new to working out- need work out schedule
- Thread starter pnoy20sik
- Start date
You will get different opinions around here. Some people like compound movements only (exercises that use several muscles), while others (like me) don't have a problem with exercises that isolate a single muscle. Some people don't like machines, but personally I believe they are a lot safer than free weights, therefore if you are exercising without a spotter they may be a better choice than free weights. To each his own I guess.
Some people advocate a full body workout 3 times a week, other advocate a split routine (upper body one day, lower body the next).
To answer your question, this is what I would do:
I personally prefer the split routine. On upper body I would do bench press (use either dumbells or a machine if you don't have a spotter, that way you eliminate the risk of being hopelessly trapped under a barbell), tricep kickbacks, lat pull downs and bicep curls. I would do three sets of 10 repetitions each.
On mid/lower body day I would do leg presses, leg extensions, leg curls and calf raises. Also some crunches for the abs.
Use enough weight so that you can complete ten repetitions of each exercise, the last repetition should be very challenging.
After some time, your body will get used to any workout, therefore it is always a good idea to change your routine periodically, after 6-8 weeks is what I have read.
Please note that I am no personal trainer or any other kind of health or fitness professional, feel free to take my advice with a grain of salt.
Eraser
Some people advocate a full body workout 3 times a week, other advocate a split routine (upper body one day, lower body the next).
To answer your question, this is what I would do:
I personally prefer the split routine. On upper body I would do bench press (use either dumbells or a machine if you don't have a spotter, that way you eliminate the risk of being hopelessly trapped under a barbell), tricep kickbacks, lat pull downs and bicep curls. I would do three sets of 10 repetitions each.
On mid/lower body day I would do leg presses, leg extensions, leg curls and calf raises. Also some crunches for the abs.
Use enough weight so that you can complete ten repetitions of each exercise, the last repetition should be very challenging.
After some time, your body will get used to any workout, therefore it is always a good idea to change your routine periodically, after 6-8 weeks is what I have read.
Please note that I am no personal trainer or any other kind of health or fitness professional, feel free to take my advice with a grain of salt.
Eraser
Well if you lift very little you're not going to bulk up that much, I don't mean to suggest that you overdo your capacity, but try to put effort into it. There's nothing wrong with cutting, and you shouldn't be afraid of having to do it.
Yeah, this happened to me just today, I don't know what I was thinking. I just moved up to a new weight, figuring I didn't really need a spotter for the day, and on the second to last rep of the third set I found my left arm reaching failure and the next thing was the bar lying on my chest
. Don't make this mistake...Also my routine is fairly similar to Eraser's I use a upper/lower split, on mon,wed,fri, and sunday.
Machines are horrible because they take you through the range of motion of the machine. Not your body's. Machines are the cause of more injury than free weights.
Are you actually seeing any gains with this routine? You have a horizontal push movement, a vertical pull, and two isolation single joint movements. Leg press machines can cause serious injury. You need to switch to squats.
Please choose new exercises.
To the original question: Look at the fitness.com links in my signature.
What do you mean? If you're referring to me using Erasers' exercises I don't use the same exercises I just follow the same upper/lower routine.
Sorry if I takened up your time to reply back( hectic week)
So you want to bulk up eh? Well first off i need to know your height because there are different workouts for certain body types and I need to know your height in order to give you a good workout.
Example: If you are a tall inexperianced skinny guy and I give you a big buff guy workout, your muscles will just get weaker and damaged because your body type ain't built to do the same workouts that an advance bodybuilder can handle.
Also, you should put your split routine into pushing movements(triceps, chest, shoulders, etc) into one day and pulling movements(biceps, back etc) into another day, as for leg workouts I prefer to put this on seperate day because you can't workout too much muscles on one day because you would be too fatigued from the other workouts and this bad because you won't give your body it's full potential to grow bigger!
So you want to bulk up eh? Well first off i need to know your height because there are different workouts for certain body types and I need to know your height in order to give you a good workout.
Example: If you are a tall inexperianced skinny guy and I give you a big buff guy workout, your muscles will just get weaker and damaged because your body type ain't built to do the same workouts that an advance bodybuilder can handle.
Also, you should put your split routine into pushing movements(triceps, chest, shoulders, etc) into one day and pulling movements(biceps, back etc) into another day, as for leg workouts I prefer to put this on seperate day because you can't workout too much muscles on one day because you would be too fatigued from the other workouts and this bad because you won't give your body it's full potential to grow bigger!