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Thread: Help with routine!

  1. #1
    Wannabebig New Member
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    Help with routine!

    The sheer vast number of noobie threads you chaps must get on here is staggering alone, so I can bear with the sarcasm and witt for your expert opinions! I'm in the process now of stepping up my gym work and creating a proper plan for myself at the gym, I'll be going 6 days a week early in the mornings, 3 of those days are full cardio so it's only the other three I'm really interested in chatting with you guys about, I'm confident with my skills in the gym i've been a regular there for around a year and i'm in much better shape because of it, but now it's time to have a proper focus.

    Right Monday! ( I'm of the oppinion that Fullbody workouts rape my face so i'm more of a focus on a few body parts a day kind of chap SO!)
    Monday,
    Leg extensions
    Squats
    Leg presses
    Lunges
    Lying leg curls
    Stiff leg deadlifts
    Standing Calf raises
    Incline Smith
    Dumbell press
    Dumbell Fly
    Hammer Curl
    Concentration Curl
    Rope crunch
    seated machine crunch thing

    Right heres what i need from you chaps, I've got a list of workouts that I want fitted into the two remaining days and I'm having trouble deciding which parts go where,


    Exercise 1 - Concentration Curl
    Exercise 2 - Hammer Curl
    Exercise 3 - Seated Forearm Curls
    Exercise 4 - Seated Forearm Curls (reverse)
    Exercise 5 - Row smith Machine
    Exercise 6 - Lat Pull Down
    Exercise 7 - Straight Arm close-Grip Lat Pulldown
    Exercise 8 - Standing Straight-Arm Deltoid Raise
    Exercise 9 - Close-Grip lat pulldowns
    Exercise 10 -Seated Dumbell(olympic)Press
    Exercise 11 -Incline Smith Machine
    Exercise 12 -Assisted Dips
    Exercise 13 -Assisted Wide-Grip Chinups.
    Exercise 14 -Tricep Push-Downs
    Exercise 15 -Smith-bench Machine
    Exercise 16 -Standing Rows
    Exercise 17 -Upright Row( pulley )
    Exercise 18 -Pulley Shrugs
    Exercise 19 -Laterial raise
    Exercise 20 -Stiff Legged Good Mornings
    Exercise 21 -Ab pikes
    Exercise 22 -Slow form Situps.
    Exercise 23 -overhead dumbell extensions
    Exercise 24 -Single arm tricep extention
    Exercise 25 -Side Bends.
    Exercise 26 -Triangle push-ups
    Exercise 27 -Weighted push-ups
    Insert more or less as you see fit, As for reps and sets I'm generally ok for feeling my way into exercises but if you suggest something bizarre please note down what you do( or did to begin with) in that Area.

    Stats, 6"2 Overweight, but muscular.

    Please Help.

    Val.

  2. #2
    Moderator joey54's Avatar
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    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

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  3. #3
    Wannabebig New Member
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    :/ ?

  4. #4
    Senior Member BigDanny817's Avatar
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    Right Monday! ( I'm of the oppinion that Fullbody workouts rape my face so i'm more of a focus on a few body parts a day kind of chap SO!)
    Monday,
    Leg extensions
    Squats
    Leg presses
    Lunges
    Lying leg curls
    Stiff leg deadlifts
    Standing Calf raises
    Incline Smith
    Dumbell press
    Dumbell Fly
    Hammer Curl
    Concentration Curl
    Rope crunch
    seated machine crunch thing


    u do all of these exercises just on monday? how long r u in the gym for?
    Age:20
    Height: 5'10"
    Weight: 140lbs June 2012
    DL:
    Squat:
    Bench:

    http://www.wannabebigforums.com/show...54#post2084154

  5. #5
    Skinny is an Insult Brad263's Avatar
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    Holy Volume!!!!!!!!!! I would shoot myself if I did that workout.

    I can gaurentee you that this will overwork you and not give you any gains.

    I will clean monday up for you.

    Squats, Straight leg deadlift, Standing calf raises. I don't care what kind of abs you do but I usually throw this in my leg day.

    Your other two days can be split up any way but you should stick to like a half dozen exercises a day tops.
    Age 24
    Weight 180lbs Goal 200lbs by 06/01/08
    Height 6'1"
    Journal
    Bench 150x6 Goal 200
    Squats 165x5 Goal 250
    Deadlift 205x6 Goal 300
    "Speed has never killed anyone, it's suddenly becoming stationary that will get you."

  6. #6
    Banned bjohnso's Avatar
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    Do a search for a pre-written routine - BGB, WBB1, WBB1.1, Bill Starr 5*5, Rippetoe.

  7. #7
    Wannabebig New Member
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    Quote Originally Posted by BigDanny817 View Post
    u do all of these exercises just on monday? how long r u in the gym for?
    I usually go 3 times a week for just over 2 hours a pop, But I'll be splitting up doing cardio 3 days a week and have three dedicated weight days,

    Thanks for the Advice chaps!

  8. #8
    Skinny is an Insult Brad263's Avatar
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    2 plus hours!!!! You are not supposed to be in the gym lifting for any longer then like a hour. Thats way to much gym time. After a certain point your body will just stop getting gains and you will just start straining your muscles and you will get no gains and injur yourself. Way to much Volume. Take the advise the others have given and read the routines. http://www.wannabebigforums.com/showthread.php?t=99116
    Also Rippetoe's is a good one as well.
    Age 24
    Weight 180lbs Goal 200lbs by 06/01/08
    Height 6'1"
    Journal
    Bench 150x6 Goal 200
    Squats 165x5 Goal 250
    Deadlift 205x6 Goal 300
    "Speed has never killed anyone, it's suddenly becoming stationary that will get you."

  9. #9
    Senior Member BFGUITAR's Avatar
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    Worst routine ive ever seen, sorry to say.

    Look for some premade ones here, ripptoe's is good. Very simple, but it works.

  10. #10
    SchModerator ZenMonkey's Avatar
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    i love it when people who don't know much about lifting put together a routine.

    I agree with BFGuitar... ripptoes full body is the way to go.
    Sarvamangalam!

  11. #11
    Wannabebig New Member
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    Quote Originally Posted by Brad263 View Post
    2 plus hours!!!! You are not supposed to be in the gym lifting for any longer then like a hour.
    Heh! I was doing an hour or cardio before i started, I would be at the gym somewhere in the region of about an hour, three times a week. That's not too bad! I'll have a gander at Rippetoes.

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