Just joined a gym, what do u think of this workout?

Discussion in 'Fitness & Nutrition' started by metalfan111, Dec 1, 2006.

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  1. metalfan111

    metalfan111 Guest

    I just joined a gym and I'll be going tommorrow. I have no idea what to do for my routine so I googled a little and found this, what do you think of it? I'm 17 years old, 6ft, 155lb and its very hard for me to gain weight.

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    I'd do 6-10 reps for each set. As I increase weight, I decrease reps.

    What do you think of it? I haven't seriously worked out before in my life. I've lifted for like 2 weeks and then got sidetracked and stopped. But I figure paying $35 a month for this gym will keep me motivated to work out.


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  2. apman0000

    apman0000 OT Supporter

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    i like incline and decline bench as well for chest but it all depends how much time and how hard you want to hit it.

    hit back, chest, shoulders harder especially if you're looking to gain size and mass. but that's just my opinion

    hit your squats, deadlifts, incline and decline bench real hard, do bicep crap if ya want but don't spend all day with curls when there are better things to do
     
  3. metalfan111

    metalfan111 Guest

    I have a lot of free time because of someting that popped up. I want to work hard and see good results. I'm really skinny now so I want to get in shape. You think its a good workout for me?
     
  4. apman0000

    apman0000 OT Supporter

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    there are folks on here that know alot more than me but i'm thinking you can do more shit than that man, you'll need to do more than that real fast if you really push yourself. i'm a fat old man and i do more than that but i might be overtraining so who knows lol
     
  5. metalfan111

    metalfan111 Guest

    Well I have no idea what to do to make it harder, can you give any suggestions then on how to make it better?
     
  6. apman0000

    apman0000 OT Supporter

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    ah never mind, yours is about the same thing as what i was doing when i started lifting again about a year ago. mine's changed since but this is the routine i found on line and used for about 3 months or so.


    Day one: Back, shoulders, and abs



    Back
    Lat machine pull downs:
    Warm up: 20 repetitions
    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions




    Barbell bent over rowing:

    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions



    Low pulley cable rowing:

    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 to 10 repetitions



    Shrugs:

    Set one: 1 x 12 to 15 repetitions
    Set two: 1 x 12 reps
    Set three: 1 x 10 reps



    Shoulders
    Press behind the neck:

    Set one: 1 x 12 repetitions
    Set two: 1 x 10 reps
    Set three: 1 x 8 reps
    Set four: 1 x 6 to 8 reps



    Seated dumbbell press:
    Set one: 1 x 10 repetitions
    Set two: 1 x 8 repetitions
    Set three: 1 x 8 repetitions



    Side lateral raises:
    Set one: 1 x 12 to 15 repetitions
    Set two: 1 x 12 to 15 repetitions
    Set three: 1 x 12 to 15 repetitions



    Abs
    Crunches:
    Set one: 1 x 20 repetitions
    Set two: 1 x 20 repetitions
    Set three: 1 x 20 repetitions
    Set four: 1 x 20 repetitions

    Day three: Quadriceps, hamstrings, and calves



    Quadriceps

    Leg extensions:
    Warm up: 20 repetitions
    Set one: 1 x 15 repetitions
    Set two: 1 x 12 repetitions
    Set three: 1 x 12 repetitions





    Squats:

    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set three: 1 x 6 to 8 repetitions



    Leg press:

    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set four: 1 x 8 repetitions




    Hamstrings

    Stiff legged dead lifts:
    Warm up: 15 repetitions
    Set one: 1 x 12 repetitions
    Set two: 1 x 12 repetitions
    Set three: 1 x 10 repetitions



    Lying leg curl:

    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set four: 1 x 6 to 8 repetitions
    Set five: 1 x 12 repetitions*




    Calves

    Standing calf raises:
    Warm up: 20 repetitions
    Set one: 1 x 20 repetitions
    Set two: 1 x 20 repetitions
    Set three: 1 x 20 repetitions


    Seated calf raises:
    Warm up: 20 repetitions
    Set one: 1 x 15 repetitions
    Set two: 1 x 15 repetitions
    Set three: 1 x 15 repetitions




    Day five: Chest, biceps, triceps, and abs
    Chest

    Bench press:

    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set four: 1 x 6 repetitions




    Incline bench press:

    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set four: 1 x 6 to 8 repetitions



    Decline bench press:
    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set four: 1 x 6 to 8 repetitions



    Flat bench dumbbell fly:
    Set one: 12 repetitions
    Set two: 1 x 12 repetitions
    Set three: 1 x 12 repetitions




    Biceps

    Standing barbell curls:
    Warm up: 20 repetitions
    Set one: 1 x 10 to 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set four: 1 x 6 to 8 repetitions




    Preacher curl:
    Warm up: 15 repetitions
    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 10 repetitions




    Triceps


    Close grip bench press:
    Warm up: 15 repetitions
    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set four: 1 x 6 to 8 repetitions




    Standing cable press downs:
    Set one: 1 x 12 repetitions
    Set two: 1 x 10 repetitions
    Set three: 1 x 8 repetitions
    Set four: 1 x 8 repetitions





    Abs
    Crunches:
    Set one: 1 x 20 repetitions
    Set two: 1 x 20 repetitions
    Set three: 1 x 20 repetitions
    Set four: 1 x 20 repetitions



    i was REALLY fat so i've been spending alot of time on abs, crunches and situps i want that 6 pack before i die. and every workout began with 45 minutes on the bike.
     
  7. Ricey McRicerton

    Ricey McRicerton New Member

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    One of these things will help you get a 6 pack, the rest won't.... :hsugh:
     
  8. scent of a wookie

    scent of a wookie OT Supporter

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    shoot for something very simple as a beginner
     
  9. wtf

    wtf New Member

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    diet, cardio
     
  10. LDUB

    LDUB Guest

    Monday - off
    Tuesday - chest/shoulders/triceps
    Wednesday - off
    Thursday - legs
    Friday - [FONT=verdana,arial][SIZE=-1]Shoulders [/SIZE][/FONT][FONT=verdana,arial][SIZE=-1]
    Saturday - off
    Sunday - [/SIZE][/FONT][FONT=verdana,arial][SIZE=-1]back/Biceps[/SIZE][/FONT]

    thats the correct way. You always do pulling together and pushing together
    pulling=back, bi's
    pushing=chest, shoulders, tris
     
  11. Lobo2me

    Lobo2me Would you hit?

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    I've got a 4 day workout cycle I'm doing right now(21 times in 4 weeks, if you start on monday you get 6/5/5/5 times/week) which is basically push/pull split.

    Day 1: Back/bi
    Day 2: Chest/shoulder/tri
    Day 3: Legs
    Day 4: Rest

    And abs every time I'm at the gym, around 200 repetitions total.

    The gym has very many different weights and machines, but I always start away from the machines on the main areas(squat/deadlift/one hand db row/incline bench), or bodyweight workouts(chinups/pullups/dips) and only use machines for a few excercises.

    Earlier I almost only used machines, and I had nowhere the improvement or strength I have now, although most of it comes from increasing intensity slowly and eating properly.
     
  12. JeremyD

    JeremyD New Member

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    read the sticky

    choose a proven routine

    worry less about small shit, just eat and lift hard.
     
  13. caribou

    caribou New Member

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    i wish 6-8 packs were built via ab workouts instead of cardio+clean diet
     
  14. tenxia

    tenxia OT Supporter

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    Want to gain weight? Eat more. The lifts you've chosen look good. A bunch of compound movements in there. Good thinking on doing deads,squats,benches.
     
  15. PurEvl

    PurEvl going out gassed and not half assed...

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    thats a good routine for your first 3-4 weeks to adjust to soreness and joints. After that you need to step it up. Come back in a month.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    the routine is fine for a pure beginner
     
  17. metalfan111

    metalfan111 Guest

    alright ill stick with this for a few weeks and then switch
     
  18. PurEvl

    PurEvl going out gassed and not half assed...

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    :squint: nice wording...i see what you did there
     
  19. Marix

    Marix OT Supporter

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    It's not the "correct" way at all. Who says what is correct?

    As Dexter Jackson said, training biceps after back is like running a 100m sprint after doing a marathon.

    Why not do chest/bis and back/tris. That way your arms are hit twice a week - once directly and once indirectly.
     
  20. PurEvl

    PurEvl going out gassed and not half assed...

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    :werd: this realy is no wrong or right to a point anyway. And some people respond very well to back/bi....chest/back...or chest/bi....i do them all and they all net a result with me. Do what feels best to you and use what gives you continual growth. My current split

    shoulder/tri
    legs
    off
    back/trap
    chest bi
    off
    off
     
  21. LDUB

    LDUB Guest

    becuase they coincide with each other. Most back machines work your bi's as well. And chest gets worked with biceps, like benching. It doesnt make sense not to do em on the same day, and everyone i know who lifts will agree with me
     
  22. PurEvl

    PurEvl going out gassed and not half assed...

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    no .....we wont...if you know how to train your back your biceps wont even get pumped and you summed up your massiveness with the machine comment.

    Bow out gracefully...some of us been doing this a long time
     
  23. PurEvl

    PurEvl going out gassed and not half assed...

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    are you kidding me :rofl: Im aware of that but training your back and your bi's isnt going to make or break you. That was my point.

    Lets see when you bench you use your lats/tris/shoulders...so i guess we should do all those

    lets see i use tris,upper pec and delt when i shoulder press so we should do something for that...

    that was my point...i cant believe you posted that to me...are you fucked
     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Who cares? Both methods work.
     
  25. LDUB

    LDUB Guest

    when did I say it would make you or break you?
    If your working out every part of your body every time you go to the gym, you can have fun with that
     
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