Need Help... Routine

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Amnesia180

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Hi there..

I've just joined the forum and left a "hello" post in the New Members Section.
Anyway, The reason I'm here is because I'm looking for guidance on bulking up a little.

Anyway, I weigh about 145lbs (just over 10 stone), 28" waist (but I wear 30") and I'm 5ft 10.

I've recently started going into the "back room" for for weight training. I want to bulk up, and basically have perfect abs, arms, chest and back - but I know that aint ever going to happen without some serious training.

I've been looking through photos and basically i'm looking to end up (nice and lean).
I know that photo is a wish photo, but it gives me a long term goal, I will be able to measure my growth, where needs training, where needs builking, and what needs toning etc.

At the moment, my diet is a fairly healthy regular diet... but I know that's going to need to change to put on muslce where I want it the most etc.

So, what would be a good way to start this out? I could post photos of my body at it's current stage if that would help at all?

Thank you so much in advance.
 
Amnesia180 said:
So, what would be a good way to start this out?
Click to expand...

by eating big and lifting big. Make sure the backbone on your programme is based on the big 3 (deadlift, bench and squat) initally as this will help give you a good starting, just make sure you are using mostly free weights and limit machine use. Then make sure your diet hass plently of protein in it.
 
Okay... So here is my routine. (Sorry, I don't know the exercise name for a lot of them).

Monday - Light Cardio & Legs:
20 minutes treadmill (shuttle runs).
Arc Trainer.
Bench Press.
Dips

Tuesday - Triceps & Biceps:
Biceps
Bicep Curls w/Dumbbels
Preacher Curls w/Barbell
Standing Bar Curls
Triceps
Skull Crushers
Overhead Cable Extensions on Pulldown machine
Pushdowns on Universal Machine with ropes.


Wednesday - Chest & Abs:
Chest:
Flat Dumbbell Press
Flat Dumbbell Flyes
Incline Dumbbell Flyes
Decline Barbell Press Cable Crossovers
Abs
Sit Ups on Slant Board
Crunches

Thursday - Shoulders & Back:
(haven't actually done a full routine yet... Will have by tomorrow)


Friday:
Rest

Saturday:
Rest

Sunday:
Light Cardio
20 mins Treadmill (shuttle runs)
Rower or Arc Trainer
 
I'm no weight training guru, but my first and only piece of advice would to be scrap the selective muscle group days and go full body. You're not going to see significant gains like that, and you're going to feel a lot more sore for a lot more work.
 
You want to look into full-body workouts, like Rakoczy said. You will be working ALL of your muscles 3 days a week - perfect for gaining muscle mass. A good book to look into would be Scrawny to Brawny, an excellent guide to bulking up.
 
Okay guys,
Thanks for the comments.

I'm still not familiar with all the terms. So when you say bulking, you mean putting on muscle? not just getting bigger right...

The thing is, to do those routines, i'm there for about an hour and a half... If I were to do a full workout... are you saying i'll be there like 5 hours?
 
Amnesia180 said:
Okay guys,
Thanks for the comments.

I'm still not familiar with all the terms. So when you say bulking, you mean putting on muscle? not just getting bigger right...

The thing is, to do those routines, i'm there for about an hour and a half... If I were to do a full workout... are you saying i'll be there like 5 hours?
Click to expand...

Full body workout is about the same time as a normal workout, an hour or so.
 
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