Results 1 to 6 of 6
Thread: Help with my workout plan
-
07-13-2008, 06:56 AM #1
New Member
- Join Date
- Jul 2008
- Posts
- 10
Help with my workout plan
Hi all im new to this site, im starting training today, I,ve put together a bulk diet from the diet forum which i will finish later today and post up. i've put together a workout plan but as a beginner could do with peoples advice.
Im 27 male 5'4 and weigh 131lbs.
I train from home so only have access to a bench, barbell, dumbells and a chin up bar.
Iam looking to bulk as much as possible and i know there are some major sets for bulking which i hope i have included.
Please advice me on what sets to drop and which to swap for maximum results. Also you will see i have no sets for calfs so please advice and what is the best sets for traps?
Thanks in advance
DAY 1, CHEST AND BACK
Chest: Back:
Bench Press Curls
Dumbell Flys Barbell Curls
Push ups Concentration Curls
Incline Dumbell Presses Reverse Curls
DAY 2, THIGHS & ABS
Thighs: Abs:
Front Squats Crunches
Squats Sit Ups
Leg Extensions Calves Over Bench
Standing Leg Curls Dumbell Side Bends
DAY 3, BACK & CALFS
Back: Calfs
Deadlifts
Dumbell Shrugs
Bent Rows
One Arm Dumbell Rows
DAY 4, SOULDERS & TRICEPS
Shoulders: Triceps:
Back Presses One Arm Tricep Extensions
Front Presses Tricep Dips
Bent Over Lateral Raises Tricep Extenions
Upright Rows
-
07-13-2008, 07:33 AM #2
New Member
- Join Date
- Jul 2008
- Posts
- 10
Sorry about first post! This should make more sense: -
DAY 1, CHEST AND BACK
Chest:
Bench Press
Dumbell Flys
Push ups
Incline Dumbell Presses
Back:
Curls
Concentration Curls
Reverse Curls
Barbell Curls
DAY 2, THIGHS & ABS
Thighs:
Front Squats
Squats
Leg Extensions
Standing Leg Curls
Abs:
Crunches
Sit Ups
Calves Over Bench
Dumbell Side Bends
DAY 3, BACK & CALFS
Back:
Deadlifts
Dumbell Shrugs
Bent Rows
One Arm Dumbell Rows
Calfs:
DAY 4, SOULDERS & TRICEPS
Shoulders:
Back Presses
Front Presses
Bent Over Lateral Raises
Upright Rows
Triceps:
One Arm Tricep Extensions
Tricep Dips
Tricep Extenions
-
in bold above... over all not bad, if you do all those lifts on the same day its way to much.... if your diet is good, and you are getting plenty of protein you should be fine...
how are you going to do your sets? do you konw yet? are you going to pyrimaid it? or stick at a particular phase?
-
07-14-2008, 02:08 PM #4
New Member
- Join Date
- Jul 2008
- Posts
- 10
Thanks for your reply, thought i may be over doing it a bit. I have taken your advice and altered my workout plan, see what you think and please feel free to change any weak points taking into consideration that my aim is to bulk as much as posible.
3 SETS OFF 6-8 REPS
DAY 1, CHEST AND BICEPS
Chest:
Bench Press
Dumbell Flys
Incline Dumbell Presses
Bis:
Barbell Curls
Concentration Curls
Curls
DAY 2, THIGHS & ABS
Thighs:
Front Squats
Squats
Abs:
Crunches
Sit Ups
Calves Over Bench
Dumbell Side Bends
DAY 3, BACK & CALFS
Back:
Deadlifts
Bent Rows
Dumbell Shrugs
Calfs:
calf raises with a squat bar
lunges
DAY 4, SOULDERS & TRICEPS
Shoulders:
PLEASE CAN YOU DECIDE ON THE BEST 2 OR 3 SETS FOR SHOULDERS & TRICEPS( I HEAR MILITARY'S ARE GOOD FOR BULKING)
Triceps:
As for my diet its very solid now packed with protein, follwed the diet bulking header in the diet section eaten 8 good meals a day.
Supplements: On 100 % whey, and No shotgun.
Im not to sure the best way to do my sets, if i can do pyrimaid i try to but it slows things down having to change dif weights say on the barbell. if 2 or 3 exercise have the same weight i do pyrimaid, so a bit of both.
Please feel free to chop and change my plan for the better, and any other advice i may benefit from,
Thanks once again for your time
-
-
07-15-2008, 08:47 AM #6
New Member
- Join Date
- Jul 2008
- Posts
- 10
That gives me a much clearer view on things, gonna fine tune my workout dropping out an exercise or two as you suggested and follow all your other points.
Thanks once again for your time, i really apprieciate it mate.
Cheers
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Repeated swelling from pining in...
07-01-2024, 07:42 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS