Beginner, is this too much?

**00camaroSS** · 06-17-2002, 06:26 PM

Stats:
23yr old
5'10" 145lbs
26.5% BF
No previous workout experience

Here is my workout plan:
Friday
Chest Triceps

Saturday
Back Biceps

Sunday
Shoulders Lower Body Abs

Monday
Cardio

Tuesday
Chest Triceps Shoulders

Wednesday
Back Biceps Lower Body Abs

Thursday
REST!

Here is a link to my post regarding my diet:
http://www.anabolicreview.com/vbulle...threadid=24585

Is this too much for my diet? Should I slow down some? Do you think it will work out good.

My goals are to gain and cut. I'm a little guy now and I just want to gain about 15-20lbs into muscle... I am currently taking Creatine.

Thanks in advance for your thoughts...

**xzoomzx** · 06-17-2002, 06:50 PM

you should rest more bro spically since a begginer........make sure you use all free weights and no pussy machines......and do 4-6 reps full strenght go hard and heavy.....dont do cardio cardio will burn muscle.....just rest......show us your workout for each part

**00camaroSS** · 06-17-2002, 07:10 PM

So maybe I should do Monday's rest, instead of cardio.

I didn't want to post what I will be doing for each part because it's alot, but here it is

Now alot of this will be by myself, since my friends are lazy and don't want to work out with me. So some of it will be machine just for safety reasons...

Friday
Chest
Bench Press
Incline Chest Fly
Vertical Chest Press Machine
Push-up

Triceps
Triceps Dip Machine
Triceps Pushdown
Triceps Kickback

Saturday
Back
Assisted Pull-up
Lat Pulldown
Seated Cable Row
Dumbbell Pullover
One-arm Row

Biceps
Barbel Biceps Curl
Concentration Curl
Arm Curl Machine

Sunday
Shoulders
Dumbbell Shoulder Press
Cable Lateral Raise
Front Raise
Back Delt Fly

Lower Body
Leg Press Machine
Leg Extension Machine
Leg Curl Machine

Abs
Crunches
Reverse Crunch
Abdominal Crunch w/a Twist

Monday REST???

Tuesday
Chest
Bench Press
Incline Chest Fly
Vertical Chest Press Machine
Cable Crossover

Triceps
Triceps Pushdown
Triceps Kickback
Triceps Dip Machine

Shoulders
Dumbbell Shoulder Press
Cable Lateral Raise
Front Raise
Internal/External Rotation

Wednesday
Back
Assisted Pull-up
Lat Pulldown
Seated Cable Row
Dumbbell Pullover
Back Extension

Biceps
Barbel Biceps Curl
Concentration Curl
Arm Curl Machine

Lower Body
Lunge
Inner/Outer Thigh Machine
Standing Calf Raise

Abs
Crunches
Reverse Crunch
Abdominal Crunch w/a Twist

Thursday - REST

**Buddha_Red** · 06-18-2002, 08:34 AM

Quote
"23yrs old
5'10" 145lbs
26.5% BF"

You do need cardio and with 26.5 % BF you shouldnt burn any muscle if you calculate and use your target heart rate for fat burning.

But if you only want weights then you look like you put alot of though into it.

Most importantly, how do you feel? do you feel burned out or ready to go?

**Vegas Kid** · 06-18-2002, 08:52 AM

I think you got way too many exercises for each body part since you're just beginning. You definetly should do cardio 3 days a week . I don't know how you way 145 and have 26% bf. Where did you get your bf% from?

I'd go with something like this.

Day 1- Chest \ tri
Day 2-Back \bi
Day 3-Rest
Day 4-Shoulders \ Traps
Day 5-Legs
Day 6- Rest
Day 7-Chest \Tri.... So on, so on

Cut down to 3 exercises for each body part and sets of 4 +warmup. Do cardio 3 days a week and abs 4 days a week. You shouldn't over do it at the beginning, once you have a couple of months under your belt then we'll change it up and taylor it to your liking. This is strictly to build some sort of base for you.

Stay away from shaping movements (ie. concentration curls) for now. Stick with the big building movements (squats, deadlifts, bench...). Also check out the search feature for workout's, there's a ton of shit to look at.

**Buddha_Red** · 06-18-2002, 09:09 AM

my cousin weights less than 120 but her BF is WAY higher than mine.

its totally possible to be skinny and fat at the same time if you think along the lines of BF%'s.

**Vegas Kid** · 06-18-2002, 09:13 AM

It's just weird for me cuz I'm 5-11.5 and weigh 219lb. I don't look like it and nobody ever believes me until I have to go to the scale and show them.

**00camaroSS** · 06-18-2002, 06:43 PM

Originally posted by Vegas Kid
I think you got way too many exercises for each body part since you're just beginning. You definetly should do cardio 3 days a week . I don't know how you way 145 and have 26% bf. Where did you get your bf% from?

The bf was taken from my arm from some machine... it reminds me of an ultrasound machine. It picked it up pretty quick. I don't know how bf is determined, so I figured this was the correct way. Am I mistaken?

**Neo** · 06-18-2002, 11:26 PM

I'm with Vegas on this one. Your bf% sounds REALLY high for being 5ft 10 and 145lbs. Example of this is, a friend of mine that recently started out is 5ft 11in at 170lbs and his bf is around 13%. Go get it taken with calipers or other means.

Buddha, women can weigh less and have a higher bf%. Comparing men and women in that category is apples and oranges because of muscle build, bone structure, etc etc...

Camaro...start off slow with your routines. Doing too much too fast will lead to injury and that will only hinder obtaining your goals. Do 4 exercises for each body part. 3 sets ...8-6-4 reps to build muscle mass and size. Cut down on the cardio if gaining mass is your goal. Space out your days....start off with working out 3-4 days a week and work up to 5. Make sure to get your rest too! Muscles won't grow without it!!!!

**xzoomzx** · 06-19-2002, 08:09 AM

dont wory budha .....your body fat will soon be a lean trim 6 percent dont worry about it .......hey just watch out for the extra skin your gonna be one of those tight bruce lee guys with ripped abs and cut arms and be able o fly stick with your diet ,.........no rush

**tt333** · 06-24-2002, 02:08 PM

That schedule is fucked up!! You dont ever want to work you bicepts then do tris the next day, thats not enough rest time. This is what i do
mon-chest and bis
tues-back
wed-shoulders
thurs-legs
fri-tris
with 45mins of cardio 5 days a week.

**DC24** · 06-24-2002, 02:17 PM

ugghhh why wouldn't you want to work biceps then the next day work out tri's? I workout bi's,tri's and forearms all in the same day. Is this bad to?

**tt333** · 06-24-2002, 06:49 PM

Lets say like you work your chest on monday, well working your chest also works your tris too, so why would you want to work tris the next day. You need to give your tris a rest so they can grow. You can work tris,bis and forearms on the same day just dont do chest on the next day because you will already killed your arms on monday and might not be able to have a good workout for your chest. Alot of people do chest and arms twice a week, i do everybody part once a week. Im trying to gain strength. That my opinion. Also it depends on how many days you can workout too. If you dont have alot of days to workout on, then you gotta do what you gotta do. Take Care.