Workout suggestions

[goodfoot]

I'm 5'8", 140 lbs. I've been doing this workout for about a month. My current workout is:

Monday, Wednesday, Friday

I do a core workout and run for about an hour (I run 6 miles in 54 minutes), or I do a mile warm-up and then do sprints. As I lower my time, I'll add more mileage to keep it around an hour.

Tuesday, Thursday, Saturday
I alternate between these two workouts

1.
Chest press
Right now I do 5 reps, 3 sets at 135 then 5 reps, 4 sets at 150

Wide-grip pull-ups
When I started I was doing 4 sets of 6, and I would have to cheat a bit on the last two sets. I'm now doing 4 sets of 7 with good form.

Dips
3 sets of 8. I am contemplating using a belt and adding 25 lbs of weight.

Dumbell bicep curl w/twist
3 sets of 8 (I saw someone else do the twisting part so I copied it lol)

2.
Deadlifts
3 sets with 110 plus the bar, 4 sets with 120 plus the bar

I don't remember the name of this exercise but you basically step up on a box with a dumbell in each hand, 3 sets of 10 reps with each leg

Back extensions
3 sets of 8 and I hold a 45 lb weight

Calf extensions
3 sets of 25

 

[goodfoot]

I had to leave and couldn't put all the info. I weigh the same as when I started but I can already tell I look bigger. I plan on adding a couple exercises for my forearms because they seem out off proportion. I don't have my dirty pinned down. I usually drink a glass of milk with whey protein added after my workout. I think I need some kind of carb/protein pre workout drink. Any suggestions for that would help a lot. I plan to alternate between squats and deadlifts every two weeks, which would be every three lower body sessions. I think there are a couple holes in my weightlifting workout and could use some help. Thanks.

 

[goodfoot]

Double post

 

[808]

Like you, I can only make it to the gym 3x a week (school and work take up my other time)

My routines look something like this; it was suggested by a friend of mine:

DAY A:
Back and biceps:
Dumbell/bar curls
Rows (bent over, upright, seated cable)
Pull ups
Back extension

DAY B:
Triceps/Chest:
Dips
Bench press
Dumbell or cable flys
Tricep pullover


DAY C:
Shoulders and legs:
Military press
Squats
Shoulder dumbell raises
Toe raises
Shrugs

I'm also trying to work in some cardio on the weekends; usually 20-30 minute high-intensity sessions

I try to vary the exercises now and then to keep my workouts from getting boring -- as long as the right muscle groups are being used


Also, post a more detailed diet for further help.

 

[Medwin]

Hi dude,.
Your Workout plan was great and best for the newbies also,.
Its complete with all body parts exercises,.

 

[GameTime76]

What are your Goals?

Have you only been working out this past month or doing this routine for a month?

lifting weights is only one part of building muscle. the other parts are your diet, water and sleep.