank you for your time.
Biceps
Dumbell Preacher Curl
Cable Preacher Curl
Back
Cable 1 arm row
Dumbell bent-over row
Lats –
Cable rear pulldown
Lever pullover
Abs
Dumbell side bends
Lying Oblique Leg Raises
Oblique Crunches
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Boss Man
Joined: 25 Nov 2006
Posts: 3770
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Sun Jul 08, 2007 12:23 pm Post subject: |
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| ThePhantom wrote: | Biceps, back, lats & abs – 3 times a week
Triceps, chest, shoulders, hamstring, quads & calves – 2 times a week |
Change it to this.
Back includes Lats / Shoulder/ Biceps / Abs 2x a week
Legs / Chest / Triceps 2x a week.
3x a week hardcore for any muscle group is overkill, and so is 4 muscle groups a session.
If you're going to do something like this, you shouldn't need anything more than 4-6 sets per muscle group, depending on the muscles.
So that's 8-12 sets per week. |
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swanso5
Joined: 16 Jan 2006
Posts: 7287
Location: melbourne, australia
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| Posted: Mon Jul 09, 2007 2:40 am Post subject: |
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best exercises for abs:
deadlifts
squats
sprints
plyometrics
diet
if your not doing all them you'll struggle |
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ThePhantom
Joined: 08 Jul 2007
Posts: 20
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| Posted: Mon Jul 09, 2007 3:44 am Post subject: |
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| swanso5 wrote: | best exercises for abs:
deadlifts
squats
sprints
plyometrics
diet
if your not doing all them you'll struggle |
I'll add dumbell deadlifts and dumbell squats to my quads workout then. As for sprints, ill give that a go as well for cardio (HIIT). What is plyometrics? And as for diet, how can I still attain a six pack while at the same time trying to grow my chest, bi's, tri's etc? |
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swanso5
Joined: 16 Jan 2006
Posts: 7287
Location: melbourne, australia
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| Posted: Mon Jul 09, 2007 9:34 pm Post subject: |
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| Quote: | | And as for diet, how can I still attain a six pack while at the same time trying to grow my chest, bi's, tri's etc? |
well you more than likely can't so fucus on one or the other...you'll still train the same but food will be more strict for a 6 pack
plyo's are just just jumping exercises...search "low level plyometric exercises" and you should get plenty of info...you don't need to do a lot...as soon as you read this get up and do 10 tuck jumps as high as you can and see how your breathing is |
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