Good Workout Schedule Here:

[Don Corleone]

This is a good starting workout schedule for any guy out there who hasn't worked out before. There is no excuse for each and every guy on here NOT to be hitting the gym 5 days a week.

Monday-Chest, Bicep
bench press, incline press, decline press, wide chest
Inside curl, outside curl, dumbell curl, concentration curl
SUPPLEMENT: 3 glasses of Protein Powder(morning, after workout, night)

Tuesday-Shoulder, Tricep
shoulder press, dumbell shoulder press, shrugs,
dips, skull crushers, over head tricep curl.
SUPPLEMENT: 3 glasses of Protein Powder(morning, after workout, night)

Wednesday-Abs, Forearms
3 different ab workouts, your choice
3 different forearm workouts, your choice
SUPPLEMENT: 3 glasses of Protein Powder(morning, after workout, night)

Thursday-Hamstring, Calves
3 different calve raises, your choice
3 different leg curls, your choice
SUPPLEMENT: 3 glasses of Protein Powder(morning, after workout, night)

Friday-Quads, Back
Leg press, squats, leg curls
Lat pulldowns, Rows, 2 other back excersizes
SUPPLEMENT: 3 glasses of Protein Powder(morning, after workout, night)

Ask someone who knows how to lift go with you to the gym, or one of the gym's personal trainers. Ask them to show you how to do the lifts ive showed you here. If you do not like this routine, then modify it, or ask someone who you know to help you out with a good one.

Go to GNC, buy some WHEY PROTEIN, and take it as suggested. If you follow this routine, and dont miss days then after about a month you will see big improvements.

Every guy starts somewhere, most people aren't born buff.

 

[Tantric]

what about sets/reps?

I usually do 8x8 reps for most excercises...thoughts?

 

[Lifeforce]

3 times a week is enough when you go to the gym. Here's a routine I am doing right now. It has made me grow like crazy!

Mon: Legs & forearms
Thu: off
Wed: Chest, delts, triceps
Thur: off
Fri: Back, biceps, abs
Sat: off
Sun: off

Leg day:

3xSQUAT
2xLeg press
2xStiff leg deads
2xHamstring curl
3xShrugs
3xCalves raise
3xwrist flexor curl

Chest day:

3xBb Bench
3xDb bench
3xDips
3xMilitary Press
2xUpright rows
3xSkull Crushers

Back day

3xDEADLIFTS
3xBent over rows
3xBicep Curl
1xdumbell curl
2xPull ups
2xPull-downs
3xAbs


Rep range 4-6, 6-8 on calves, forarms and abs. Rest 3 minutes between sets. Eat like a pig.

 

[MindOverMatter]

abs/forearms/biceps recover really fast, you can usually do them every 2nd day, don't need to take a week of rest off.

 

[-HPNOTIQ-]

move this thread to health and fitness

 

[squirrels]

Originally posted by -HPNOTIQ-
move this thread to health and fitness

Agreed, but while it's here I'll throw my 0.02 on it:

Try supersetting opposing muscle groups against each other, for example Biceps and Triceps on the same night. I do this every other week. On the other weeks, I'll do chest and triceps in the same night, then lats/biceps in the same night. Give any muscle group at LEAST 48 hours to recover.

I've got one night a week devoted strictly to shoulders. I need big shoulders to offset my huge head.

Also get SOME kind of cardio/active exercise in there as well. Even though it's building muscle that'll increase your resting metabolic rate and burn the fat off, cardio's great for your heart/stamina. I'm taking martial arts two days a week now and try to get in the climbing gym two days a week. (treadmill is just too boring LOL)

 

[Don Corleone]

answer to your reps question

i can tell you what i do, i do 4 sets of every excersize. 8 reps per set. also, increase the weight on reps instead of decrease, understand? ex) instead of going 35,30,25 on your rep weight, go 25,30,35. That way seems to build muscle better and faster.

another thing, you should do as much dumbell excersizes as possible, due to the fact that when using dumbells, your whole arm gets muscle, not just the isolated muscle group.

also, squirrels is right, cardio is good to get that extra bit of fat off of your abs. it also helps your heart and overall health. i personally either run around my neighborhood, go to the treadmill, or play pickup basketball for a few hours.

if you want to be really serious about it, go 5 days a week. you will get faster results and get stronger faster.

if you are still in high school/college, take a weight lifting class. Just remember not to screw off the whole time and to actually take it seriously. This is a great idea because you dont have to pay gym dues.

 

[Lifeforce]

Why not go 35 35 35 on exercises?

4 sets per exercise? Are you freakin' crazy? That's 24 sets a day. That's like 2 hours of training per day! You won't be able to do your triceps on thuesday when they get totally ****ed up from the bench press on monday. I wouldn't be able to anyway.

Combining barbell and dumbell IMO is the best bet, you can go heavier on barbell = more muscle fibers recruited. I do dumbell to work on my synergists and stabilizing muscles.

The best bet is to ignore every isolation movement and do heavy compound exercises. They build mass, that's what you need when you start out.

This is not meant as flaming, I just disagree with you.

 

[Sart]

once again

I'll say it one more time. Are you a Mesomorph, Ectomorph or Endomorph because it makes a World of difference to any workout regime.

If you are ectomorphic you cant afford aerobic because you will burn proteins and carbs into energy and metabolize it quicker than it can develop muscle, as a matter of fact you will eat your muscle. You need mass base gains and extra protein.

If you are endomorphic you require higher reps and sets and aerobic because you are basically fat. You have so much to work with that aerobic and cutting is most important.

If you are mesomorphic, well, nothing you do can go wrong really, just lift weight and you'll fly.

I other words, there is NO workout plan that suits all. We are all a combo of the three above body types and shuld work within natures framework.

I am about 60/40 meso/ecto so I have linear muscle groups that cut easily and provide good strength and shape but dont bulge. My work out mate is 50/50 meso/endo so he needs a lot of aerobic but has massive muscle groups and get the whole tennis ball bicep and huge pec thing happenin.

One of my employees is almost pure ecto, he works on mass and protein supplements and avoids aerobic like the plague these days.

 

[DJBen]

A) Four day split for a newb is silly. I thought it was common knowledge to start out with full body workouts for a month or two?

B)" if you want to be really serious about it, go 5 days a week. you will get faster results and get stronger faster." I cant workout 5 days a week. Well, I can and I'd love to, but it doesnt bring me good results. Should imagine a newb wouldnt do too good on it either

C) Sets and reps aren't really covered in any detail.

D) I disagree with most of what you say...

EDIT: ahh! start with a five day split, I see. Right. You clearly dont realise most
of us arent one of those guys that can do anything and still grow.

Thanks for posting up your routine though. I'm sure you're going great on it. I just dont think it's the most productive thing 80% of the people in the world can do.

oh... and theres too much whey in there - get protein from food and stick with just a post workout shake. Dont get GNC either.

 

[dockta]

DJBen - thanku for replying to this thread before i had a chance to. Your words settled me just enough to put out the flames which were starting to ignite.
I was somewhat.. to say the least.. very bewildered at the caliber of these posts (DJBens aside).
It all started at the thread topic.... oh well...

I will just ride DJB`s opinions at the minute. I really dont have the energy to discuss my "opinions" on this.

There is a lot of GOOD & BAD info on this forum, i just wish people would weed out the BAD info.

 

[semag]

Hahah... aww man, I was ready for you to rip him apart dockta I would have yesterday, but I was too lazy, like now....

 

[dockta]

semag.. hahha