Results 1 to 11 of 11
Thread: newbes workout ....
-
09-28-2004, 03:02 PM #1New Member
- Join Date
- Aug 2004
- Location
- NJ
- Posts
- 41
newbes workout ....
i sat down and planed out a basic workout plan. im 6ft 211Lb i was 265 year and a half ago with massive cardio and diet i went down to a sickly lookin 185 (my girl didnt like it so i ate my way to 211 ) anyways i got some losse skin and i am lookin 2 soild up alil and wait about a year till i try a cycle of juice maybe try some m1t along the line before juice so please critique the hell outta this go crazy any tips will be well taking thanx guys
SUN: Chest/Biceps
Chest
dumbbell presses : 4sets x 8-12 reps
dumbbell incline presses: 4sets x 8-12 reps
dumdbell decline presses:4sets x 8-12reps
flys: 4 sets x 8-12reps
Biceps
barbell curls:4sets x 8-12 reps
alternating dumbbell curls: 4sets x 8-12 reps
seated hammer curls: 4sets x 8-12 reps
MON : Legs
squats: 4sets x 8-12 reps
leg presses: 4sets x 8-12 reps
leg extensions:4sets x 8-12 reps
leg curls: 4sets x 8-12 reps
standing calf raises:4sets x 12-16 reps
seated calf raises:4sets x 12-16reps
WEN : Back
dead lifts: 4sets x 8-12 reps
lat machine pull downs: 4sets x 8-12 reps
seated cable rows: 4sets x 8-12 reps
barbell shrugs: 4sets x 8-12 reps
dumbell shurgs:4sets x 8-12 reps
incline dumbbell rows:4sets x 8-12 reps
THUR : Shoulder/Tri
Shoulder
military presses: 4sets x 8-12 reps
seated arnold presses: 4sets x 8-12 reps
standing lateral raises: 4sets x 8-12 reps
front dumbbell raises: 4sets x 8-12 reps
Tri
tri cable press downs: 4sets x 8-12 reps
lying tri extensions: 4sets x 8-12 reps
one-arm tri extensions: 4sets x 8-12 reps
like i said please tell me if im doing anythin wrong
-
09-28-2004, 03:11 PM #2New Member
- Join Date
- Aug 2004
- Location
- NJ
- Posts
- 41
also diet kinda sucks rigth now but able 2 get in check quickly and im using creatine whey and a mulity
-
09-28-2004, 04:59 PM #3
looks pretty good to me man..dont forget after maybe 3-4 weeks change some work outs, fool your body..dont just do the same work outs all the time..change it up sometimes with new stuff!and ya just check the diet if u dont notice any changes...id throw abs in every other day..dont forget them, its broads for sure!
good luck
-
09-29-2004, 06:10 AM #4New Member
- Join Date
- Aug 2004
- Location
- NJ
- Posts
- 41
thanx birtcheh anyone else ??????????????
-
09-29-2004, 11:20 AM #5Associate Member
- Join Date
- Aug 2004
- Posts
- 96
Personally I think you're doing too many exercises and too many sets. You have the basics (Bench, Deads, Squat) but you need to concentrate on them more. Go heavier. Go with 3-4 working sets of the big ones, super heavy and to the limit, then do 2 sets max of the others. I know there's no way I could do 4 sets of squats then 4 of leg press, extensions, and curls. My legs would be wasted after 4 sets of squats.
Also, ditch the Dumbbell benching and use a barbell. You want to go HEAVY and you just can't do that safely with dumbbells. (Yeah yeah, some people are going to disagree, this is just my opinion).
Here's what I would do:
SUN: Chest/Tri
Chest
Barbell flat bench : 3-4 warm-up sets 3 working sets x 4-6 reps
BB incline bench: 2 working sets x 6-8 reps
Tri
lying tri extensions: 2 working sets x 6-8 reps
tri cable press downs: 2 working sets x 6-8 reps
MON : Legs
squats: 3-4 warm-up sets 3 working sets x 4-6 reps
leg presses: 2 working sets x 6-8 reps
leg extensions:2 working sets x 6-8 reps
leg curls: 2 working sets x 6-8 reps
*** Depends on how your calves grow ***
standing calf raises:3 working sets x 6-8 reps
seated calf raises:2 working sets x 6-8reps
WEN : Back
dead lifts: 3-4 warm-up sets 3 working sets x 4-6 reps
lat machine pull downs: 2 working sets x 6-8 reps
seated cable rows: 2 working sets x 6-8 reps
barbell shrugs: 3 working sets x 6-8 reps
THUR : Shoulder/Bi
Shoulder
military presses: 2-3 warm-up sets 3 working sets x 4-6 reps
seated arnold presses: 2 working sets x 6-8 reps
Biceps
barbell curls:2 working sets x 6-8 reps
alternating dumbbell curls: 2 working sets x 6-8 reps
Go as heavy as you can while keeping good form in all these. Each of these days should take you 45-60 minutes to do. Cortisol starts being released at 47 minutes of continuous heavy lifting, so anything after that is a waste. Take 1-2 minutes rest between each set to allow your muscles to re-energize for the next set. Take the rest time, or you will burn out quickly and not be able to finish.
JMO
chanceLast edited by chances; 09-29-2004 at 11:24 AM.
-
09-29-2004, 01:45 PM #6
haha ya im one of those people who would disagree with the barbell..i have noticed and along with many articles and things i read in here as well, that if you want to get stronger, u use dumbbells for sure!
-
09-29-2004, 02:28 PM #7Originally Posted by chances
-
09-29-2004, 02:34 PM #8
Looks good to me man, my only comment is, ditch the declined presses for chest in exchange for weighted dips. Also use barbells generally, but use dumbbells every third workout. And, as previously mentioned, switch this up a little every workout, just change one excersize here and there. Change the whole thing drastically every few months. You got to keep your body on it's toes. I will PM you some other ideas...
-
09-29-2004, 03:43 PM #9Associate Member
- Join Date
- Aug 2004
- Posts
- 96
Originally Posted by Hypertrophy
chance
-
09-29-2004, 03:53 PM #10Associate Member
- Join Date
- Aug 2004
- Posts
- 96
Originally Posted by birtcheh
I still think your volume is way too high. How can you be truly pushing yourself to your maximum and have enough energy left to do 3 more sets? Most of the time I'm lucky if I can get 3 full sets, most of the time I only get 2. But that's me and how I lift.
Like I said, JMO
chance
-
09-30-2004, 06:08 AM #11New Member
- Join Date
- Aug 2004
- Location
- NJ
- Posts
- 41
cool ima try using the barbell more often thanx for the tips this was what i was lookin for i dont wanna waste my time in the gym
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Dutasteride dosage while on and...
Today, 06:43 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS