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Thread: Input on my just starting workout plan

  1. #1
    Wannabebig Member
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    Input on my just starting workout plan

    I'm 18 years old 5'9-'10 and 135lbs. I just started lifting a week ago. Here is my routine that I do at my house: ( Week 1 I do 6 reps then Week 2 I up to 7 reps then Week 3 I up to 8 reps of all the same weight then Week 4 I up the weight and go back to 6 reps and so forth)

    Day 1 Chest and Back
    Chest:
    Bench 2 x 6-8 reps
    Incline Bench 2 x 6-8 reps
    Dumbbell Bench Press 2 x 6-8 reps

    Back:
    Deadlifts 2 x 6-8 reps
    Barbell Rows: 2 x 6-8 reps
    Dumbbell Shrugs: 2 x 6-8 reps

    Day 2: OFF

    Day 3: Legs

    Hack Squats: 2 x 6-8 reps
    Leg Curls 2 x 6-8 reps
    Leg Extensions 2 x 6-8 reps
    Deadlifts 2 x 6-8 reps
    Standing Calve Raises 2 x 6-8 reps

    Day 4: OFF

    Day 5 : Shoulders/Triceps/Biceps

    Shoulders:
    Military press 2 x 6-8 reps
    Seated Dumbbell Shoulder Press: 2 x 6-8 reps
    Standign Lateral Raises 2 x 6-8 reps

    Triceps:
    Narrow Grip BEnch Press 2 x 6-8 reps
    French Press 2 x 6-8 reps

    Biceps:
    Barbell Curls 2 x 6-8 reps
    Concentration Curls 2 x 6-8 reps
    Hammer Curls 1 x 6-8 reps
    I also throw Reverse Curls in there 2 x 6-8 reps

    Day 6 AND 7: OFF

    Everyday I do Crunches 4 sets of 10. I want to become bigger and stronger however I am a little limited meaning I can't do regular Squats since I'm using my own equipment on my own at my house. I am currently taking Whey Protein but I'm thinking of getting Cytogainer...Would that be a good idea??? How does my routine look???
    All input is greatly appreciated!
    Last edited by stealthformula; 04-11-2006 at 12:51 PM.

  2. #2
    Senior Member Jorge Sanchez's Avatar
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    Do dips instead of one of your flat BPs. Pullups for your back. Squat on leg day instead of deadlifting and put them first in your routine. Too much bicep work.
    quidquid Latine dictum sit altum videtur

  3. #3
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    Quote Originally Posted by Jorge Sanchez
    Do dips instead of one of your flat BPs. Pullups for your back. Squat on leg day instead of deadlifting and put them first in your routine. Too much bicep work.
    I can't do pullups or squats because I'm working out out of my basement. I will join a gym next school year when I'm away at College.

  4. #4
    Senior Member DNL's Avatar
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    do one legged squat. They may look funny, but i guarantee you, you will have a great workout.

    Is there a playground close by? jog there and do a few sets and jog back. i mean i'm pretty sure you can find some sort of horizontal bar around.

  5. #5
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    Quote Originally Posted by DNL
    do one legged squat. They may look funny, but i guarantee you, you will have a great workout.

    Is there a playground close by? jog there and do a few sets and jog back. i mean i'm pretty sure you can find some sort of horizontal bar around.
    Yea there are 3 parks within a 2 mile radius, I'll have to give that a try.
    Last edited by stealthformula; 04-11-2006 at 08:15 PM.

  6. #6
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by stealthformula
    I'm 18 years old 5'9-'10 and 135lbs. I just started lifting a week ago. Here is my routine that I do at my house: ( Week 1 I do 6 reps then Week 2 I up to 7 reps then Week 3 I up to 8 reps of all the same weight then Week 4 I up the weight and go back to 6 reps and so forth)

    Day 1 Chest and Back
    Chest:
    Bench 5 x 6-8 reps
    Incline Bench 3 x 6-8 reps


    Back:
    Deadlifts 5 x 6-8 reps
    Barbell Rows: 3 x 6-8 reps
    Abs

    Day 2: OFF

    Day 3: Legs

    Hack Squats: 5 x 6-8 reps
    Stiff Legged Deadlifts 3 x 8 reps
    Leg Curls 2 x 6-8 reps
    Standing Calve Raises 3 x 6-8 reps
    Abs

    Day 4: OFF

    Day 5 : Shoulders/Triceps/Biceps

    Shoulders:
    Military press 5 x 6-8 reps
    Barbell Shrugs: 3 x 6-8 reps
    Seated Dumbbell Shoulder Press: 2 x 6-8 reps
    Standign Lateral Raises 2 x 12 reps

    Triceps:
    Narrow Grip BEnch Press 2 x 6-8 reps
    French Press 2 x 6-8 reps

    Biceps:
    Barbell Curls 3 x 6-8 reps

    Day 6 AND 7: OFF
    That's how I would change it up.

  7. #7
    Wannabebig Member
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    ^^would doing that noticibly show greater results than what I'm doing now?

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