Can someone please make me a routine?

S

starlost

0
Hi, just registered.

Well, I'd like to get stronger. I know NOTHING about working out. I need a whole routine to start doing. Like a Mon-Sunday workout. What to do each day, how many reps, how many sets, and all that stuff. I'm a 28 year old male whois 250 pounds, and I'm pathetically weak, I decided I wanted to change this, and I am 100 percent serious about it. I have been going to the gym running for the last month, and I've dropped a few pounds, and added huge amounts of endurance. I'd like to get my weight down to about 200-220, and get my bench to at least 250. As I said, I am pathetically weak, I can't even come close to benching my own body weight. While I was at the gym about a week ago, and while I had someone to spot me I got 180 up 3 times without a spot, but I needed help for the 4th time . That was bench pressing by the way.
I can go to the gym every day, but sometimes I can only go late at night, so I won't always have someone there to spot me. (its open 24hs/7days a week) I also have some weights at home, went out and spent 140$ at walmart and got a bench, + 200 pounds of weight, that will be my first goal. 200 pounds.
Well, I can devote 2-3hours a day for this. I'd like a whole little routine of what to do and for how long. Please give complete names of the exercises, as I will have to look them up for their meanings, and how to do them, or if you have the time to type out what they are I could just read off here, but either way is fine.

I tried to make my own little routine on my home gym bench, I've only been doing this for a week now, but I think the bench press is already getting easier. I have been doing 140 pounds for 8 reps twice. Waiting about a minute between, then I would do bar pull downs? (well its this bar connected to a cable on the gym, not sure what its called)... anyway I would have it at 100 pounds, and do it 10 times, then I would just hold onto the bar, lock my legs on the ground, and do like a full back rowing motion, then I would give myself a minute, and do the 140 for 6-8 times, or however many I knew I could get, and still be able to get the bar all the way back up. Then I wait a minute, and do 5-8 times, or however many I knew I could get back up, then I would do the bar pull downs until I couldn't get it down anymore, and then I would do the back rows again. Then when I was done with that I have two 35 pound dumbells that I would bench press with as much as I could before my arms felt fatigued.... ya I know only 35 pound weights, hehe, but after a while that 35 pounds sure feels heavy!!

I'm guessing that isn't a very good workout, so Please help me out with a nice updated one. Thankyou very much.
 
ya, that was the kind of answer I got when I asked on yahoo answers... I was looking for a whole workout plan, but thanks anyway.
 
I know you were, but its not that easy. If you research and work out a plan, we can critique it for ya. Many people have already done this, (hint read around) and now have worthy routines. Developing your own will also help raise your interest and knowledge levels. There are a few personal trainers on this forum that spread their knowledge, but noone will just give it away, otherwise they would be out of a job.

The website I linked has all the info you need to guide you through weight training. Your body has waited a number of years. a few more days to read up wont hurt. Good Luck
 
tonymcclellan said:
I know you were, but its not that easy. If you research and work out a plan, we can critique it for ya. Many people have already done this, (hint read around) and now have worthy routines. Developing your own will also help raise your interest and knowledge levels. There are a few personal trainers on this forum that spread their knowledge, but noone will just give it away, otherwise they would be out of a job.

The website I linked has all the info you need to guide you through weight training. Your body has waited a number of years. a few more days to read up wont hurt. Good Luck
Click to expand...

I have to agree; I was looking for a new real plan as I kind of just wandered the Workout area doing whatever exercise. Between the link tonymcclellan sent and googling a few programs from Chad Waterbury I learned a ton. I used an established program from Chad Waterbury, but had to substitute some exercises because of lack of equipment or time and that's where I read some of Tony's link and learned more about what helps what group of muscles and was able to add some exercises to the routine.

I learned I was hitting some muscle groups double, some not at all and some exercises I was doing weren’t targeting the areas I thought they were or at least were not optimum. Don't get me wrong I'm still trying to figure things out and need help, but at least I was able to establish a solid base idea of what I need to do.
 
I love fish!!! :) nice cod, or haddock fresh from the grill...just add a little lemon. Its great. Well, I have been reading that site on and off all day during my spare time. it doesn't really tell you what muscle groups to work together, or how often to work them (or I'm just not finding it). It does tell you the different muscle groupings, and how to work them tho, so now I know the names of the exercises, and it gives little videos of how to do them. So I guess I'll just pick a bunch of upper body ones, and put them into a list and pick a random number of times to do them, and post that as a routine, of course feel free to tweak it. I'm going to the gym right now, I'll try a few of them out, and see what feels right. I'll post my routine when I get back.
 
I would do an upper/lower split. Upper on Mon, lower on Tues, upper on Thurs, lower on Sat

Here is a really simple way to make your own program
For upper, pick 1-
*Main pressing movement (bench db or bb, military db or bb, etc):4setsX6-12 reps
*Main pulling movement (bent over bb row, chin ups/lat pulldown):same as above

*acessory pressing/flying movement (db flyes, inc db press):2X10-15
*accessory pulling movement (cable row, face pull):same as above

*a supersetted bicep/tricep movement--pick 1 movement for each and do 1X15, 1X12, 1X8

For lower, pick 1-
*Main leg/lower back movement (squats, deadlifts, front squats, etc):4X6-12
*accessory leg/lower back movement (good mornings, RDLs, front squats, back extensions, etc):2X6-12
*single leg movement (lunges, Bulgarian squats, etc):2X10-20 each leg
*2 ab movements:2 setsX8-12 reps each

Other than that, you'll have to read www.exrx.net (.com?) to plug in your own movements and spend some time with a personal trainer getting form down.

Oh and I hate fish for the most part Mreik, so I don't want fish or to learn how to fish either.;)
 
Okay, just got back from the gym. This is what I did.

First, I did 2 sets of 60 pounds for 10 reps to warm up. (bench press)

Then I did 140 pounds 2 sets .10 reps first time, 8 the second time. I
Waited about a minute between. Then, I did 180 3 times, I had someone with me today again, so I tried for 200 and got it once, but it was a pretty weak 200, just for the heck of it they had me try for 210, but after I brought it to my chest I just didn't have the strength to get it back up alone, so 200 is my absolute max it would seem.

Then to give my arms a chance to recover a little bit I did squats at 180 pounds in 2 sets of 20 reps. waited a little time between sets. next time I need a towel or something, because the bar hurt my neck a little.

Then I went back to my upper body, and did "chest press" you sit up right in a seat and do a bench press motion, but you hold your hands vertical. I did this at 140 pounds for 2 sets of 8. its also a much closer grip, 140 on this feels harder than 140 on free weight bench press.

Then, I did the seated crunch machine, I'm not fully sure I did this one correctly. Well, you have your arms holding onto 2 bars at about head level, and I was pulling down with my arms as well. I thought that it might be working the muscles on the sides of my ribcage, I did 2 sets of 20 at the 180 pounds, and then I tried it without using my arms pushing at all, and just used them to brace the machine so I could pull it down with my stomach muscles alone, and it felt much, much harder. I only managed 80 pounds like this. I did it for 2 sets of 12 like this, and its still a little sore, not a bad sore, a sore that means I really worked it well.

Then I went back to the chest, I did lever seated fly, I did 210 pounds 6 times, waited a minute set it down to 180 did 8, then did another set at 180, then set it down to 140, and did 2 more sets of 8. Then I set it to 100, and did 12. Its funny, it feels so easy the first time, but by the last one, even while only at 100 it felt really hard.

Then, I did Lever Seated Hip abduction, both inner and outer. I did the full 230 pounds for 3 sets of 20, on the outer(opening my legs). Then I did 130 on the inner (closing my legs) the inner muscles aren't anywhere near as strong. I don't know if its because I did the outer set first, or if its just the nature of my body, I only did sets of 12 for the inner.

Then, I did Lever Shoulder Press, at 100 pounds, I only managed two sets of 8, and I was feeling pretty sore at this point.

Then I did Lever Seated Row at 140 pounds for 4 sets of 6. My arms were jello at this point, so I called it a day.

My arms got sore, and my stomach got sore, but I think the muscles in my arms are to weak to let my chest get a good workout, because my chest still feels fine. Any tips on this?

Also, when I have random questions, should I open new threads? or just ask them here?

One question, How much protein do I really need? I'm 250 pounds, can my body just use some of the fat instead? I don't eat red meats, long line of heart trouble in my family, so I thought I would remove that early, I only eat fish, and chicken/eggs whites. not sure how much protein I get on an average day.. I'll go look at some labels and find out. well, I came up with a range of about 42g to 75gs on an average day most days being about 55 even. Depends if I have chicken or not I guess. most of my protein comes from pasta and milk. My brother said I should be taking in like 100-125 grams of protein a day, or about half of your body weight, as a minimum.....This number seemed really high to me, but if needed I can just make sure to eat a can of tuna fish or two every day, it seems pretty packed with protein.

Sorry if that question has been asked. I did a search for, "how much protein do I need", and "protein" and none of the questions seemed to relate.

Well thanks much. Please critique and add/ remove things I should, or should not be doing. I was thinking I would do this Tues, Thurs, Sat, and do running or elliptical on the off days.
 
Here is from the site I sent you, this should further help you out. I would reccomend about 150g of protein per day. Fish, chicken, turkey, and lean beef are great sources. Make sure you're drinking lots of water also.

Build a Routine
 
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