got gym equipment and need help
well, i havent been around here for awhile, but weight lifting hasn't left my mind, so im back still wanting to shape a nice body:cool:
just yesterday, i bought a unit for 200 bucks and think i got a pretty smokin deal. here's what i got:
-bench press with adjustable incline
-squat rack (alittle uncomfortable coming off the back of the bench press)
-lateral pull down bar
- 4 '50' pound plates, 4 '25 pound plates, 14 '10' pound plates, 4 '7.5' pound plates, 4 '5' pound plates and 6 '2.5' plates.
thats about it, and if your thinking its junk, your wrong, all metal plates and 3" tubing for the frame.
anyways, enough FYI and my question is, whats a good solid routine with the above equipment?
here's what im thinking: *all these exercises are executed in order and only at an 80% intensity as im just starting out, therefore not to faliure.
monday - chest, bi's and tri's - bench press, 3 sets of 8-10
- dips, 2 sets of 15-20
- tricep extensions, 3 sets of 8-10
- dumbell curls. 3 sets or 8-10
wednesday - legs - squat and leg curls supersetted twice
friday - Back, bi's, shoulders - wide grip OH chins, 2 sets of 10-12
- bent over row, 3 sets of 8-10
- shrugs, 3 sets of 10
- shoulder press, 3 sets of 8-10
a few more concerns i have is deadlifts; when can i fit those in? i was thinking just doing deads on saturday or sunday. also, how can i work my calfs?
any suggestions on how to better the routine or anything at all would greatly help me and feel more confident about what im doing.