What workout program would be best for me

**hayez** · 02-18-2003, 02:52 PM

First post saying hello and i just bought a home gym,powertec workbench,i have no idea where to even start,can someone point me in the right direction on where to start?workout routine?best may to build muscle etc...i basically know nothing and would appreciate all the help anyone can give.
this is the gym i bought,if anyone is familiar with it could you maybe tell me all what exercises i could do on it also?ialso im 23, 210lbs ,5 10 if that helps out any.

http://us.st4.yimg.com/store1.yimg.c...fit_1725_10767

**Sychokid** · 02-18-2003, 02:57 PM

Originally posted by hayez
First post saying hello and i just bought a home gym,powertec workbench,i have no idea where to even start,can someone point me in the right direction on where to start?workout routine?best may to build muscle etc...i basically know nothing and would appreciate all the help anyone can give.
this is the gym i bought,if anyone is familiar with it could you maybe tell me all what exercises i could do on it also?ialso im 23, 210lbs ,5 10 if that helps out any.

http://us.st4.yimg.com/store1.yimg.c...fit_1725_10767

Wow, thats one of the same things I got. Who makes it?

Well, what are your goals (slim down, gain mass, etc.)?

Also, how many times a week can yo workout and how many times a week do you prefer? If you anser these questions, it will be a lot easier.

p.s. Do you have an instant messager?

**hayez** · 02-18-2003, 10:39 PM

basically just gain muscle,id like to lose my gut,other then that just gain muscle,and i have everyday i can work out,i have yahoo instant messanger hayezjj@yahoo.com is my yahoo email,and my msn messanger is extrememotorsperformance@hotmail.com email,you can search for either of those if you get a chance,thanks

**Sychokid** · 02-18-2003, 11:20 PM

Originally posted by hayez
basically just gain muscle,id like to lose my gut,other then that just gain muscle,and i have everyday i can work out,i have yahoo instant messanger hayezjj@yahoo.com is my yahoo email,and my msn messanger is extrememotorsperformance@hotmail.com email,you can search for either of those if you get a chance,thanks

My aol instant messager is rolypolyaa . Feel free to chat with me whenever you want.

**hayez** · 02-18-2003, 11:23 PM

i dont have aol,but if you got any tips for me or where to direct me to a workout program id appreciate it

**Sychokid** · 02-18-2003, 11:43 PM

Originally posted by hayez
i dont have aol,but if you got any tips for me or where to direct me to a workout program id appreciate it

Um, I'' e-mail it to you on the msn thing.

**Sychokid** · 02-18-2003, 11:49 PM

Anyway, I guess im posting it

. Alright, for gaining muscle mass, you must be eatign ALOT! For calories, multiply your bodyweight by 18-20 (thats how many calories you should be eatining). For protein, multiply your bodyweihgt by 1.2-1.4. Keep carbs in the 300-450 range and saturated fats in moderation.

Whey protein is a good supplement. Its great to have a serving or two after workouts and whenever you need more protein.

Also, limit the cardio work. witha lot of cardio (running), you will find it harder to gain muscle.

Here are some splits. Pick one you like and I'll help witht he exercises:

chest/tricpes
back/biceps
rest
legs
shoulders/traps
rest
rest

chest/shoulders
back/traps
rest
legs
arms
rest
rest

chest/triceps
rest
legs
rest
back/triceps
rest
rest

legs/biceps
rest
chest/shoulders
rest
back/triceps
rest
rest

chest/back
rest
legs
rest
shoulders/arms
rest
rest

chest
back
legs
shoulders/traps
arms
rest
rest

**hayez** · 02-19-2003, 09:31 AM

Originally posted by Sychokid
Anyway, I guess im posting it . Alright, for gaining muscle mass, you must be eatign ALOT! For calories, multiply your bodyweight by 18-20 (thats how many calories you should be eatining). For protein, multiply your bodyweihgt by 1.2-1.4. Keep carbs in the 300-450 range and saturated fats in moderation.

Whey protein is a good supplement. Its great to have a serving or two after workouts and whenever you need more protein.

Also, limit the cardio work. witha lot of cardio (running), you will find it harder to gain muscle.

Here are some splits. Pick one you like and I'll help witht he exercises:

chest/tricpes
back/biceps
rest
legs
shoulders/traps
rest
rest

chest/shoulders
back/traps
rest
legs
arms
rest
rest

chest/triceps
rest
legs
rest
back/triceps
rest
rest

legs/biceps
rest
chest/shoulders
rest
back/triceps
rest
rest

chest/back
rest
legs
rest
shoulders/arms
rest
rest

chest
back
legs
shoulders/traps
arms
rest
rest

first one sounds fine,but i really have no cluemso just say#1
chest/tricpes
back/biceps
rest
legs
shoulders/traps
rest
rest

**Sychokid** · 02-19-2003, 10:02 AM

Originally posted by hayez
first one sounds fine,but i really have no cluemso just say#1
chest/tricpes
back/biceps
rest
legs
shoulders/traps
rest
rest

.

Chest/triceps
flat bench press 3 sets
incline dumbell press 3 sets
dips (LEANING FOWARD) 2 sets
flyes 1 set
close-grip bench press 3 sets
skull crushers 2 sets
tricep pushdowns 1 set

back/biceps
deadlifts 3 sets
bent over barbell rows 3 sets
wide grip pullups 2 sets
seated cable rows 1 set
barbell curls 3 sets
inclinehammer curls 2 sets
preacher curls 1 set

legs
squats 4 sets
stiff legged deadlifts 3 sets
hack squats 2 sets
lunges 2 sets
weighed calf rasies 4 sets

shoulders/traps
military press 3 sets
lateralr asies 3 sets
bent over lateral rasies 3 sets
upright rows 3 sets
shrugs 3 sets

If you need anymore help, just post.

**hayez** · 02-19-2003, 10:47 AM

how many is a set????sorry about he dumbass questions but i have never even been to a gym before.lol

**Sychokid** · 02-19-2003, 10:49 AM

Originally posted by hayez
how many is a set????sorry about he dumbass questions but i have never even been to a gym before.lol

A set is when you finisnhed your repetitions and take a rest.

**hayez** · 02-19-2003, 10:50 AM

so if i do all this and eat right,how long till i start seeing improvements?

**hayez** · 02-19-2003, 10:51 AM

i mean how many repititions should i do per set?thanks

**Sychokid** · 02-19-2003, 10:53 AM

Originally posted by hayez
so if i do all this and eat right,how long till i start seeing improvements?

Assuming you are eating enough and aren't overtraining, in about a month you should see that your strenght is going up and your getting a bit bigger.

Do you know what to take after workouts?

**hayez** · 02-19-2003, 10:57 AM

ive been drinking the mega whey from gnc,is there something better i shuold take?thanks

**Sychokid** · 02-19-2003, 10:59 AM

Originally posted by hayez
i mean how many repititions should i do per set?thanks

Try around 6-10.

The mega whey from gnc is good. It just might get a little expensive. Optimum whey protein should do.

**hayez** · 02-19-2003, 11:02 AM

ok ill check that out,hey thanks for all the help i really appreciate it

**Sychokid** · 02-19-2003, 11:03 AM

Originally posted by hayez
ok ill check that out,hey thanks for all the help i really appreciate it

No problem. Feel free to pm me whenever you want as well.

**hayez** · 02-19-2003, 11:24 AM

cool

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