Work Out Routine Suggest

[eltirador]

Hi,

I am 23 yrs old, 5'6 in height and 110lbs in weight. I want to gain weight up to 150lbs.

I'm starting to go to GYM 3times a week for 1month now.

main goals are chest, biceps and triceps and shoulder, this is routine:

day 1 - chest, biceps

day 2 - chest, biceps, shoulder

day 3 - chest, triceps

I only go to GYM on weekends and wednesday.

I'm just wondering if that routine is good.

I'm also taking MEGA MASS before and after the work out.

Any suggestion is very well accepted.

Thanks!

[dawbg4]

you should do full body workout cus it will look odd having buffed upper body and skinny lower body

[eltirador]

@Lesplease - thanks for the reply. The reason why I do not include legs and back is because someone has told me that as a beginner, I do not need to do full body because it would make me more skinny. So i decided to focus on upper body first. What routine can you suggest?

@dawbg4 - Thanks also for the reply. Like what i said to Lesplease, someone told me that it will make me more skinny to do full body workout. Also what routine can you suggest?

Thanks guys! Please suggest me a workout routine(I only go to gym every weekends and wednesday).

Also if you know supplements/vitamins that can be suggest, please let me know!

Thank you so much!!!

[swanso5]

that is the worst advice i've ever heard

[eltirador]

hi swanso5, thanks for the reply.

Anyway can you suggest any routine workout for me? I only go to gym weekends and Wednesdays. And any supplements that can help.

Thanks!

[swanso5]

search westside for skinny bastards and do day 1 and 2 on the weekends and day 3 on the wed

and no, eat food

[Elevation]

If you have only been training for 1 month and assuming you don't have a strong background in weight training, machines are probably the best place for you to start. Also, as not to over train, a full body weight training workout 2 days a week with a third day for additional core or cardio work will get you going. Its important to start smaller, build the mind body connection with your muscles and get the form basics down before you move on to more intense workouts. This takes approximately 3 months. Without knowing exactly what equipment you have available at your gym, here is what I would suggest as a starter program. Check out the links for proper form cues and muscles worked on each exercise.

Warm Up: 5-10 minutes, light activity, walking is appropriate

Chest Press Machine: 3 sets, 10 reps, 60 sec. rest between sets.
http://www.elevationfit.com/exercises/s ... press.html" onclick="window.open(this.href);return false;

Leg Press Machine: 3 sets, 10 reps, 60 sec. rest between sets.
http://www.elevationfit.com/exercises/s ... press.html" onclick="window.open(this.href);return false;

Cable Low Row: 3 sets, 10 reps, 60 sec rest between sets.
http://www.elevationfit.com/exercises/s ... w-row.html" onclick="window.open(this.href);return false;

Back Bridge Level 1: 2 sets, 30 second hold each set.
http://www.elevationfit.com/exercises/s ... vel-1.html" onclick="window.open(this.href);return false;

Front Plank Level 1: 2 sets, 30 second hold each set.
http://www.elevationfit.com/exercises/s ... vel-1.html" onclick="window.open(this.href);return false;

[eltirador]

Thanks swan and elevation. I will try your advices. But for clarification, can you detail to me what certain exercises on a certain day.

Saturday = chest, back?

Sunday = biceps, triceps?

Wednesday = shoulder, legs?

Thanks much!!!!

[eran112003]

you should get more protein . no in no out and muscle only god creates from nothing. so you should eat more chicken.
day 1 : chest biceps
day2 leg and shoulders
day3: back and tricps
day 4 rest
day5: ches biceps at this time exercise you didnt day 1
day6 : leg and shoulders not like day 2 the other exercises
day7: back and triceps same above
day 8: rest: and goes like that
do 6 exercise with 3 reps everyday and god sake eat

[eltirador]

Hi ERAN,

Thanks for the advise..

[Boss Man]

you should get more protein . no in no out and muscle only god creates from nothing. so you should eat more chicken.
day 1 : chest biceps
day2 leg and shoulders
day3: back and tricps
day 4 rest
day5: ches biceps at this time exercise you didnt day 1
day6 : leg and shoulders not like day 2 the other exercises
day7: back and triceps same above
day 8: rest: and goes like that
do 6 exercise with 3 reps everyday and god sake eat

Not to be rude to you, but,

1. I'd suggest 3 sets of 6, not 6 of 3. That's probably too intense for most people, even those with 6 month working out.

2. Not entirely sure about the Chicken comment. Yes to Chicken, but it doesn't have to make up the bulk of his added Protein, as he could have a bit more Fish, Beef, Lamb, Pork, Eggs, even things like Low Fat Cheese, Peanuts, Soy and Flax.

Yes Chicken is pretty Fat free when skinless, but all those other sources contain good Fat and some Carbs, (Fish not having Carbs), which wouldn't be an issue, as long as he wasn't overcarbing on a daily basis.

[eran112003]

bossman
dear friend
i ve been doing this job over 15 yrs. i have tried many routine.so i strongly advice changing the routine every month.
as long as you dont use steroids or GH you dont have chance TO improve your shape WITH JUST 3 SETS 6 REPS. trust me. unless you have lucky genetics, maybe you will weigh heavier day and days but you will only cheat yourself. that program i advised will be more helpful to improve your muscle mass.i definetely agree with you that program casn be heavy. but do not forget. to do bodybuilding you need strength and power.
AND İ HAVEN T EVER NEVER USED STEROIDS OR ANYTHİNG SUPPLEMENTS NEITHER. İ VE JUST RECOMMEND EAT WELL SLEEP WELL AND DO THIS JOB İN SOME DISCIPLINE YOU WONT NEED ANYTHING ELSE. AND BE PASIIONED.

[Boss Man]

I was merely suggesting 3 of 6 for one exercise, not a whole workout. If the individual was training one muscle group at a time, thne they could easily add another 1-2 exercises in there anyway.

3 rep sets might work for you, but for a lot of people, especially those with less than 18 months lifting, that is a very tough thing to do and not necessary really, when 6 rep sets are highly anabolic themselves, and if someone was training without a partner, or couldn't get a spotter, or got a bad spotter, having "one of those days", could cause the person to run into a very risky situation very quickly, doing 3 rep sets, especially on things like Bench pressing and Miltary pressing, where weight goes above the head and / or Chest.

The programme itself was never the issue for me, only the rep and set ranges. I totally agree that people can do things like a big and small muscle group together, so that wasn't concern.

Yes he could potentially do a 6 by 3 methodology, were he to have a reliable training partner, who could spot him properly on things, but even then it wouldn't be necessary. He could at least go for 5-6 rep sets, work up on most things to 8-10 reps, then increase.

Even if that meant he took something like 10% longer, to reach an end goal, if there was a much lower chance of injury risk, from bot doing a very heavy and intense reps / sets strategy, then taking a bit longer would be more sensible.

Again not being rude, just being candid.

[swanso5]

i don't think it matters how long you've done something, fgeorge bush was presidnet for what 8 years and he was shit the whole time

personally i think the routines are ordinary at best

just opinion

[lakhan123]

this is good keep it up.