New to the Game...could use some advice
Hey guys,
I've been reading the posts for the last week or so on and off. I think it's great that Sticky is putting together a FAQ for all us newbies but it's not complete yet so I have to ask the same question over again. I'm grateful to any of you who reply because I am in sore need of advice.
First of all my specs (pictures will be forthcoming when I get my hands on a digi camera):
Age: 25
Weight: 215
BF%: somewhere between 17-22% I figure...haven't done the official test
Body Type: I guess you'd say I'm big boned: Waist - 36" dunlopped over the belt, Quads - 28", Bis - 13"
Goals: Get ripped! - ya I know, that's everyone's goal.
Let's say, get as far as I can naturally and then look at the options available to me.
Work out Routine:
Monday: Chest and Bis
Incline dumbbells - 3 sets x 10 reps @ (50, 55, 60 lbs/dumbbell)
Flat Bench - 3 x 10 @ (135, 145, 155 lbs)
dips - 3 x 10 (unweighted)
cable cross-overs - 3 x 10 @ (30, 35, 40 lbs)
Standing dumbbell curls - 3 x 10 @ (25, 30, 35 lbs)
preacher curls w/ ez curl bar - 3 x 12 till exhaustion @ (50 lbs)
Tuesday: Legs
Squats - 3 x 10 @ (160, 170, 180 lbs)
Extensions - 3 x 10 @ (120, 130, 140 lbs)
ham curls - 3 x 10 @ (70, 80, 90 lbs)
standing calf raises - 3 x 15 @ (310, 340, 370 lbs)
lunges till exhaustion
Wednesday: Day off
Thursday: Back and Tris
Lat pull down: 3 x 10 @ (130, 140, 150 lbs)
bent over Dumbbell rows: 3 x 10 @ (45, 50, 55 lbs)
sitted rows: 3 x10 @ (70, 80, 90 lbs)
dead lifts: 3 x 10 @ (115, 125, 135)
reverse flies (machine): 3 x 10 @ (90, 100, 110 lbs)
Friday: Shoulders and neck
Dumbbell press: 3 x 10 @ (45, 50, 55 lbs)
Dumbbell raises (front): 3 x 10 @ (25, 30, 35 lbs)
Dumbbell raises (lateral): 3 x10 @ (25, 30, 35 lbs)
Barbell pullups: 3 x 10 @ (50, 55, 60 lbs)
Saturday: Usually mess around with the friends in the gym. Changes every week....
Sunday: off
In addition, I try to do some cardio/fat burning with abs in the morning 3-4 times per week. It helps to wake me up and I feel way more productive at work. I'm in the habit of getting 10 minutes of cardio (HR @ 165-180 beats/min and then dropping down to 135-145 bpm for 30 mins or so) Also, most of my weight workouts occur around 2:30 - 3:30 or so in the afternoon.
Once again, I welcome any criticism. Thanks in advance.
Cheers,
Sculpter
