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Wingman
01-19-2012, 03:11 PM
Hey guys A few very generous members on this forum have helped me choose a solid workout program to use. The cool thing about this program you can switch up the workouts every 5th week, and that is something I am looking forward to. I workout both at a public gym, and at home so sometimes if my workout is different its, beacuse I am at home.

Goals:
Bench Press 225 for a set of 6. Current max: 225
Squat 315 for a set of 6. Current Max: 235
Pull-ups +50 for a set of 6. Current Max: Body weight:(
Dips +50 for a set of 6. Current Max: Body weight +10

The workout:
Monday:
Lat-pulldowns
Barbell rows
Bench Press
Seated Dumbbell Press
Dips

Tuesday:
Back Squat
Stiff-Legged dead Lifts
Calf press (leg press)
Dumbbell Curls (seated)
Cable crunches

Thursday:
Pull-ups
One armed rows
Incline Dumbbell Press
Over head Press
Close Grip Bench Press

Friday:
Back Squats (light)
Dead Lifts (heavy)
Calf raises (barbell)
Dumbbell Curls
Cable Crunch

This is the workout layout I want to thank a few forum members for helping me with this program. Chevelle2291, Chris Mason, amd GazzyG Thanks guys!

I also have some Health goals as well.
Cut my body fat from 16% to 8 to 9%
Obtain that legenday 6 pack!:D
Quit smoking Cigarretes.
Gain solid Muscle weight.

I will be doing Complexes 1 to 3 times a week. I am entering a 10k in May. Actually allready entered! I am looking forward to this. I will keep you guys updated on my Cardio gains as well!

Supplments used:
Jacked 3d
Creatin
Protein powder( I have a mass gainer called Mass Milk) and Monster Milk.

Wish me luck guys! I am really looking forward to this program, and dont worry I will show progress pictures from time to time to keep me motivated!

GazzyG
01-19-2012, 03:13 PM
Some good goals. Look forward to seeing how you do - good luck!

Wingman
01-19-2012, 04:53 PM
Some good goals. Look forward to seeing how you do - good luck!

Thank you I just completed my first workout im so dead!

Wingman
01-19-2012, 04:57 PM
I completed the lifts in a different order is that okay?
Bench Press
135x6
145x6
155x6
175x6
185x6
195x6 +2 +2 +2

Seated Millitary Press
Barx6
65x6
80x6
90x6
100x6 +2 +2 +2

Close Grip Bench
100x6
135x6
155x6
175x6 +2 +2 +2

Bent over rows (Curl grip)
135x6
140x6
155x6
160x6
165x6 +2 +2 +2

Pull-ups
x6
x6
x6 +2 +2 +2

Great workout! I am so dead right now, and is looking forward to tommrow. I need to work on my breathing. I have been holding my breath with every rep. Now I am eating Spuguittie (bad spelling sorry) and garlic bread:D

chevelle2291
01-19-2012, 05:48 PM
Nice work Wingman!

The order isn't terribly important, no.

Wingman
01-19-2012, 07:20 PM
Nice work Wingman!

The order isn't terribly important, no.
Allright Good thank you! I wanted to put the main compounds first or the ones that would be hurt if i did it later in the workout.