Workout Plan? Help Appreciated

[Diamonite]

hey all. so far i have been able to really understand the diet part of things. it's getting better as we speak. and soon enough i will have a nice solid plan for that. thing is i wasn't going to start training until it was fully in place. i mean i eat lots and very healthy as of late, just no perfect plan yet. alright, so i jumped at the chance to goto the gym early. 2 days ago. i went with a pretty experienced friend. he had me do the shoulders/back/arms. was great. lots of hard work. only problem is that he isn't consistant...i called him up to go today and he has other things in mind.

so i gotta do this on my own.i have no problem biking to the gym right now. just don't know what group to workout. what all the gym terms and names for things are. i'm not asking for a whole plan. but could someone give me a nice basic document about muscle groups and what to workout?

cheerz

diam

[Ajc330]

you can easily research this yourself, to be quite honest people don't have the time to feed you info when it's all over the internet, good luck

[Diamonite]

"i'm not asking for a whole plan. but could someone give me a nice basic document about muscle groups and what to workout?"


a million different plans out there with their own terms and whatever.
i read the slingshot system sticky. i am now more confused. everyone tells you to ignore the opposite things.


thanks anyways bro. cheerz.

[Diamonite]

actually to update or make it more clear. can someone link me a url explaining the different terms of machines and free weights? like Incline Hammer Curls and Bent-Over Rows with EZ Bar.

[UberSteroids]

Here you go.

http://www.abcbodybuilding.com/slide...id=16&subId=37

[Diamonite]

perfect! thanks bro.

[UberSteroids]

No problem! If you need any advice on your routine and exercises, PM ME.

[Diamonite]

just to follow up on my workout thread. i've decided to start training using a routine that i found at bodybuilding.com. i need to stop planning and just get in the gym. i'm itching. i'm a really bad perfectionist so that's why the planning stage of everything drives me up the wall.

i included attached excel documents for each day from bodybuilding.com
*below is what was written underneath the mini chart of these pdf day files.







As you can see from the above chart, this workout hits every body part with various exercises for the best efficiency.

For the reps and sets listed, you should do the maximum weight possible for the rep range. The first part of the week consists of low reps with high weight to focus on strength gains. The second part of the week uses moderate reps with moderate weight to deliver more blood and nutrients to the muscles, focusing on size gains.

You should aim for 90 seconds of rest between sets and 3 minutes of rest between exercises. Your workouts should not last longer than an hour when using the right amount of time devoted to rest.

[Diamonite]

i changed my mind on that routine i just posted as it confused me. after reading up i put this together and i start my "monday" tomorrow. let me know what you think? i just printed off pictures of the chest/tricepts exercises. so i know what to do when i get to the gym tomorrow.


Workout Routine and Split
Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

*6-10 reps* *increase weight with sets and lower reps*


Chest
Dumbbell Bench Press 4 sets
Incline Bench Press 2 sets
Dumbbell Fly’s 2 sets


Triceps
Tricep Press down 2 sets
Dips 2 sets (weighted)


Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 seated or 3 standing)


Shoulders
Seated Military Press 4 sets (with dumbbells)
Lateral Raises 3 sets
Shrugs 3 sets
Back
Dead lift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets


Biceps
Standing Barbell Curls 3 sets
Preacher Curls 1 set (with dumbbells)

[sonnygll]

That's pretty bad. Too much isolation and machines for starters. Then doing back right after shoulders.... normally not good. However it looks like you don't work the rear delts at all. That is going to cause an imbalance which will pull your shoulders forward. Chest is not balanced between the sternal and clavicular pec major either. Your leg day is pathetic, plus it will result in a quad ham imbalance that will pull your knees to the sides. Gets pretty painful after a while form what I understand.

You need to think more about balancing your muscle groups, working them evenly and that sort of thing. Then split it up by movements and not random muscle groups.

We need a sticky saying something like, "if you pulled it from musclemag, it's crap!"

[Diamonite]

okay....look. i even said above. this is the second time i've tried to get a routine and put the effort in. i don't know what the hell a sternal and clavicular pec major is bro. so instead of bashing on a bro tryina get into all this shit. c'mon. all i'm asking for is some help. if my leg day is pathetic post your super leg day! where should shoulders go if not right after back? i'm no pro. that's why i'm asking for help. ****.

[UberSteroids]

Check Your PM...

Pick exercises for each day for the routine I gave you. Then send it to me, I will look over it.

[Diamonite]

Sounds good. Thanks again.

[TheNoobster]

Good to see that more senior members of the forums are helping out the new guys

[sonnygll]

okay....look. i even said above. this is the second time i've tried to get a routine and put the effort in. i don't know what the hell a sternal and clavicular pec major is bro. so instead of bashing on a bro tryina get into all this shit. c'mon. all i'm asking for is some help. if my leg day is pathetic post your super leg day! where should shoulders go if not right after back? i'm no pro. that's why i'm asking for help. ****.

$h1t, sorry I tried to help.......
Sternal and clavicular are the names of the 2 heads of the pecs. So in other words upper and lower chest. So you might do 4 sets of bench and 4 sets of incline, or 2 chest dips, 2 bench and 4 incline, or some combination like that. Shoulders AFTER back is fine, but you have shoulders first.

As for leg day, I really don't do the whole muscle group together. But if I was going to it would be something like this.

75% 1RM, 8 reps, 1 minute between alternating sets and 2 minutes for straight sets.

squats 5 sets
calf press 5 sets alternated with the squats
Romanian deadlift 5 straight sets
sumo deadlift with 25lbs plates or wide squats 2 sets

Or if I thought lower body was week and wanted to hit it really hard for a few weeks, I might do

squat and barbell hack squat superset 5
Romanian deadlift and leg curl superset 5
alternated with calf press 10
sumo deadlift with 25lbs plates and pyle squat superset 3

Or in high frequency training, full body, I might do something like this for the leg parts.

day 1
squat alternated with calf press 6 set of each

day 2
Romanian deadlift 6 sets, probably alternating with some upper body isolation

day 2
6 sets of calf press alternated with these 3 lifts
barbell hack squat 2
standard deadlift 2
sumo deadlift with 25lbs plates 2


Frequently I like to split legs doing the quad stuff one day and the posterior chain (hams and other things on the back side) Then maybe work some upper body stuff with it.

That's just a couple protocols though. There are many many ways to do it. I change up protocols often. But I stick with the compound free weight exercises all the time.

[Diamonite]

alright. i thought you were trying to take a jab. thanks for the long post. i'm currently rebuilding the split and plan i will repost when it's done.

also what's the difference with the superset?

[doolo]

Best thing a beginner could prolly do is get good at squats, deadlifts and bench press, throw a couple arm and calf workouts in and take it from there

[Diamonite]

alright thanks to ubersteroids for all the help. thanks for the posts sonnygll and doolo. here is the rebuilt plan. i am going to take until monday to learn the exercises and print it off.


Workout Routine and Split

Monday - Chest/Triceps
Tuesday - OFF
Wednesday - Back/Biceps
Thursday - OFF
Friday - Legs/Shoulders (abs at the end of the day)
OFF
OFF

Chest
-Dumbbell Flat Bench Press 3 sets
-Dumbbell Incline Bench Press 3 sets
-Dumbbell Decline Flys 3 sets

Triceps
-Close Grip Press Down 3 sets
-Dips 2 sets

Back (always do deadlifts first)
-Deadlift 4 sets (no more than 8 reps)
-Wide Grip Lateral Pull Down 3 sets
-Back Rows 3 sets (machines are good for that)

Biceps
-Standing Barbell Curls 3 sets (45lbs bar alone, add lbs if needed)
-Standing Dumbbell Hammer Curls 3 sets
-Reverse Grip EZ-Bar Preacher Curls 2 sets

Legs (always do squats first)
-Squats 3 sets
-Leg Extensions 4 sets
-Leg Prone Curls 4 sets
-Calf Raises Sitting 4 sets

Shoulders
-Military Dumbbell Press 3 sets
-Dumbbell Laterals 2 sets
-Shrugs 3 sets
-Front Plate Raises 2 sets

With each exercise keep strict form. Stretch after first exercise.

[Diamonite]

here is an updated and final version. i'll post again in this thread in 2 weeks.

Workout Routine and Split

Monday - Chest/Triceps
Tuesday - OFF
Wednesday - Back/Biceps
Thursday - OFF
Friday - Legs/Shoulders (abs at the end of the day)
OFF
OFF

Chest
-Dumbbell Flat Bench Press 3 sets
-Dumbbell Incline Bench Press 3 sets
-Dumbbell Decline Flys 3 sets

Triceps
-Close Grip Press Down 3 sets
-Dips 2 sets

Back (always do deadlifts first)
-Deadlift 4 sets (no more than 8 reps)
-Wide Grip Lateral Pull Down 3 sets
-Back Rows 3 sets (machines are good for that)

Biceps
-Standing Barbell Curls 3 sets (45lbs bar alone, add lbs if needed)
-Standing Dumbbell Hammer Curls 3 sets
-Reverse Grip EZ-Bar Preacher Curls 2 sets

Legs (always do squats first)
-Squats 3 sets
-Leg Extensions 4 sets
-Leg Prone Curls 4 sets
-Calf Raises Sitting 4 sets

Shoulders
-Military Dumbbell Press 3 sets
-Dumbbell Laterals 2 sets
-Shrugs 3 sets
-Front Plate Raises 2 sets

Abs (always do after legs/shoulders)
-Leg Raises 2 sets
-One Other Exercise of Your Choice

With each exercise keep strict form. Stretch after first exercise.

[jennylee324]

yea, for workout music, you basically need hard-hitting euro-dance music.... nothing else does the job really. Search around on iTunes for "euro club hits" or check this link:

http://phobos.apple.com/WebObjects/M...Club+Hits+Vol+