Guest Posted October 22, 2005 Share Posted October 22, 2005 now i'm completely new to lifting/working out etc but here is my program that i've just startedDay 1Bench - 110lbLateral pull down - 120lbSeated Row - 105lbDumb Incline press - 38lb eachTricep pull down - 88lbhammer curls - 22lb eachDumb shoulder press - 27lb each Day 2Leg Press - 265lbcalf raises - 265lbleg curls - 119lbleg raises - 119lb* all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the day day 3 is a rest day (and sometimes i have day 4 is a rest day too.)i start each session with a 1km jog to the gym, then 5 minutes sprint on a cycle machine to warm me up.day 2 i do a series of crunches, reverse crunches and swiss ball exercises for my abs. any suggestions? Link to comment Share on other sites More sharing options...
Daywalker Posted October 22, 2005 Share Posted October 22, 2005 Try it for a month and see where it gets you.Write a log. * all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the dayI'd do less sets for the arms, actually, i'd cut out the arm exercises completely. any suggestions?Aim for an improvement every workout (in reps or weights). As you workout quite often with relative high volume, don't go to muscle failure. Have fun! Link to comment Share on other sites More sharing options...
Guest Posted October 22, 2005 Share Posted October 22, 2005 yea, i was going to carry on with it for another few weeks before i try cutting down the reps to 4 sets of 7-8 reps with heavier weights why do you say cut out the arm work? any stuff in particular i shouldn't be doing? bear in mind that i've already got an issue with my forearms fatigueing before i feel i get a decent workout for the chest/shoulder stuff. Link to comment Share on other sites More sharing options...
Daywalker Posted October 22, 2005 Share Posted October 22, 2005 Hey Jza, maybe this helps: viewtopic.php?t=487 Good luck,Daywalker Link to comment Share on other sites More sharing options...
Guest Posted October 26, 2005 Share Posted October 26, 2005 cheers, that makes sense, but i think this early in the game i'll make gians fairly quickly with any semi-decent plan, so i'll stick with this one and when i start to slow down in my gains/get stagnant, i'll switch to something more like yours, to break the monotony. Link to comment Share on other sites More sharing options...
willpeavy Posted October 26, 2005 Share Posted October 26, 2005 You're pushing a lot of weight for someone just starting out. Good work, I look forward to seeing your progress Link to comment Share on other sites More sharing options...
Bigbwii Posted October 26, 2005 Share Posted October 26, 2005 Hi there! have you figured out what type of body you want yet? research what type you want then train accordingly. Link to comment Share on other sites More sharing options...
Guest Posted October 26, 2005 Share Posted October 26, 2005 update Day 1Bench - 121lbLateral pull down - 132lbSeated Row - 120lbDumb Incline press - 38lb eachTricep pull down - 88lbhammer curls - 22lb eachDumb shoulder press - 27lb each Day 2Leg Press - 308lbcalf raises - 308lbleg curls - 119lbleg raises - 119lb* all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the day day 3 is a rest day (and sometimes i have day 4 is a rest day too.)i start each session with a 1km jog to the gym, then 5 minutes sprint on a cycle machine to warm me up.day 2 i do a series of crunches, reverse crunches and swiss ball exercises for my abs. any suggestions? Link to comment Share on other sites More sharing options...
Guest Posted November 8, 2005 Share Posted November 8, 2005 can't be fucked working out the metric/imperial. add an extra 22lb onto the leg press and an extra 10lb onto everything else. Link to comment Share on other sites More sharing options...
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