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lelle wants to create a new workout plan *updated*


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i plan to make myself a new workout plan, would be great if you could assist me with that! up to now, i trained every two days so i had enough time to rest in between. but i wasn't sure which exercises i should do, so i just started doing the famous ones like squats, deadlifts, bench presses, curls etc.

 

at the moment i focus on bulking up heavily, perhaps i have to consider that on doing that plan.

 

thats my equipment so far

http://www.erlebnisladen.de/topshop/Sportbilder/hammer_spartakus.jpg

i also got a bar for pull-ups and some barbells.

 

i know that the training should be split up on various days to train the different bodyparts (arms, legs, shoulders, chest etc) but i don't know which exercises i should do. ok, now comes your knowledge into play.

what would you suggest me to do, how many sets and repetitions?

 

thats all for now,

 

greetings!

Edited by lelle
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okay, now that i have read through the links i've made the plan for training day one :

 

day 1 (chest+bizeps)

dumbbell bench press

incline barbell bench press

barbell curl

alternate hammer curl

concentration curls

barbell flyes (thanks to bobbycore!)

 

before i start lifting, i do pushups, crunches to get warm.

 

generally i do 2 warm-up sets with light weight and about 12-20 reps, then 3 sets with the weight increasing each time and lower reps (8-12)

thank you very much for your advice robert!

 

it's almost the same as the beginners plan on veganbodybuilding, but i had to

leave out the exercises for which i would need special equipment (cable stuff etc)

 

thanks a lot

Edited by lelle
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It is good to work the bottom of your chest with a decline excercise, however I personally perfer the decline bench to the flys. I perfer the incline fly to the decline and like flat and incline flies equally.

 

I do not know if that made sence.

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day 2 (back and abs)

 

barbell shrug / barbell shrug behind the back

standing dumbbell upright row

bent over barbell row

middle back shrug

one-arm dumbbell row

stiff leg barbell good morning

deadlifts

 

alternate heel touchers

barbell side bend

bent knee hip raise

cross-body crunch

crunches

flat bench leg pull-in

jackknife situp

situps

 

 

 

okay, these are all exercises which look good to me, but that are way too much! which should i skip? or should i change the plan every week to do a larger amount of various stuff?

 

 

does anyone know some exercises to train the latissimus dorsi? i don't have any machines or cable stuff to do the exercises listed on the exercise directory.

 

thats all for now, keep it up!

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day 2 (back and abs)

 

barbell shrug / barbell shrug behind the back

standing dumbbell upright row

bent over barbell row

middle back shrug

one-arm dumbbell row

stiff leg barbell good morning

deadlifts

 

alternate heel touchers

barbell side bend

bent knee hip raise

cross-body crunch

crunches

flat bench leg pull-in

jackknife situp

situps

 

 

 

okay, these are all exercises which look good to me, but that are way too much! which should i skip? or should i change the plan every week to do a larger amount of various stuff?

 

 

does anyone know some exercises to train the latissimus dorsi? i don't have any machines or cable stuff to do the exercises listed on the exercise directory.

 

thats all for now, keep it up!

 

You can get rid of the deadlifts because they should be working your hamstrings not your back. I think doing a lot of abs is good though, it just takes a while.

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day 3 (shoulders and trizeps)

 

arnold dumbbell press

Bent Over Dumbbell Rear Delt Raise With Head On Bench

cuban press

external rotation

seated dumbbell press

front raises

 

close grip bench press

incline barbell trizeps extension

Lying Close-Grip Barbell Triceps Extension Behind Head

Lying Triceps Press

Pushups - Close Tricep Position

Tate Press

 

again, many, many exercises. so i will leave out some and switch to them every 8-10 weeks

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