Help me with my workout schedule?
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impojr
Posts: 52
Well, recently I asked about help with bulking, and I received great help. I went and researched some exercises and mixed them into things I already do to try and create a weekly regimen for gaining muscle.
Just so everyone knows, I'm currently 60kgs (132lbs) with supposedly 10.8% body fat and 49.9 muscle mass (I can get a picture if you need one). I want to gain probably around 10-20lbs of muscle for now. I want to make it clear I don't want to get too bulky, just enough to have muscles. I dunno, celebrity wise probably google pictures of Chord Overstreet or Taylor Lautner and that's my goal body. I plan to do strength exercises 3 days a week, Monday, Wednesday, and Friday. I really love jogging but for now I'm going to reduce that to 0-2 times a week, but even then it will be HIIT training for a maximum of 30 minutes. I'm also doing insanity, and want to finish that, so I do that in the morning 6 days a week.
I'm going to shut up and give my plan, for now. If it's possible, I'd like some help with different exercises, more effective exercises, different body areas to focus on, or how to balance the days, etc. I've researched this so much individually I'd like an outside opinion. One thing I couldn't really find was how to structure a workout, but I think I was googling the wrong things. Thanks.
Monday - Abs, Obliques, Chest.
Jackknife Crossovers (3 sets of 10)
Crunch (3 sets of 10)
Corkscrews (3 sets of 10)
Russian Twists (3 sets of 10)
Body weight Hyper extension (3 sets of 10)
Body weight Leg Raise Oblique (3 sets of 10/15)
Crossover Crunch (3 sets of 10)
Body weight Pushups (3-4 sets of 10)
Barbell Bench Press (3-4 sets of heavy)
Lying Dumbbell Bench Press (3 sets of heavy)
Lying Dumbbell Fly (3 sets of heavy)
Wednesday - Legs
Barbell Squat (3-5 sets of heavy)
Machine Leg Curl (3-4 sets of heavy)
Machine Leg Extension (3-4 sets of heavy)
Leg Press (3-4 sets of heavy)
Calf Raise on Leg Press (3-4 sets of heavy)
Body weight Leg Press (3-5 sets of 10)
Machine Calf Raise (3-5 sets of 10) (I don't know the name but I think it's a machine you can also do squats on)
Friday - Shoulders, Biceps, Triceps, Back
Behind Neck Barbell Shoulder Press (3-4 sets of heavy)
Dumbbell Shoulder Press (3 sets of heavy)
Machine Shoulder Press (3 sets of heavy)
Dumbbell Fly (3 sets of heavy)
Lateral Pulldown (3 sets of heavy)
Standing Barbell Bicep Curl (3-4 sets of heavy)
Preacher Barbell Bicep Curl (3 sets of heavy)
Body weight Dip (3-5 sets of 10)
Seated Dumbbell Tricep Extension (3-4 sets of heavy)
Triceps Pushdown (3 sets of heavy)
Standing Facing Away Cable Triceps Extension (3-4 sets of heavy)
I don't think I'm making the best plan, but I don't know what's wrong. I'm thinking of moving some stuff to leg day, as that's pretty short. I'd just like all round help because I'm really new to trying to gain weight, as for the better part of two years I've been a cardio and low cal junkie.
Thank you for any and all help
Just so everyone knows, I'm currently 60kgs (132lbs) with supposedly 10.8% body fat and 49.9 muscle mass (I can get a picture if you need one). I want to gain probably around 10-20lbs of muscle for now. I want to make it clear I don't want to get too bulky, just enough to have muscles. I dunno, celebrity wise probably google pictures of Chord Overstreet or Taylor Lautner and that's my goal body. I plan to do strength exercises 3 days a week, Monday, Wednesday, and Friday. I really love jogging but for now I'm going to reduce that to 0-2 times a week, but even then it will be HIIT training for a maximum of 30 minutes. I'm also doing insanity, and want to finish that, so I do that in the morning 6 days a week.
I'm going to shut up and give my plan, for now. If it's possible, I'd like some help with different exercises, more effective exercises, different body areas to focus on, or how to balance the days, etc. I've researched this so much individually I'd like an outside opinion. One thing I couldn't really find was how to structure a workout, but I think I was googling the wrong things. Thanks.
Monday - Abs, Obliques, Chest.
Jackknife Crossovers (3 sets of 10)
Crunch (3 sets of 10)
Corkscrews (3 sets of 10)
Russian Twists (3 sets of 10)
Body weight Hyper extension (3 sets of 10)
Body weight Leg Raise Oblique (3 sets of 10/15)
Crossover Crunch (3 sets of 10)
Body weight Pushups (3-4 sets of 10)
Barbell Bench Press (3-4 sets of heavy)
Lying Dumbbell Bench Press (3 sets of heavy)
Lying Dumbbell Fly (3 sets of heavy)
Wednesday - Legs
Barbell Squat (3-5 sets of heavy)
Machine Leg Curl (3-4 sets of heavy)
Machine Leg Extension (3-4 sets of heavy)
Leg Press (3-4 sets of heavy)
Calf Raise on Leg Press (3-4 sets of heavy)
Body weight Leg Press (3-5 sets of 10)
Machine Calf Raise (3-5 sets of 10) (I don't know the name but I think it's a machine you can also do squats on)
Friday - Shoulders, Biceps, Triceps, Back
Behind Neck Barbell Shoulder Press (3-4 sets of heavy)
Dumbbell Shoulder Press (3 sets of heavy)
Machine Shoulder Press (3 sets of heavy)
Dumbbell Fly (3 sets of heavy)
Lateral Pulldown (3 sets of heavy)
Standing Barbell Bicep Curl (3-4 sets of heavy)
Preacher Barbell Bicep Curl (3 sets of heavy)
Body weight Dip (3-5 sets of 10)
Seated Dumbbell Tricep Extension (3-4 sets of heavy)
Triceps Pushdown (3 sets of heavy)
Standing Facing Away Cable Triceps Extension (3-4 sets of heavy)
I don't think I'm making the best plan, but I don't know what's wrong. I'm thinking of moving some stuff to leg day, as that's pretty short. I'd just like all round help because I'm really new to trying to gain weight, as for the better part of two years I've been a cardio and low cal junkie.
Thank you for any and all help
0
Replies
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Your goals are identical to this :-
http://www.buildhealthymuscle.com/
I recommend this book http://www.buildhealthymuscle.com/books/bigger-leaner-stronger/
I am not associated with Mike I am just a happy customer who purchased the book and gained excellent results.0 -
Well, recently I asked about help with bulking, and I received great help. I went and researched some exercises and mixed them into things I already do to try and create a weekly regimen for gaining muscle.
Just so everyone knows, I'm currently 60kgs (132lbs) with supposedly 10.8% body fat and 49.9 muscle mass (I can get a picture if you need one). I want to gain probably around 10-20lbs of muscle for now. I want to make it clear I don't want to get too bulky, just enough to have muscles. I dunno, celebrity wise probably google pictures of Chord Overstreet or Taylor Lautner and that's my goal body. I plan to do strength exercises 3 days a week, Monday, Wednesday, and Friday. I really love jogging but for now I'm going to reduce that to 0-2 times a week, but even then it will be HIIT training for a maximum of 30 minutes. I'm also doing insanity, and want to finish that, so I do that in the morning 6 days a week.
I'm going to shut up and give my plan, for now. If it's possible, I'd like some help with different exercises, more effective exercises, different body areas to focus on, or how to balance the days, etc. I've researched this so much individually I'd like an outside opinion. One thing I couldn't really find was how to structure a workout, but I think I was googling the wrong things. Thanks.
Monday - Abs, Obliques, Chest.
Jackknife Crossovers (3 sets of 10)
Crunch (3 sets of 10)
Corkscrews (3 sets of 10)
Russian Twists (3 sets of 10)
Body weight Hyper extension (3 sets of 10)
Body weight Leg Raise Oblique (3 sets of 10/15)
Crossover Crunch (3 sets of 10)
Body weight Pushups (3-4 sets of 10)
Barbell Bench Press (3-4 sets of heavy)
Lying Dumbbell Bench Press (3 sets of heavy)
Lying Dumbbell Fly (3 sets of heavy)
Wednesday - Legs
Barbell Squat (3-5 sets of heavy)
Machine Leg Curl (3-4 sets of heavy)
Machine Leg Extension (3-4 sets of heavy)
Leg Press (3-4 sets of heavy)
Calf Raise on Leg Press (3-4 sets of heavy)
Body weight Leg Press (3-5 sets of 10)
Machine Calf Raise (3-5 sets of 10) (I don't know the name but I think it's a machine you can also do squats on)
Friday - Shoulders, Biceps, Triceps, Back
Behind Neck Barbell Shoulder Press (3-4 sets of heavy)
Dumbbell Shoulder Press (3 sets of heavy)
Machine Shoulder Press (3 sets of heavy)
Dumbbell Fly (3 sets of heavy)
Lateral Pulldown (3 sets of heavy)
Standing Barbell Bicep Curl (3-4 sets of heavy)
Preacher Barbell Bicep Curl (3 sets of heavy)
Body weight Dip (3-5 sets of 10)
Seated Dumbbell Tricep Extension (3-4 sets of heavy)
Triceps Pushdown (3 sets of heavy)
Standing Facing Away Cable Triceps Extension (3-4 sets of heavy)
I don't think I'm making the best plan, but I don't know what's wrong. I'm thinking of moving some stuff to leg day, as that's pretty short. I'd just like all round help because I'm really new to trying to gain weight, as for the better part of two years I've been a cardio and low cal junkie.
Thank you for any and all help
It seems you just threw all the exercises you can find into your routine, where is deadlifts by the way?
OP start off with something like All Pro's or Starting strength before attempting to build your own routine, these two will give you a great foundation and from there onwards you can start introducing isolation exercises to work on your weaker bodyparts after doing if for at least 6 - 12 months.
PM me if you want to discuss this in more detail0 -
i am by no means a fitness pro - but if you are doing strength 3x a week, then you can go full body each time - as there is rest between each session.0
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When people say 'I don't wanna get too bulky' it really ****s me off that they don't clarify. Pardon my language.
Do you mean :
or
or0 -
I'd like to hear what others have to say, but I would skip the ab work, focus on compound lifts, like deadlifts, squats, bench, and barbell rows, where you can lift some serious weight. All these lifts will work your core good enough for bulking, and you will lose definition in a bulk anyway. You may want to check out bodybuilding.com, or T-nation. They have some good articles and routines that you can follow.0
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It seems you just threw all the exercises you can find into your routine, where is deadlifts by the way?
you caught me. Right now I'm a little scared of deadlifts, and was thinking of adding them in when I'm more confident.0 -
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It seems you just threw all the exercises you can find into your routine, where is deadlifts by the way?
you caught me. Right now I'm a little scared of deadlifts, and was thinking of adding them in when I'm more confident.
Start out light, and use a lifting belt until you are comfortable with your form. Watch some videos on how to do them, and how not to do them.0 -
i am by no means a fitness pro - but if you are doing strength 3x a week, then you can go full body each time - as there is rest between each session.
That's true! I'll take that into considerationWhen people say 'I don't wanna get too bulky' it really ****s me off that they don't clarify. Pardon my language.
Do you mean :
I understand the frustration - trying to explain my goals is one of the hardest things to do. To be honest, all of those you showed were a little too bulky for my taste - I did say some people you could google to find my ideal body, but here's an image:
I've researched the above person and they do weights, so I know I'm not going on a wild goose chaseI'd like to hear what others have to say, but I would skip the ab work, focus on compound lifts, like deadlifts, squats, bench, and barbell rows, where you can lift some serious weight. All these lifts will work your core good enough for bulking, and you will lose definition in a bulk anyway. You may want to check out bodybuilding.com, or T-nation. They have some good articles and routines that you can follow.
Thanks for the websites! I'll look at them now!0 -
I have been on this routine for a while now and I'm seeing steady gains:
Monday-Pull
Dead lifts or power cleans,
Barbell row,
Pull ups,
Shrugs,
DB curl,
Abs.
Wednesday-Push
Bench,
Military’s,
Close grip bench,
Dips,
Head bangers,
Abs
Friday-Legs
Squat,
leg press,
Leg raise,
Calves,
Abs
You can start out with lighter weights to you feel comfortable and you have good form then increase. Try and increase the weight every workout and you will be doing fine0 -
good choice, though he seems to be wearing blusher... you dont need to do that!0 -
So your going for 12 - 13% body fat, slenderish look. Can't say i'm stoked about the choice. I think you could attain a far more impressive yet equally aesthetic physique but it comes down to personal preference I guess.0
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So your going for 12 - 13% body fat, slenderish look. Can't say i'm stoked about the choice. I think you could attain a far more impressive yet equally aesthetic physique but it comes down to personal preference I guess.
I have less than that amount of body fat already, I think the guy in the picture has less to be honest0 -
i am by no means a fitness pro - but if you are doing strength 3x a week, then you can go full body each time - as there is rest between each session.
I agree. T nation has a plan for a total body workout that is much better (IMO). http://www.t-nation.com/free_online_article/sports_body_training_performance/totalbody_training0 -
If you are naturally lean, making sure you get enough food in you will be as much of an issue as lifting.
Make sure you get a really good amount of protein in you and eat over your maintenance calories. You can go 10-20% over to start with, and see how your body reacts and adjust accordingly. Too much of a surplus and you will see some fat gain (probably) and too little will stall your progress.
As for a training routine, I'd stick with a fullbody routine if you are going to be lifting 3x week. I currently do this:
Squats 10 reps x 3 sets
Bench Press 8-10 reps x 3 sets
Barbell Rows 8-10 x 3
Overhead Press 8-10 x 3
Deadlifts (I do stiff legged at the moment) 6-8 x 3
Pullups to failure x 3 sets
I'd give this a go as a starting point, it's an excellent full body workout and will give you a good starting point to build some strength, As you progress you might want to split it up and add some assistance exercises but for now this should serve you well.0 -
i am by no means a fitness pro - but if you are doing strength 3x a week, then you can go full body each time - as there is rest between each session.
That's true! I'll take that into considerationWhen people say 'I don't wanna get too bulky' it really ****s me off that they don't clarify. Pardon my language.
Do you mean :
I understand the frustration - trying to explain my goals is one of the hardest things to do. To be honest, all of those you showed were a little too bulky for my taste - I did say some people you could google to find my ideal body, but here's an image:
I've researched the above person and they do weights, so I know I'm not going on a wild goose chaseI'd like to hear what others have to say, but I would skip the ab work, focus on compound lifts, like deadlifts, squats, bench, and barbell rows, where you can lift some serious weight. All these lifts will work your core good enough for bulking, and you will lose definition in a bulk anyway. You may want to check out bodybuilding.com, or T-nation. They have some good articles and routines that you can follow.
Thanks for the websites! I'll look at them now!
I had a similar build about 5 years ago. I did mine through cutting, though. He looks like he has a lean mass of around 140 lbs, if his height is similar to mine.0 -
My hypertrophy A workout:
Monday: Chest
Barbell Bench 4x10reps
Dumbbell Fly 4x12-15reps
Incline Dumbbell Bench Press 4x10reps
Decline Cable Fly 4x10reps
Dips 4x10reps
Incline Cable Fly 7x6reps
Tuesday: Back
Pullups 3x10reps
Dead lift 4x10reps
Bent Over Row 4x10reps
Reverse Grip Bent Over Row 4x10reps
One arm dumbbell row 4x10reps
Iso-seated Row 4x10reps
Wednesday: Shoulders + Traps
Dumbbell Shoulder Press 4x10reps
Seated Side Lateral 4x10reps
Barbell front raise 4x10reps
Dumbbell Rear Delt fly 4x10reps
Peck Deck Rear Delt Fly 4x10reps
Barbell Shrugs 4x10reps
Reverse Barbell Shrugs 4x10reps
Upright Row 4x10reps
Dumbbell Shrugs 4x10reps
Thursday: Biceps + Tricep + Forearms
Easy Barbell Curl 4x10reps
Preacher Curls 4x10reps
Alternating Supernating Dumbbell Curls 4x10reps
Incline Dumbbel Curls 4x10reps
Overhead Tricep extension 4x10reps
Tricep Pushdown 4x10reps
Tricep Pulldown 4x10reps
One-arm Cable tricep pulldown 4x10reps
Alternating Hammer Curls 4x15reps
Wrist Curls 4x15reps
Reverse Wrist Curls 4x15reps
Reverse Barbbell Curls 4x15reps
Friday: Quadriceps
Leg Extensions 4x12reps
Front Squats 4x10reps
Vertical Leg Press 4x10reps
Hack Squats 4x10reps
Saturday: Hamstrings + Calves
Barbell Lunges (hamstring variation) 4x10reps
Stiff-leg Dead lift 4x10reps
Leg Curls 4x10reps
Reverse Leg Extensions 4x10reps
Barbell Calf Raise 4x20reps
Donkey Calf Raise 4x20reps
Leg Press Calf Raise 4x20reps
Machine Calf Raise 4x20reps
This is my 6 day hypertrophy A split. PM me if you'd like some more ideas on my hypertrophy B, Strength A + B workouts.0 -
"I'm also doing insanity, and want to finish that, so I do that in the morning 6 days a week."
STOP WASTING YOUR ENERGY. HIIT AND Insanity? Are you not listening?
Jackknife Crossovers (3 sets of 10) - No
Crunch (3 sets of 10) - No
Corkscrews (3 sets of 10) - No
Russian Twists (3 sets of 10) - No
Body weight Hyper extension (3 sets of 10) - No. Do deads.
Body weight Leg Raise Oblique (3 sets of 10/15) - Do hanging leg raises.
Crossover Crunch (3 sets of 10) - No.
Body weight Pushups (3-4 sets of 10) - ok
Barbell Bench Press (3-4 sets of heavy) - good
Lying Dumbbell Bench Press (3 sets of heavy) - as well as barbell?
Lying Dumbbell Fly (3 sets of heavy) - yes
Barbell Squat (3-5 sets of heavy) - good
Machine Leg Curl (3-4 sets of heavy) - nah
Machine Leg Extension (3-4 sets of heavy) - if you must
Leg Press (3-4 sets of heavy) - after squatting?
Calf Raise on Leg Press (3-4 sets of heavy) - yes or just hold dbs and do calf raises?
Body weight Leg Press (3-5 sets of 10) - squat heavier?
Machine Calf Raise (3-5 sets of 10) (I don't know the name but I think it's a machine you can also do squats on) - suppose so
Friday - Shoulders, Biceps, Triceps, Back
Behind Neck Barbell Shoulder Press (3-4 sets of heavy) - no
Dumbbell Shoulder Press (3 sets of heavy) - yes
Machine Shoulder Press (3 sets of heavy) - no
Dumbbell Fly (3 sets of heavy) - lateral raises? yes
Lateral Pulldown (3 sets of heavy) - do pull ups
Standing Barbell Bicep Curl (3-4 sets of heavy) - no
Preacher Barbell Bicep Curl (3 sets of heavy) - no
Body weight Dip (3-5 sets of 10) - yes
Seated Dumbbell Tricep Extension (3-4 sets of heavy) - no. hitting tris when you bench
Triceps Pushdown (3 sets of heavy) - no. dips should cover this.
Standing Facing Away Cable Triceps Extension (3-4 sets of heavy) - no.0 -
I'm going to be honest that routine and some of the ones suggested so far are terrible for a beginner. You have an entire day for abs and chest yet are trying to cram in back, shoulders and arms into 1 session.
Frequency is far more important than volume when you begin training.
Look at a full body 3 times per week or an upper lower split, I prefer upper/lower (training 4 times per week so that is hitting each muscle twice per week)
The basis or your training should be
squat or squat variation.
deadlift
bench
Rows
overhead press
chin ups / pull ups
dips0 -
I'm going to be honest that routine and some of the ones suggested so far are terrible for a beginner. You have an entire day for abs and chest yet are trying to cram in back, shoulders and arms into 1 session.
Frequency is far more important than volume when you begin training.
Look at a full body 3 times per week or an upper lower split, I prefer upper/lower (training 4 times per week so that is hitting each muscle twice per week)
The basis or your training should be
squat or squat variation.
deadlift
bench
Rows
overhead press
chin ups / pull ups
dips
you mean mine? if so I agree, the split is too high a volume and frequency for beginners. But i've been lifting for going into my 4th year now and I wasn't suggesting he do the split, just get some ideas.0
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