PDA

View Full Version : Skinny Beginner...



Sentenza
01-02-2005, 09:45 AM
Ok, one of my new years resolutions was to get back into working out routine.
hopefully by summer ill be in good enough shape to walk around with a singlet on.
Also want to work on my stamina.
Heres my proposed workout plan... (copied from another site) seemed like a good start for me.

Monday:Chest/Triceps/Shoulders
Flat Bench Press: 3 sets, 10-12 reps
Lying French Press: 3 sets, 10-12 reps
Dumbbell Shoulder Press: 3 sets, 10-12 reps
Incline Dumbbell Chest Press: 3 sets, 10-12 reps



Tuesday:


Wednesday: Upper Back/Biceps/Traps
Bent-Over Cambered Bar Row: 3 sets, 10-12 reps
Barbell Upright Row: 3 sets, 10-12 reps
Barbell Biceps Curl: 3 sets, 10-12 reps
One-Arm Dumbbell Row: 3sets, 10-12 reps


Thursday:


Friday:Legs/Lower Back
Dumbbell Traveling Lunge: 3 sets, 10-12 reps
One-Leg Standing Calf Raise: 3 sets, 10-12 reps
Barbell Deadlift: 3sets, 10-12 reps -
Leg Extension: 3sets, 10-12 reps


Saturday:


Sunday:

Simple start,
need to plan out a diet and possible supplements.

Sentenza
01-04-2005, 03:03 AM
Tuesday First Day
i was unfitter than i thought, I couldnt finish the proposed exercises, but ill be sticking to the plan as close as possible.
Flat Bench Press: 3 sets 12 12 10 reps 20kg
Lying French Press: 3 sets, 10 10 10 3.75kg
Dumbbell Shoulder Press: 3 sets, 10 10 10 5kg
Incline Dumbbell Chest Press: 2 sets 8 8 reps 5kg
towards the end i was buggered.

Focused70
01-04-2005, 08:58 AM
I would lower the number of reps from 10 to 12 to 6 to 8.

Calf raises should be around 15-20 per set.

Good luck on your goals.

Stash

Guido
01-04-2005, 09:21 AM
Yes, do weights that you con only do a maximum of 6-8 repetitions on per set. You'll get much faster gains. Welcome!

ryuage
01-05-2005, 05:15 AM
good luck with your goals.