Have a few questions regarding starting out from scratch

Discussion in 'Fitness & Nutrition' started by Evidence., Feb 21, 2008.

Thread Status:
Not open for further replies.
  1. Evidence.

    Evidence. Robot Rock

    Joined:
    Jan 27, 2002
    Messages:
    81,261
    Likes Received:
    0
    Location:
    KS/OK
    back in the day, I used to lift weights 4/days a week but never ate right, used any supplements etc. Basically i lifted weights then still drank pop, ate bad, drank all kinds of booze etc, and didnt see much as far as results go.

    Anyways, I want to lift 3 days a week in the morning because MWF i dont have classes until 11:30am and the gym is always empty in the mornings.

    How does this look for a schedule? ( keep in mind this is all stuff from i have read online studying up about this stuff)

    Multivitamin every day
    A lot of people recommended me to take this 30min before working out: http://www.supplements101.com/SuperPump_250_p/gassuperpump250.htm ( I guess it has creatine in it along with other stuff :hsughno: )

    then lift using this routine i found online:

    MONDAY:

    Chest
    (4 sets each @ 12-12-10-10 reps)
    Flat Presses - Decline or Incline - Cross Overs or Cross Ups
    (or = alternate each week - Decline/Cross Overs, Incline/Cross Ups)

    Biceps
    (3 sets each @ 12-12-10 reps)
    Forward Curls - Hammer Curls - Reverse Curls

    Calves
    (4 sets each @ 12-12-10-10 reps)
    Standing Raises - Seated Raises

    Abdominals
    (4 sets each @ max reps)
    Upper - Lower

    WEDNESDAY:

    Back
    (4 sets each @ 12-12-10-10 reps)
    Upper Rows - Pull-ups / Pull-downs - Lower Rows

    Triceps
    (3 sets each @ 12-12-10 reps)
    Stiff Extensions - Loose Extensions - Kickbacks

    Traps
    (4 sets each @ 12-12-10-10 reps)
    Shrugs
    (choose 2 forms of Shrugs)

    Obliques
    (4 sets @ max reps)
    Obliques


    FRIDAY:


    Shoulders
    (4 sets each @ 12-12-10-10 reps)
    Military Presses - Side Laterals - Front Laterals

    Legs
    (4 sets each @ 12-12-10-10 reps)
    Leg Presses/Lunges - Leg Extensions - Leg Curls

    Abdominals
    (4 sets each @ max reps)
    Upper - Lower

    Then whey shake after working out w/ oatmeal and PB mixed in.

    I would be planning on eating boneless skinless chicken breasts, tuna, rice, and vegetables mostly. and whatever else you guys recommend. ALso i noticed on this workout there are no deadlifts, and FN seems like that needs to be done. Should i substitute that for something on Wednesday which is back day?

    anyways, any input would be appreciated :x: and yes i read the stickies but felt like i didnt get quite the answer i was looking for :o
     
  2. Hamster

    Hamster Active Member

    Joined:
    Aug 25, 2003
    Messages:
    3,628
    Likes Received:
    0
    Location:
    San Diego, CA
    Starting from scratch I'd do Bill Starr's 5x5 program or Rippetoe's Starting Strength.
     
  3. TZ

    TZ Banned

    Joined:
    Sep 27, 2006
    Messages:
    39,483
    Likes Received:
    1
    what hamster said. or you could do purevl's routine.
     
  4. MaineSucks

    MaineSucks OT Supporter

    Joined:
    Jan 5, 2005
    Messages:
    39,645
    Likes Received:
    8
    Location:
    954
    starting strength
     
  5. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,127
    Likes Received:
    7
    m-stak.
     
Thread Status:
Not open for further replies.

Share This Page