New to working out.

B

bartx

0
Greetings,

I'm Bart, I just got a bench 4 days ago and I was setting up a workout. I honestly can say I have never been inside a gym before.
I read in many posts on other forums that without a good diet working out is useless. Sadly, I don't know how to set one up for myself.
Currently I eat:

Breakfast : Cereal (1 bowl)
Lunch : 2 bread sandwiches (meat/cheese)
Dinner : (1 bowl)Soup or Meats(ribs/steak/chicken etc) with 1 potato and tomatoes.
Supper : 2 bread sandwiches (meat/cheese)

I still go to school so I have to wake up early. Can anyone help me set up a diet?

Work out.

Day 1. Triceps
Benching : Straight Bench / Bench at angle (hands close together goes to triceps) 3 sets 10 reps
Over head dumbell tricep extension - 3 sets per hand 10 reps
Push ups (hands on bench and feet on floor, I rise and lower) 2 sets 10 reps or until I can't do anymore

Day 2. Chest
Benching : Straight Bench / Bench at angle (arms far apart) 3 set 10 reps
Push ups : 3 sets 20 reps
---------Havent tried these yet but I will(not sure how many set/rep but I'll go with 3 per 10 as usual.----
Flat Bench Press with Dumbbells
Flat Bench Dumbell Flyes
Incline Dumbbell Press

Day 3. Biceps
Regular lift **concentration curl**(hand near knee, lifting weight from foot to chest) 3set 10rep
BAR with weights on biceps. 3set 10 rep
Hammer curls 3 set 10 reps

Day 4. Shoulders

Dumbell Lateral Raises - 3 sets of 10 reps
Dumbell Front Raises - 3 sets of 10 reps
using the bar, lift it from the back of ur head, up vertically and return - also 3 sets of 10 reps

Day 5. Legs
Running outside (3km~)
Using the weight thing on bench for legs - put a bunch of pounds and straighten legs (3sets of 10 reps)

Day 6. Day of rest - or ab workouts(although I hate them)


-----------------
Sorry that I don't know the names of most of the excersies, I tried to explain it. If something isn't clear I'll try to get more info from the web.

Well this is it, After day 6 it starts alll over. I think I cover everything that I thought of before writing this. If there are any suggestions please reply. Thank you for your time.
 
Height : 175 cm
BF : 16%
Weight 140lbs
 
I second tony's link for nutrition. especially the Lean Eating 2-part series.

for training, you're new, so you don't need a lot of fancy stuff. just the basics.
read this: http://www.t-nation.com/findArticle.do?article=04-073-training

3 fullbody trainings per week is a good place to start, even if its only for a couple months. you need to build a foundation with compound exercises, and then move forward from there.
 
uhm yea... i stopped reading your post when i saw your training consists of only triceps,... etc. Research my man, RESEARCH. You have NO back days, on top of the fact that you NO WAY IN HELL ever commit one whole day just to triceps or biceps when those are two TINy muscles of your gargantuan body!
 
One whole day? No I just want to do one part each day. I know I have no back, I have to finish it, I might do pull-ups but these workouts take about an hour of dedication. I don't want to spend a whole day working out.

Otherwise, thanks for the advice on the nutients all tho I don't understand the full body workout.
 
bartx said:
One whole day? No I just want to do one part each day. I know I have no back, I have to finish it, I might do pull-ups but these workouts take about an hour of dedication. I don't want to spend a whole day working out.

Otherwise, thanks for the advice on the nutients all tho I don't understand the full body workout.
Click to expand...

Yea you can do one part each day for sho... like a BIG part, such as your torso or thighs.

Your triceps and biceps are TINY TINY TINY muscles compared to them and you are gonna spend an HOUR training just focusing on them? Man I've heard of people working out their just arms, like shoulder, tricep, bicep, forearms, and all that, but never once have i heard someone putting focus into just BICEPS or TRICEPS for one whole day. Do you know what that is called?

O-V-E-R-T-R-A-I-N-I-N-G

It leads to loss of strength, and decrease in growth of muscle, instead of doing what it's suppose to do: The EXACT opposite!

Listen to me dude, you ask anybody here and they will tell u the same thing I just told you. I think you are a novice at training, you'd be best with PUSH/PULL or Full Body workout. Good luck
 
Azn is right on the money. What is your logical reasoning for doing an entire day of triceps? What research and experience backs up your program as being 'good' or 'effective'?

It looks like you picked up FLEX magazine and are doing some huge, roided up bodybuilder's routine.
Yet, you are a beginner, new to working out. Teh above routine will NOT BE GOOD FOR YOU! You'll tear up too much muscle in one session, and then you only work the muscle once a week.

either an upper/lower split, or fullbody workouts. THAT is what you need. Not 'chest day' 'tricep day' 'etc'
 
You must log in or register to reply here.
Back
Top