First timer to the gym, Help build a routine please :)

R

robburchell

0
Hey guys,

I'm gonna be joining my local gym tommorow and I really wanna do it right. Im wondering if you all could help me build a workout routine or at least give me an idea of where to start so I can build one.

Im basically looking to add a fair amount of toned muscle mass but am not entirely sure how to go about doing this. Ive read so many different work out routines and really have no idea which to use. So maybe a push in the right direction is what I need.

Heres a little about me.

Im 21 years old
In average physcial shape
6' - 191 pounds
slightly above average size build

I eat healthy for the most part and have 5-6 days a week that I can hit the gym, mostly in the morning.. 6am-ish

Any input would be much apreciated, and of course if you need to know more, please ask away
 
I'd start with a fullbody setup 3Xweekly

Pick 1 movement from the following-
1 squat movement (back or front) or a deadlift movement
1 upper body pressing (bench, military press, incline dumbbell)
1 upper body pulling (pull ups, chin ups, 1 arm db row, bent over row)
Single leg movement (walking lunges or split leg bb stationary lunge)
rotator cuff movement (google these, there are quite a few)

Week 1-2: 2 sets, 15-20 reps
Week 3-4: 2 sets, 10-15 reps
Week 5-6: 3 sets, 8-12 reps
Week 7-8: 4 sets, 6-10 reps
Take a week off

Granted this is a very basic and rough outline. It just gives you an idea of how you can easily structure a workout.

Hire a personal trainer for 1-2 sessions or so to check form on your movements.

I'd also go and get a copy of *New Rules of Lifting*. You can find it at your library or on Amazon. It has enough pre-built programs to keep you busy for awhile.
 
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1 SET EACH (8-15 reps), FOR 2-6 WEEKS, THEN 2 SETS EACH (8-12 reps) FOR 2-6 WEEKS; 2 OR 3 WORKOUTS PER WEEK; THEN 1-WEEK VACATION:*

01) GILAD ROTATOR-CUFF EXERCISE¹ (or your choice of one or two rotator-cuff exercises)
02) MILITARY-PRESS (or ARNOLD-PRESS)
03) UPRIGHT-ROW (or LATERAL-RAISE)
04) REVERSE-FLYE (or BENT-OVER LATERAL-RAISE)
05) BENCH-PRESS (or INCLINE-BENCH PRESS) <use dumbells & have them converge at the top end of each press for excellent result>
06) 1-ARM ROW (or MACHINE CHEST-SUPPORTED ROW)
07) PULL-DOWN (or PULL-UP, or LEANING-FORWARD SEATED-ROW)
08) CURL (STANDING-, or SEATED-, or INCLINE-, or PREACHER-, or ALTERNATE-)
09) TRICEPS-EXTENSION (LYING, or OVERHEAD; or TRICEPS PUSH-DOWN; or TRICEPS-KICKBACK; or DIP)
10) TOP-END SQUAT (or LEG-EXTENSION)
11) TOP-END HACKE-SQUAT (or LEG-CURL)
12) CALVE-RAISE (STANDING, or SEATED)
13) SHRUG (FRONT-, or REAR-, or SIDE-, or WIDE-PARALLEL-GRIP FRONT-)
14) TOP-END DEAD-LIFT (or light STIFF-LEGGED DEAD-LIFT, or non-weight HYPEREXTENSION)
15) CRUNCH (or TWISTING-CRUNCH, or LEG-RAISE/CRUNCH-COMBO)
16) 2-LEG PUSH-OUT (or FLUTTER-KICK, aka ALTERNATE LEG-RAISE, or STANDING/SEATED POLE-TWIST, or a SIDE-BEND variation)

NOTE: PICK ONE EXERCISE PER NUMBER & STICK WITH IT FOR 2-6 MONTHS, THEN SWITCH TO ANOTHER CHOICE (IN THE MEANTIME YOU'LL LEARN OF OTHER EXERCISES & SPLIT ROUTINES & YOU'LL BE IN A GOOD POSITION OF EXPERIENTIAL-KNOWLEDGE TO EXPERIMENT AS YOU SEE FIT -- THAT IS, YOU WON'T BE A RAW BEGINNER & YOU'LL BE ABLE TO START THINKING FOR YOURSELF, MAKING YOUR OWN SCHEDULES, & SOMETIMES YOUR OWN EXERCISES AS WELL)

IF YOU PREFER, #01 CAN BE DONE LAST, & #'s 15 & 16 CAN BE DONE 1ST; THERE ARE OTHER VARIATIONS AS WELL, BUT I BELIEVE THAT THIS ONE'S A PRETTY GOOD STARTER ROUTINE.

* AFTER VACATION, REPEAT ONE MORE CYCLE STARTING WITH 2 SETS (& STAY AT 2 SETS SINCE THERE ARE SO MANY EXERCISES), THEN TAKE ANOTHER VACATION & MAKE PLANS TO CHANGE YOUR EXERCISE SCHEDULE (PERHAPS FEWER EXERCISES PER DAY, SPLIT-SCHEDULE, MORE SPECIALIZED, MORE SETS... WHATEVER STRIKES YOUR FANCY)

¹ stand w/DBs, elbows at hips, forearms-level, rotate inboard then outboard (there are other, better ro-cuff moves, but this one's an easy start)
 
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Also check out the sticky at the top Weight Training 101.

You don't say how much time you have for your workout, but you should set aside at least 1 hour. And don't make the mistake countless people (like myself!!!) made: skip warmups and stretching. Your body will than you for this later on in life!
 
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