Hey everyone, I'm new to this site and working out too. My situation is I'm 18, joined a gym a little under a month ago. I made some friends there, this guy pertty much crafted a workout scheme for me, which is working ok so far...I think. The gym isn't exactly state of the art...it's a flat with workout machines in, and all the walls knocked out
The equipment is good enough though. I used to go the gym about 2 years ago, not intensively, as a routing or whatever, but 3 or 4 days a week with no exercise program. Oh yeah, also ALL of the people that go to this gym are a different nationality and we have...let's say conversational difficulties! E.g. lats or 'wings' become 'vinks'! Yeah... My goal isn't to get massive or compete, it's just to have a more muscular body, a nicer body...So I need advice about weight, reps, frequency of training etc...
The work out I use at the moment is this:
Monday: Chest and triceps
Chest:
Flat bench press - 3 x 15 reps (30 kg (66lbs), 15 rep warm up, leading to 50kg (110 lbs) on last set, with failure unless spotted)
Pec Deck Butterflys - 3 x 15 reps (1st set 20kg (44lbs), 2nd set 25kg (55lbs), 3rd set 30kg (66lbs), with failure unless spotted)
Flat Bench Dumbbell Flyes - 3 x 15 (1st set with 7.5kg (16.5 lbs) weights, 2nd set with 10kg (22lbs) weights and 3rd set with 15kg (33lbs) weights, without failure alone)
Dumbbell Pullovers - 3 x 15 (1st set with 15kg (33lbs), 2nd set with 15kg (33lbs) and 3rd set with 20kg (44lbs), only failing on the last 1 or 2 reps of the last set)
Triceps:
Skull Crushers (aka Lying Tricep Extension) - 3 x 15 (1st and 2nd set with 2 x 5kg (11lbs) plates on each side, and 3rd set with 2 x 7.5kg (16.5lbs) plates on each side, with failure during 3rd set)
Rope Pushdowns or Standing Cable Pushdowns - 3 x 15 (1st and 2nd set with 10kg (22lbs) and 3rd with 15kg (33lbs), usually with failure)
Seated Dumbbell Extensions - 3 x 15 (1st and 2nd set with 15kg (33lbs) and 3rd with 20kg (44lbs), without failure with spotter)
Standing Two Arm Dumbbell Extensions - 3 x 15 (all sets with 5kg (11lbs) in each hand, without failure)
Tricep Dips - 3 x 15 (1st and 2nd set lifting just my bodyweight and 3rd set with 10kg (22lbs) plate on my lap, without failure)
Tuesday: Biceps and back
Back:
Wide-Grip Lat Pulldown - 3 x 15 (1st set 25kg (55lbs), 2nd set 30kg (66lbs), 3rd set 35kg (77lbs), usually failing in the 3rd set)
Wide-Grip Pulldowns Behind The Neck - 3 x 15(1st set 20kg (44lbs), 2nd set 25kg (55lbs), 3rd set 30kg (66lbs), without failure)
Underhand Cable Pulldowns Short Grip - 3 x 15 (1st set with 30kg (66lbs), 2nd set 30kg (66lbs), 3rd set 35kg (77lbs), without failure)
Elevated Cable Rows - 3 x 15 (1st and 2nd set 30kg (66lbs) and 3rd set 35kg (77lbs), usually with failure at the end of the 3rd set)
Bent Over Dumbbell Rows - 3 x 15 (1st set with 15kg (33lbs), 2nd set with 20kg (44lbs), 3rd set with 25kg (55lbs), without failure...just!)
Biceps:
Barbell Curls with EZ bar - 3 x 15 (1st set with 5kg (11lbs) plates each side, 2nd set with 7.5kg (16.5lbs) each side, 3rd set with 10kg (22lbs) each side, with failure at the end of the 3rd set)
Preacher Curls with EZ bar - 3 x 15 (1st set with 5 kg (11lbs) each side, 2nd and 3rd sets with 7.5 kg (16.5lbs) each side, without failure, but with spotter)
Seated Concentrated Curls - 3 x 15 (1st set with 5kg (11lbs), 2nd and 3rd with 7.5 kg (16.5lbs), usually with failure at the end of 3rd set)
Hammer Curls - 3 x 15 (1st set with 5 kg (11lbs), 2nd set with 7.5kg (16.5lbs), 3rd set with 10kg (22lbs), without failure)
Alternate Incline Dumbbell Curl - 3 x 15 (1st set with 5kg (11lbs) weights, 2nd and 3rd set with 7.5kg (16.5 lbs), with failure at the beginning of 3rd set, I get spotted though)
EZ Bar Barbell Curls Lying Against An Incline - 3 x 15 (1st and 2nd set 5 kg (11lbs) plates each side, 3rd set 7.5 kg (16.5lbs) each side, without failure)
Dumbbell Alternate Bicep Curl - 3 x 15 (1st set 5kg (11lbs), 2nd and 3rd 7.5kg (16.5lbs), with failure at the end of 3rd set)
Wednesday: Shoulders and traps
Shoulders:
Barbell Shoulder Press - 3 x 15 (1st and 2nd set 25kg (55lbs) combined weight, 3rd set 30kg (66lbs), without failure)
Barbell Shoulder Press (behind head) - 3 x 15 (1st and 2nd set 25kg (55lbs) combined weight, 3rd set 30kg (66lbs), without failure)
Dumbbell Shoulder Press - 3 x 15 (1st set 7.5kg (16.5lbs) weights, 2nd set 10kg's (22lbs), 3rd set 30lbs' (13kg), without failure)
Machine Shoulder (Military) Press - 3 x 15 (all sets with 10kg (22lbs) (on top of mechanism), with failure)
Power Partials - 3 x 15 (1st set with 5kg's (11lbs), 2nd set with 7.5 kg's (16.5lbs), 3rd set with 10kg's (22lbs), without failure)
Upright Barbell Row - 3 x 15 (can't remember which weights I use, I don't fail though
)
Traps:
Dumbbell Shrug - 3 x 15 (1st set with 35lbs' (16kg), 2nd set with 40lbs' (18.2kg's), 3rd set with 45lbs' (20.45kg's), without failure)
*breathe out* anyone whos still reading this is a saint haha, I appreciate any tips or advice given. I'm not taking any supplements, advice on that would be good too. I go the gym 7 days a week usually, giving each muscle 48 hours to rest (cycle of 3 days). I have noticed quite a gain since I started goin so pretty sure I'm not 'over training'
Thanks a lot in advance,
Nick
Linear Mode
