My first time training at home!

B

Blackcub

0
Following the advice here I moved to weight training from just dieting. My first day I practiced all the exercises and I felt terrible the next day, sore and blah.

Next day came, I ate 5 times that day, hit the whey protein.

Yesterday came, did my FBW and struggled (nearly lost my cookies) to barely finish (couldn't get through the last set of rows, was making sure to only allow 30sec-1min breaks between sets and 2mins max between super sets). I took whey before the workout and whey after before I went to sleep.

WOW! I was worried about exercising yesterday while I was still stupidly sore (couldn't walk straight but still did my splits/squats though it hurt like a bitch) but holy crap I'm feeling BETTER than I did BEFORE my workout.

Feel strong! Enough of that though I came here to ask for a bit more advice. I want to include bench pressing and possibly something for my abs/core. Heres my setup:

10min Cardio Warmup Run
Super Set #1: DB Squats, DB Shoulder Press
Super Set #2: DB Split Squats, DB Bicep Curl
Super Set #3: DB Dead Lift, DB Rows

Can I drop the rows and add bench pressing instead, for example? Maybe exchange the split squat for sit ups? No idea, just throwing out suggestions.

Thanks!
 
Add bench presses, but keep rows too. You don't want to train one part while neglecting another.

The smallest change to your routine would be to replace the split-squats with bench presses. Also, Bench press and row are two complimentary exercises that will superset well. You could then super-set deadlifts with an ab exercise.

On a side note, did you take whey right before you lifted? Thats probably why you almost got sick. Try taking it about 1/2 hour before lifting.
 
Those workouts look too much for one session. Why not have them split over several days? I would guess you haven't got a barbell, training at home? Is your technique okay? Do you have like your own trainer?
 
So replace the split squats with the bench press and move the rows and bench press together. Should I combine the dead lift with the bicep curl then? Not sure how to organize it.

I took the whey about an hour beforehand, I'm just really out of shape.

And I was told doing the super sets together like this would help keep my heart going the entire session as if though I was going cardio so it can be used for fat-burning as well. I could definitely feel the burn equal to a good half hour on my elliptical machine.

I don't have a barbell at home no.
 
Blackcub said:
So replace the split squats with the bench press and move the rows and bench press together. Should I combine the dead lift with the bicep curl then? Not sure how to organize it.
Click to expand...

Sure. Or better yet, do you have a pull-up bar or anything that could be used as a pull-up bar?
 
I don't unfortunately. Just spent my last dimes to get the power bars, bench, and my elliptical machine fixed. So my new focus should be:

10min Cardio Warmup Run
Super Set #1: DB Squats, DB Shoulder Press
Super Set #2: DB Rows, DB Bench Press
Super Set #3: DB Dead Lift, DB Bicep Curl

Does that look alright?
 
You must log in or register to reply here.
Back
Top