Help me make a work out routine

Discussion in 'Fitness & Nutrition' started by Casino, Feb 11, 2006.

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  1. Casino

    Casino OT Supporter

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    I used to lift a few years ago but I was never seriously into it. I really want to start getting in shape. I just got this home gym for free and it looks pretty good. Here is what it can do:

    Bench Press
    Leg Extentions
    Leg Curls
    Preacher Curl
    Lat Pull down
    Tricept Press Down
    Standing Curls
    Shoulder Shrug
    Upright Row
    Reverse Upright Row
    Deadlift

    I know its not the best, but I think it will be good enough for me.

    Can you help me set up a workout routine? I'm almost 17 years old. I'm almost 6ft and weigh about 160lbs. I have always had a hard time gaining weight. I could eat Mcdonalds everyday for a month and wouldn't gain much weight. I know my gym doesn't give much to work with so please do your best.

    Please include how many reps and sets I should do for each workout as well as how many times a week I should do it. Thanks!
     
  2. GTLifter

    GTLifter Banned

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    do some research and make your own routine and then ask us to tweak it....we give advice but we dont fucking spoon feed you
     
  3. deadbolt

    deadbolt New Member

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    Monday: Chest/Shoulders/Traps
    Flat Bench: 3 setsx5 reps
    Dumbell Incline Bench: 3x5
    Weighted Bent over dips: 3x5
    Standing Militarty press: 3x5
    Side Lateral Raises: 3x5
    Seated rear delt raises: 3x5
    Dumbell Shurgs: 3x7-8
    Barbell Shrugs: 3x7-8

    Tuesdays: Back/Biceps/forearms
    weighted Pullups: 3x5
    weighted Chinups: 3x 5

    Dumbbell Rows: 3x5
    Deadlift: 3x3-4

    Standing bicep curl: 3x5
    Seated hammer curl: 3x5
    Preacher curl: 3x5
    Reverse Curls: 3x6-7
    Wrist curls: 3x6-7
    Reverse Wrist Curls: 3x6-7

    Wednesday: Legs
    Squats: 4x5
    Stiff Leg Deadlift: 4x6-7
    Barbell Lunges: 4x9-10
    Seated calf raises: 3x7-8
    Standing calf raises: 3x7-8

    Thursday: Triceps/Traps(again)
    Weighted Dips: 3x5
    Close grip bench press: 3x5
    Skullcrushers: 3x5
    Dumbell Shurgs: 3x7-8
    power Shrugs: 3x7-8
     
  4. deadbolt

    deadbolt New Member

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    not necessarily in that order or on those days, its up to you, just space out your traps
     
  5. Casino

    Casino OT Supporter

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    thanks, ill try this out
     
    Last edited: Feb 11, 2006
  6. Casino

    Casino OT Supporter

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    For wednesday, I can't do Squats because I don't have a rack that can catch the bar. What could I do in place of it?
     
  7. lif

    lif New Member

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    You could find a non-shitty gym with pins.
     
  8. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    you could do squats, and just not fail, or get a spot...
     
  9. deadbolt

    deadbolt New Member

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    no problem. thats my exact routine and its worked pretty well for me:

    http://forums.offtopic.com/showthread.php?t=2336844


    though i do change exercises and other things throughout the weeks to get some variation in my routine
     
  10. Casino

    Casino OT Supporter

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    I'm not worried about failing, its just I don't know how I can get the bar on my back because ill have to pick it up from the ground and put it on my back and that wont be easy if there is a lot of weight on it.
     
  11. Casino

    Casino OT Supporter

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    Anyone else know an alternative to squats?
     
  12. deadbolt

    deadbolt New Member

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    do free weight hack squats
     
  13. blam

    blam New Member

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    OR DB front squats, or bulgarian split squats.
     
  14. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    do zercher squats, they are harder than shit, you can also clean the weight up, and try it that way...
     
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