Guys, please comment on my program

[melkilozano]

Hi guys, I'm 25, a beginner and I just found a local gym. But last monday I tried out at my friend's gym and got the weights indicated below. Been reseaching some programs in the site and figured out that I should do the exercises below. Not sure about the weights tho... should they have a certain proportion or formula? Also, my left side is smaller than my right side, will this balance out?

I'm 5' 8.5" , 145 lbs, kinda small-boned but not skinny coz I do sports. And I wanna get big really really fast. I got optimum whey and I've been taking it since my 1st workout with some bananas, olive oil and other fruits. I wanna have the body of this Beowulf guy relying on your expertise sirs. Hope u can help.


Chest
Flat Bench 70
Incline Bench 30

Back
Wide Grip Lat Pulldown 55
Machine Rows 60

Shoulders
Military Press 30
Rear Deltoid Dumbell Flys?? 20

Triceps Dips
my Body weight
Kickback 20

Biceps
Barbell 30 / 40
Concentration Curls 20 each

Shrugs
Dumbell 40

Wrist
Dumbell 15 each

Reverse Wrist none yet

Lower Body (haven't done this yet, I don't like deadlifts coz I got an appendectomy, my guts might spill out so no abs):

Leg Press

Hamstring Curls

Quads

Calf Raise

Side Bends

[bcd1983]

Originally Posted by melkilozano

Hi guys, I'm 25, a beginner and I just found a local gym. But last monday I tried out at my friend's gym and got the weights indicated below. Been reseaching some programs in the site and figured out that I should do the exercises below. Not sure about the weights tho... should they have a certain proportion or formula? Also, my left side is smaller than my right side, will this balance out?

I'm 5' 8.5" , 145 lbs, kinda small-boned but not skinny coz I do sports. And I wanna get big really really fast. I got optimum whey and I've been taking it since my 1st workout with some bananas, olive oil and other fruits. I wanna have the body of this Beowulf guy relying on your expertise sirs. Hope u can help.


Chest
Flat Bench 70
Incline Bench 30

Back
Wide Grip Lat Pulldown 55
Machine Rows 60

Shoulders
Military Press 30
Rear Deltoid Dumbell Flys?? 20

Triceps Dips
my Body weight
Kickback 20

Biceps
Barbell 30 / 40
Concentration Curls 20 each

Shrugs
Dumbell 40

Wrist
Dumbell 15 each

Reverse Wrist none yet

Lower Body (haven't done this yet, I don't like deadlifts coz I got an appendectomy, my guts might spill out so no abs):

Leg Press

Hamstring Curls

Quads

Calf Raise

Side Bends

throw all that out and do the rippetoes PLZ. itll be doing you a favor with results. and focus less on poundages and more on reps and sets. look into how to calculate a 1RM and go from there.

search "how to calculate a 1RM" then go do rippetoes. beowulfs a cartoon.

[FIVExFIVE]

Don't worry about poundage... not going to be impressing anyone for a while, and truth be told, no one really gives a **** once you're throwing the heavy stuff around. Like someone already said, focus on form and reps. Definitely go with something simpler that's based on the basic compound lifts, like rippetoes.

[marty6001]

Originally Posted by FIVExFIVE

Don't worry about poundage... not going to be impressing anyone for a while, and truth be told, no one really gives a **** once you're throwing the heavy stuff around. Like someone already said, focus on form and reps. Definitely go with something simpler that's based on the basic compound lifts, like rippetoes.

Thats great. The worst is working out and seeing 12 pairs of eyes looking at how much you can lift. I just smirk and go back to my low weight and correct form. Back in the day they were meatheads to us, any new terms now?

As to the poster, just concentrate on doing it correct. The weight and the muscle comes with time. Hang in there, and I have to agree, Rippletoes seems to be the best way to go.

[melkilozano]

CHecked it out and some videos too. Powerclean looks challenging... I'll give it a shot.

So this will give me mass?

[thedisneydad]

Originally Posted by melkilozano

CHecked it out and some videos too. Powerclean looks challenging... I'll give it a shot.

So this will give me mass?

all the compound movements will give you mass if you're hitting it hard enough and eating right.

the power clean FTW!!!