Can anyone help me with a new workout plan?

[Sentrility]

Ive been going to the gym for about 2 months now and have noticed some not too bad gains. But I feel its time for me to change.

My only problem is that the rest of my body looks fairly good, but my abs..My body is starting to look quite bulky around the shoulders and lats, but without my abs showing it just looks pathetic if you ask me. I have "little" amount of fat that needs removing from my teenager years (i lost most of it years ago) but nonetheless i need it gone. So im going to need a fair amount of cardio. High intensity inverval tranining, perhaps?

In my previous working out i didnt really focus on my legs that much because i didnt believe it was very important to. I'm now finding out that large legs contribute to your whole body look. I'm a little bit worried at the moment that my upper body is starting to look too bulky, without enough definition!

I'd basically like some ideas for a 4-5 day a week workout plan that will give me decent gains, probably working the full body. So any ideas or suggestions would be muchly appreciated!

Thanks

 

[NEWBIE101]

No problem bro. Alot of your abs are gonna come from dropping bodyfat which comes from diet and cardio. I can't tell you what to do for abs since I don't know what works best for you(some people respond better to high reps with no weight, some people respond better to low reps with resistance). But train them once per week whenever you want. As for your routine though. How about a split like this?

Monday-Chest, Triceps
Flat DB Press 3x6-10
Incline DB Press 3x6-10
Dips(leaning forward) 3x6-10
DB Flys 2x6-10
Skullcrushers 3x6-10
Close Grip BP 2x6-10
Pushdowns 2x6-10

Tuesday-Legs
Squats 3x6-10
Leg Press or Hack Squat(your preference) 3x6-10
Leg Curls or Stiff Legged Deadlifts(" ") 3x6-10
Calf Raises 3x8-12

Wednesday-Rest

Thursday-Back, Biceps
Deadlifts(do hyperextension if you have a weak lower back) 3x6-10
Pullups 3x6-10
Bent Over Barbell Rows 3x6-10
DB or Cable Rows(preference) 2x6-10
Barbell Curls 3x6-10
Preacher Curls 2x6-10
Alternating Hammer Curls 2x12-20(6-10 each arm)

Friday-Shoulders, Traps
DB Overheard Press 3x6-10
Side Laterals 3x6-10
Bent Over Raises 3x6-10
DB Shrugs 3x8-12
Saturday-Rest
Sunday-Rest

You can do your cardio on your off days and on one other day, preferably not around legs. Friday would probably be the best.

Hope this helps. If you have any questions or comments feel free to post.

 

[Sentrility]

Hey NEWBIE101.

Thanks for that.

What is the advantages of doing a split routine? I would normally just work a "general" area of my body on a certain day. .
Also what are Skullcrushers, Close Grip BP, and Pushdowns?

Thanks for your help

 

[NEWBIE101]

I like the split routine since I'm only working muscles once per week directly. Most get hit indirectly other times. Many people have had good results with splits.

Skullcrushers-Also called lying triceps extension http://exrx.net/WeightExercises/Triceps/BBLyingTriExt.html

Close Grip Bench Press- Bench Press with hands 8-10 inches apart. http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

Pushdowns- http://exrx.net/WeightExercises/Triceps/CBPushdown.html

 

[Sentrility]

Thanks for that.

Yeah, Ive done most of those exercises, just not the skullcrusher one

Ive started doing the "Barbell Pullover" latey as part of my routine as well, and it seems to be very good

Thanks.

 

[Templeton]

That's a pretty damn fine routine from Newbie. You may want to consider one or two alterations though.

In my view hams and quads are best trained separately and after many years of experimentation I find I get best results if I include rear delts with back. Traps with the rest of the back too if possible. I like to do half deadlifts off a power rack so I take my legs out of the equation as much as possible - focusing on my middle back and traps as much as I can when performing these half deads - be advised - you need a strong lower back to get the most out of this movement.

So an example split may look something like this.

Workout A: Hams and front and side delts

B: Back and calves

C: Quads and Biceps - Biceps have been shown to respond very positively when trained directly after quads due to the growth mechanisms stimulated by heavy leg movements - esp squats.

D: Chest and Triceps


Train on the days suggested by Newbie or days to suit but with the same days on and off.

Can't really add to the exercise selection Newbie set out.

Like I said, Newbie's routine hits the mark, I merely offer a slight alternative you may also wish to consider. In the end you have to experiment with differing routines to find what works best for you. I am still learning about my own body's response after 15 years of training. Good luck.

 

[NEWBIE101]

Originally posted by Sentrility
Thanks for that.

Yeah, Ive done most of those exercises, just not the skullcrusher one

Ive started doing the "Barbell Pullover" latey as part of my routine as well, and it seems to be very good

Thanks.

Well pullovers work the back and lower chest so you might want to find a new triceps exercise.

 

[NEWBIE101]

Thanks templeton!

 

[Sentrility]

Thanks guys.

How long do you suggest these kinds of things should take at the gym. Because ive spent in excess of 2 hours at the gym sometimes doing almost all muscle groups in 1 day - bad idea?

Would you suggest against working the same muscle groups more then once a week?

Cheers...

 

[Templeton]

Originally posted by Sentrility
Thanks guys.

How long do you suggest these kinds of things should take at the gym. Because ive spent in excess of 2 hours at the gym sometimes doing almost all muscle groups in 1 day - bad idea?

Would you suggest against working the same muscle groups more then once a week?

Cheers...

Absolute max of about 70 mins or so. You should be able to blast through any of these workouts in an hour or less if you stay focused. Testosterone levels will start to drop after about 45 mins anyway.

 

[NEWBIE101]

Originally posted by Sentrility
Thanks guys.

How long do you suggest these kinds of things should take at the gym. Because ive spent in excess of 2 hours at the gym sometimes doing almost all muscle groups in 1 day - bad idea?

Would you suggest against working the same muscle groups more then once a week?

Cheers...

Like templeton said. Try to keep them under and hour.