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  1. #1
    tjpatrick1987 is offline Associate Member
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    Need A workout routine thats right for me?

    Hey guys, im a little bit of a newbie when it comes to working out. I was trying to figure out a routine that is right for my situation? Type+weight+reps//////Im 6'1 about 130 and on gaining diet ...im am making progress with gaining .just very slowly.....Some one recoomended a routine that is low cardio with heavy weights... I just dont know how to lift with the equipment i got..... I HAVE Dumb bells,curl bar, bench.... I am looking for bigger arms and chest....please try to explain on how to do certain types of lifting please!!

  2. #2
    High-roller is offline Member
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    Legs my freind, and at home sucks, and for a guy like you they say to eat, eat, eat.

    Lots of CARB AND FATS

  3. #3
    tjpatrick1987 is offline Associate Member
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    at home is all i got and i got some pulley's i just dont know what they are pretty much all free weights

  4. #4
    tjpatrick1987 is offline Associate Member
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    at home is all i got and i got some pulley's i just dont know what they are........ pretty much all free weights

  5. #5
    SaSqUaDgE's Avatar
    SaSqUaDgE is offline Senior Member
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    well your gonna need to do legs i would go hit up local gym get a membership so you can do all body parts.... and eat,eat eat

  6. #6
    Jfew44's Avatar
    Jfew44 is offline Senior Member
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    If you're serious about gaining some muscle you really should find a cheap gym to go to. Age?

  7. #7
    tjpatrick1987 is offline Associate Member
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    Im 21 and I live in the country were the nearest gym is probably a good 15 miles... I already have a lean build..... I got that thing on the end of my bench for legs +squats with the bar.... i am looking for workout i can do with free weights.....whats a matter with bench press, maybe arm flys, bent over rows ect... you can do alot with free weights.... i just dont know what type works what part of the body,...plus i am looking for a low cardio,the last thing i need to do is burn to many calories..... please if some one could post up a routine that meets my needs that would be great.....I have my diet all figured out i dont need help thier...

  8. #8
    Jfew44's Avatar
    Jfew44 is offline Senior Member
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    Im not gonna give you a hard time or anything, but you need to do a whole lot of research bro. And getting on here and telling us you have your diet all figured out when you're 6'1" and weigh 130lbs at 21 years old? I dont know what kinda diet you got but it probably needs to change. For some total help I'd list an average days diet. And the thing on the end of your bench isn't even close to being considered part of a good workout. You have the right idea and I know you dont wanna hear bout ur diet but realistically its more important than your workout.

  9. #9
    tjpatrick1987 is offline Associate Member
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    posted it twice ooppps!!LOL

  10. #10
    tjpatrick1987 is offline Associate Member
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    Jfew thanks man i appreciate the advice on the routine lol and my knowledge is dull when it comes to working out.... but my diet is working good im a skinny bia LOL .... But on Jan. 4th i weighed i was 6'1 114 pounds ... I making about the progress everyone told me i would on the diet forum (about 2 pounds a week)... My diet is actually pretty healthy.... I eat all whole wheat and whole grain (lots of brown rice) for my complex carbs....Chicken,fish,nuts,natural peanut and lean beef for my protein.... Tons of fruits although i still need to eat more vegetables....Taking only one serving of whey during post work out and fish oil for my ***** 3's.....Plus a shat load of dairy like ice cream,yogurts,cheese's For my fat....I know its not perfect but its been working im just trying to get a workout routine thats right for me.....Jfew any suggestions on a routine with free weights? always try to make sure to get 3000 healthy calories

  11. #11
    Jfew44's Avatar
    Jfew44 is offline Senior Member
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    Well it sounds like ur on ur way with the diet. Heres just a sample routine if all u got is free weights. Im assuming you have access to dumbells, bench, barbells, and a lat pulldown. Keep in mind this is not my routine, its just one to get you started since you dont have much experience. For each exercise do 2-3 sets of 8-12 reps. Start light for your first couple of workouts and slowly increase. Make sure the weight isn't too much for you if you dont have a spotter. Keep in mind this is just a beginner workout but you will gain some serious weight if you keep at it. In a couple of months you'll be ready for a more advanced routine.

    Monday (Back/Bi/Shoulders) - Lat Pulldowns, Bent over Barbell Rows, Dumbell Curls, Barbell Curls, Dumbell Shoulder Press, Lateral Raises

    Tuesday (abs) - Crunches, Bicycle, ect

    Wednesday (Chest/Tri/Traps) - Barbell Flat Bench Press, Barbell Incline Bench Press, Dumbell Flyes, Skull Crushers using your barbell, Tricep pushdowns using the lat pulley, Barbell Shrugs.

    Thursday (abs) - Crunches, Bicycle, ect

    Friday (Legs) - Squats, Deadlifts (some people like to do this on back day, but its up to you), Lunges (use either dumbells or barbell on shoulders), Calve Raises (try to find a board and get positioned so your heels are on the floor and your toes are on the board with a barbell on your shoulders)

    This is what I would recommend for a couple of months. You should be pretty sore at first, so dont overdo it. Only you know what your body can take.

    Anyone else with ideas feel free to chime in

  12. #12
    tjpatrick1987 is offline Associate Member
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    jfew, this is the answer i was looking for ....that is the exact and only equipment i got to so it was perfect...any other suggestions?

  13. #13
    Jfew44's Avatar
    Jfew44 is offline Senior Member
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    Na man just keep at it. Make sure you stick to a schedule. Make sure to get some whey protein and some simple carbs (dextrose ect) right after ur workout and make sure ur diet is on track. Good luck bro

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