Results 1 to 9 of 9

Thread: New lifter

  1. #1
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
    5

    New lifter

    5'9'' 193-200lbs 18

    I usually go in a rotation of
    chest + shoulder day
    Arm + back day
    Leg day
    and just keep rotating

    Arm + Shoulder Days

    regular barbell bench - 135x10 with bands 185 x 5 205 x 5 x 2 185 x max reps
    dumbell incline press - 75 x 6 x 5
    decline press- 135 x 5 185 x 5 x 2 135 x 10
    Dips- 15 x 3
    Incline dumbell flys - 37.5 x10 40 x 10 45 x 10
    regular dumbell flys - 37.5 x 10 40 x 10 45 x 10
    Decline Pulley flys - 20 x 15 25 x 12 x 2
    Dumbell shoulder press 60 x 6 65 x 6 65 x max reps
    Not sure what its called ... Front deltoid raises with dumbells? 25 x 20 30 x 18 35 x 15
    Dumbell Shoulder press with side deltoid raises - ( 42.5 x 10 with 25 x 20 on side raises ) x 3
    Push ups + Abs + Cardio

    Arm + Back day
    weight ranges
    Curls
    Tricep extensions
    Lat pull downs
    Pushups + Abs + Cardio

    Leg
    Squat
    calf raises
    hack leg press
    seatd leg press
    leg extension
    Push ups + abs + cardio

    Im trying to gain muscle mass, and increase my maxs. Idk if im doing everything completely wrong or what

  2. #2
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    You are either a very big pro bodybuilder...or you are severely over-working.
    Judging by your post, I'm guessing it's over-working. Start reading all the great info on this site and you'll find much better ways to train.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  3. #3
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
    5
    I was reading that in the early stages of body building sticking to the basics is important, since ive done this work out for awhile now....is that sticking to the basics pretty much down the drain?

  4. #4
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    It's never too late to build your base. Just start a proven routine and work on building strength in the major compound movements. Good luck.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  5. #5
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    1,998
    Read Starting Strength or perhaps dabble in HCT-10
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  6. #6
    Banned
    Join Date
    Jul 2008
    Location
    Morrisville,PA
    Posts
    3,071
    Quote Originally Posted by Crash View Post
    5'9'' 193-200lbs 18

    I usually go in a rotation of
    chest + shoulder day
    Arm + back day
    Leg day
    and just keep rotating

    Arm + Shoulder Days

    regular barbell bench - 135x10 with bands 185 x 5 205 x 5 x 2 185 x max reps
    dumbell incline press - 75 x 6 x 5
    decline press- 135 x 5 185 x 5 x 2 135 x 10
    Dips- 15 x 3
    Incline dumbell flys - 37.5 x10 40 x 10 45 x 10
    regular dumbell flys - 37.5 x 10 40 x 10 45 x 10
    Decline Pulley flys - 20 x 15 25 x 12 x 2
    Dumbell shoulder press 60 x 6 65 x 6 65 x max reps
    Not sure what its called ... Front deltoid raises with dumbells? 25 x 20 30 x 18 35 x 15
    Dumbell Shoulder press with side deltoid raises - ( 42.5 x 10 with 25 x 20 on side raises ) x 3
    Push ups + Abs + Cardio

    Arm + Back day
    weight ranges
    Curls
    Tricep extensions
    Lat pull downs
    Pushups + Abs + Cardio

    Leg
    Squat
    calf raises
    hack leg press
    seatd leg press
    leg extension
    Push ups + abs + cardio

    Im trying to gain muscle mass, and increase my maxs. Idk if im doing everything completely wrong or what
    Ive seen just about every guy in my gym do a routine almost identical to this. Where are they finding stuff like this? There is so much good information out there now....

  7. #7
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
    5
    To be honest, this is my first time really looking up tips with lifing, I just kinda put that togather on my own. Kinda trying to work out each part of each muscle.

  8. #8
    Senior Member
    Join Date
    Oct 2008
    Location
    Columbus, OH
    Posts
    142
    One thing that stands out is only one back exercise (lat pulldowns) compared to 8 chest exercises.

  9. #9
    Senior Member
    Join Date
    Aug 2009
    Posts
    453
    Quote Originally Posted by JasonLift View Post
    One thing that stands out is only one back exercise (lat pulldowns) compared to 8 chest exercises.
    That is what i noticed as well, or the fact that the one day was considered a arm/back day and only had lat pull downs in it.

    Like others said, need to get a routine overhaul. Most people I see need to get back to the basics.

Similar Threads

  1. Wv lifter
    By Jason198 in forum Member Online Journals
    Replies: 4
    Last Post: 10-12-2009, 05:59 PM
  2. new lifter
    By toonlad in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 07-01-2008, 09:21 AM
  3. Best Master Lifter In The World? Any Good Master Lifter Stories?
    By SGT ROCK in forum Powerlifting and Strength Training
    Replies: 20
    Last Post: 05-09-2008, 12:24 PM
  4. Once a lifter, always a lifter
    By Keith Wassung in forum Powerlifting and Strength Training
    Replies: 7
    Last Post: 06-26-2006, 11:24 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •