Thread: New Member--Workout plan
02-22-2004, 09:20 PM #1New Member
- Join Date
- Feb 2004
New Member--Workout plan
IM new to this forum, and I have few questions..
Before I type my questions a little info about me.
I'm 21 y/o
Ive been weight lifting for about 1 and half now..
32 inch waist
and im believe im at 18% bf..but thats just a guess.
Ne ways ever since i started working out, i lost a lot weight which was really great, but now im really focusing on the whole bodybuilding thing..I finally set my self on a routine which i need ur input on....
Here it is:
All are 4 sets ( reps, 12 10,8,to failure)
Monday- 30mins of light cardio in the morning
Evening- Chest, 4 sets of bench press
Incline dumbells flys
Decline Bench press
Evening- Back 4 sets of Lat pull downs
Wednesday- 30 mins of cardio in the morning
Evening - Rest
Evening- Shoulders 4 sets of shoulder press
Behind neck press(smithmachine)
Cables Front raises
cables lateral raises
Evening- Arms 4 sets of one arm triceps extensions
CLose grip bench press(smithmachine)
Reverse Curls with cables
Saturday- morning 30 mins of cardio
Evening legs 4 sets of Leg press
lying leg curls
Thats it.. so i need ur input, am I doing anything wrong? Im I over training?? As for the cardio, I do the step master, i dont run on the treadmill.. As for my diet:
6 Meals a day, 20-35g of protein per meal, I only consume a lot carbs in the morning, I take multivitamines 3 times a day, glutamine 10 g in the morning and 10 g at nite, 6 pills of hydroxycut every day,(before meals) and I pretty much cut all the fat, so lean meat and veg's is usually what i cansume...and if not protein shakes!
My goals? 200lbs.. I wanna be big not too big but at the same time ripped...
is this possible?
02-22-2004, 10:31 PM #2
Training to failure every workout is not a good idea.. If I were you I'd try a good Dual Factor program.
Here are a few programs you need to check out.. They require some reading..but don't let that put you off..these are good programs...
5X5 (I posted something about this in the training forum on this board..
DFHT (dual factor hypertrophy training) http://forum.mesomorphosis.com/showthread.php?t=682
HST (HyperTrophy Specific Training) http://www.hypertrophy-specific.com/hst_index.html
D.C's (Dog Crap Training) http://www.anabolicuniverse.com/foru...&threadid=4244
Since your new to this.. you would do well and grow nicely for atleast a couple of months by just walking around the gym putting other guys weight away..or helping rack and unrack weight...
I've listed good programs above, but I think one that would do you great right out of the gate is 5X5.. it's simple, it doesn't take all day to do,, and I guarantee that within a few months you will be much bigger, and VERY much stronger than you are now.
02-23-2004, 05:18 PM #3
You workout looks pretty good but Phreezer makes a good point.
I would go with those workout programs too.
02-23-2004, 06:13 PM #4LM1332 Guest
You should work out to failure only about once a month or so maybe every two weeks but not every workout instead of gaining youll be loosing and thats not good.
02-23-2004, 06:40 PM #5
you shouldnt do upper body 4 days in a row,
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