HEY! I did some research and here is my plan.Please help me out with it

R

retired_getinshape

Guest
HELLO!

So I searched around and I found that the best plan for me is the one that was mentioned in my other thred

Writeup for Rippetoe's program

now Iam doing it just like it says

Three times a week
MON
WED
FRI

here is the plan

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

NOW THIS IS WHAT IAM SO LOST ON

Warm ups.How do I do these?
2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155
thats the warm up but its got me lost.

Also I DONT KNOW HOW MUCH I CAN LIFT.When i go to the gym how can I check? what should I be aimimg for? like lifting wise? or in general

and also I want to do this for my abs


I tried it and man it works.
Now the prob is IDK where and when to do it?
Should I do it every mon and fri? or what?

also I will be riding my bike to the gym.Thats like 1 mile each way so two miles.Thats a good cardio right? enough to get the heart going a bit and muscles streched?


please help me out


thanks a mill!

eric.

Btw iam hoping to start this by next week (monday!)
 
Also this seems liek a quick workout And i read MREIK saying that workouts should be fast.IN N OUT! so is this workout good overall?

I googled some stuff but Its overwhelming the ammount of info available and this seem like the easiest to read and perform.Again Iam going for bigger shoulder arms no more boobs! just a stronger overall look.Cutting is not a main issue right now because I rather look intimidating than skiny and cut.

thanks so much for all your help!
 
OK the 1 mile cycle will warm up your legs, do some stretches then for the upper body.

To warm up for sets, say squats, I'll do 20 non-weighted squats, and then do another 20 with something featherweight, like 10kgs, with a short rest between the two. One last round of stretches then into lifting proper.

If you are bulking then just do three sets of ten crunches for your abs to keep your core balanced. You are never going to see them until you cut so don't worry about them.

Most importantly, what does your diet look like?
 
thanks for the input but iam still a bit lost on warmups.

Do I have to do them for EVERY single diff exercise or just one time before I get to my lifting?


And for the abs since right now I guess iam trying to get big NOT bulking as in get freaky big just ya I think the 8min Ab workout is good.But if you dont think so.

And diet goes as this

NO TRASH.
NO COLA
WATER
WATER
..

I researched diets and stuff but the problem is the diet that people want me to do is near impposible for me.
I cant eat 4k calories especially being whole chicken this type of bread that type of ham ect.

If i live alone yes but what Iam doing right now is this

Wake up eat breakfeast at school either its toast breakfeast bar (it has ham and egg and stuff insisde) chicken paddy ect with choc milk and some biscuit.I can get a fruit in there if you want.

Lunch right now is whatever I feel liek having in the cafe.But they offer chicken ceaser and Iam thinking I should start eating that or should I stick to the chicken nugets or burrito or w.e they have.Lunch also always includes choc milk,juice,Fries or something of that sort and thats bout it.
Then I come home to a good home made meal either soup or steak or w.e my mom whiped up then as far as dinner goes iam alone.Maybe left overs or a sandwich.

So as far a diet I know I need a overhaul but its really hard especially in my house.

also what do you think about my workout plan?

And for the biking its two miles in total.So one there one in return So pre and post workout stretches I guess.And every sat I play competative paintball So iam getting good leg arm and overall workout.

thanks
 
I like all of the big movements in your workout routein but you could have SOME isolation work. Like bicept curls or something. :rolleyes: Nice job though ur def. on the right track!
 
Hey thanks Iam hoping to start this monday.The day of my birthday!

but can you please get into detail about what you mean.Iam a total noob!

thanks alot.

Also when I bike should I be biking fast or just enough to break a sweat.

And I still dont get teh warmup.

thanks a million!!!
 
Since you're just starting out, you should go with a full body workout 3 times a week (M-W-F) like this:

squats/deadlifts (quads, glutes, lower back etc.)

bent over rows (back, biceps, forearms)

chin-ups/lat pulls (back, biceps, forearms)

bench press/incline bench press/dips (chest, triceps)

military press (shoulders, triceps)

ab crunches

These are the basic compound exercises you need to build your core body strength before you start adding a bunch of isolation exercises like bicep curls, chest flys, skull crushers etc..

To find out the weight you will be using for each, just choose a weight that you can perform 8-12 reps with, no less than 8, no more than 12. For warm up, I do 2 sets of 12 reps w/50-60% of the weight I use for my regular sets. Do warmup sets only for different muscle groups like back, chest and legs.

Start your first couple of weeks w/only 1-2 sets of each exercise, gradually working your way up to 3-4 sets after that (Rome wasn't built in a day!). Spend some time working on proper form before pushing it! Don't start by burning yourself out, ease into it and you will find it much more enjoyable and, you will be much more likely to stick with it and succeed! :)
 
A full body workout means that you work out your entire body each session. You'll notice that isn't the case w/the routine you showed us. Take week 2, you'll notice that you're doing squats 3 times that week, but you're only doing bench press and dips for chest once. Week 1, you've only got shoulders and back worked 1 time, legs 3, chest 2.
 
Hey man you think you can make me my wourkout then.like copy paste and just well put in your .2 cents.

Thanks alot!
 
Sure, just do the exercises I listed above in the order I listed them (hardest first) M-W-F. You can alternate on the squats and deadlifts like M-squats, W-deads, F-squats. You can also alternate on the bench press/incline bench the same way. If you can't do chin-ups yet, start w/lat pulls on a cable machine. You can substitute bent over rows with cable rows on a machine if you like.

After you've done this for a few months you can start adding a couple of isolation exercises like arm curls, skull crushers, chest flys, calf raises etc..

Once you've advanced (6-12 months), you can start looking at split routines like upper/lower or push/pull.
 
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