Weight routine?

[pauljono1120]

When I get home to m'bro next saturday, gonna get some protein shakes and join the gym on the Monday.

Could anyone possibly PM me a workout routine to do daily for chest/arms/shoulders/back ect. on different days.

I have one written out at home, but probably better to get one someone uses that actually works lol.

Thanx in advance.

Walking around at 63kg 5 foot 10-11 which is obviously underweight, so looking to get to around 67-70kg... In the next few months, any help would be great.

[Rob T]

I've always done my weight routines based around powerlifting (not always the best option depending on goals but it's what I prefer doing) and a 3 day split;

Day 1- Deadlift (or variation), bent over rows, any other pull assistance exercise and a press with higher reps/less weight

Day 2- Bench or overhead press, dips, another press assistance exercise and a leg exercise with higher reps/less weight

Day 3- Squat variation (I can't back/full squat), lunges, squat assistance exercise and a pull with higher reps/less weight

So for the first lift each day I'm doing stuff in the 3 x 3-5 reps range, then for the 2nd and 3rd 3 x 5-8 reps, and the last lift will be 3 x 15+ reps with light weight.

The days are not consecutive, I have a day off between and 2 days off before the pull day.

I have no idea what your strength is like and what training you've done before so you may need to start with 3x10 for now and build from there. No point starting with 3-5 reps if you're not particularly strong now.

Don't do it at the moment though as I don't have enough time.

[pauljono1120]

Well.. i'm not that strong, but I did start weights at home, benching around 25kg and curling around 25kg, because thats the max my weights would go, as i dont have that many..

But didn't get results as it was too light, and was never aching the next day.. So will have to see at the gym how strong i am haha.

My weights are only good for shoulders really, as I cant do much weight with my shoulders.

[black gerbil1]

Google "rippletoes" its a strength program used for beginners. It helps improve muscle mass and overall strength.

[Jay]

stronglifts.com will sort you out and provide lots of information/tips for you.

[Rob T]

Yeah, benching 25kg isn't really going to get you anywhere. Push-ups/dips would be better.

As you're used to such light weights, it's worth noting that when you go to a gym, the olympic bars weigh 20kg on their own.

[pauljono1120]

haha, i'm planning on starting on around 30-35kg see how that goes, then work upto 40kg ect.

[MikeyL]

Paul, this must be at least the third thread you ahve started on this topic with many fantastic programmes being suggested in the other threads.

Robs programme again looks good. Its time to pick one and do it lol

[pauljono1120]

If you google scooby workshop, then go to advanced workouts, i was planning on using that one, does it look decent?

I know this goes off subject slightly, but what nutrition stuff helps heal faster? as I dont want to be aching for days after each session lol.

[black gerbil1]

Chest/triceps:

Flat Bench Press
Incline Dumbell Press
Pec/dec or Cable cross overs
Dips

Close grip bench press
Tricep extensions
triceps dips (till failure)
3sets of 10-12.


Back/Biceps:

Weighted pull ups
Deadlift
T-bar row
Shurgs

Preacher curl
hammer curls

3sets of 10-12

Legs/Shoulders

Barbell Squat
Leg Press
Good Mornings
calve raises

Overhead Dumbbell press
Military press
side lateral raises.

3sets of 10-12.


This is a watered down version of what I do, once you get bigger you can add a few more movements to increase volume once you think your ready

I know this goes off subject slightly, but what nutrition stuff helps heal faster? as I dont want to be aching for days after each session lol.

first actually go and join a gym and go for a few weeks, and stick to your diet before jumping off on the supp bandwagon.