help needed with a lifting routine

PetiteLittleFlower

Hey all, I need some advice as to where to start with heavy lifting. I used to so nrol4w which I enjoyed but now I just want some sort of routine I can do 4x a week as at the moment I am just doing cardio and getting a little bored. Can any1 help?

PetiteLittleFlower

Bump

dom300186

Hi couldn't read n run!

I've started a x4 week routine

Day 1

Upper body routine

5 mins warm up treadmill I do 3.5 mph incline 1

Each exercise I try and do 4 sets of 10-12 reps

Chest press machine if you don't have a spotter (upright bench press)
Or dumbell bench press

Seated row
Or bent over dumbell row

Lat pull down
Or bent over dumbell back swing

Overhead press or dumbell overhead press

Bicep curl or barbell curl

Tri extensions with dumbell

Hyper extentions with 10kg weight plate

20-30 mins on treadmill 3mph at incline of 14 or 15 without holding on!

Day 2

lower body including abs

Treadmill 5 mins warm up 3.5mph incline 1

Leg extentions

Hack squats or barbell squats

Leg curls

Leg press

Calf raises

Sit-ups

Leg raises

Cardio 20-30 mins treadmill 3 mph incline 14-15

Day 3 rest

Day 4
Copy day 1

Day 5

Copy day 2

Day 6 rest

Day 7 rest

I've done my first week and so far I'm aching all over but you know what they say.

No pain no gain!


Good luck

gypsy_spirit

Check out Wendlers 5/3/1. I started with Stronglifts and recently moved to 5/3/1. I really enjoy it. It's routine is quite different.

skinnyinnotime

Take a look at bodybuilding.com they have all sorts of programs on there.