How does my workout plan look?

R

randomwho

0
Hello I just recently started working out, today actually. I was wondering if you guys could give me some tips as to how my workout looks. I'm 22yrs 5'7 110lbs.

M,TH
Shoulder:
Bar Military Press
Chest:
Dumbbell Flye
Dumbbell Pullover
Arms:
machine triceps extension
Overhead Bar Press
Dumbbell Hammer Curls
Preacher Bench Biceps Curl

T
Abs:
Sit-ups
Back:
cable seated low row
dead lift
Legs:
machine leg extension
machine leg press
machine leg curl

All 3x8-10.

Thanks for the advice!
 
Well i'm only 5foot 7, 124 pounds and i'm relatively new to all this but i'll give you advice based on what i've learnt and what i'm doing and i'm sure someone with more experience/knowledge will back me up.

You are 110 pounds you say.... so just focus on compound exercises.. do not bother with chest flies or those leg machines. Most people like isolation exercises for their arms so i've kept one or 2 of them in in this new workout i made that i think is better:

Workout A
Squats
Bench Press (or with dumbbells)
Shoulder Press (seated or standing)
Bent Over Rows with dumbbells or barbell (or the rowing machine... free weight better though)
Hammer Curls

Workout B
Deadlift
Bench Press (or with dumbbells)
Shoulder Press (seated or standing)
Pullups (or Lat pull down if you can't do any yet)
Triceps Extensions (rather do some dips though)

WEEK ONE
Mon: Workout A
Wed: Workout B
Fri: Workout A

WEEK TWO
Mon: Workout B
Wed: Workout A
Fri: Workout B

After week two go back to week one etc....

All exercises are 3 sets, 8-10 reps.... the last rep should be VERY hard on every set. Make sure that EVERY week (or workout preferrably) add EITHER more weight or do a couple more reps with the weight you used last time... this is very important!!

Alternatively you could use weights that only allow you to do ONLY 8 reps... and then keep using those weights for a couple of workouts until you can do 12 reps with them... then increase the weight... or something like that.

The workout should NEVER take more than one hour... the ones i've typed though should only take 45 mins approx or less.

You can do crunches or other ab work if you want just after the workout or on the off days or whenever but it's not so important at 110 pounds.

You are 110 pounds so start eating VERY BIG, this is MUCH more important than the weights at this stage... someone else will have to advise you on nutrition but if you don't eat big you won't get big.
 
johnnyg2008 said:
Well i'm only 5foot 7, 124 pounds and i'm relatively new to all this but i'll give you advice based on what i've learnt and what i'm doing and i'm sure someone with more experience/knowledge will back me up.

You are 110 pounds you say.... so just focus on compound exercises.. do not bother with chest flies or those leg machines. Most people like isolation exercises for their arms so i've kept one or 2 of them in in this new workout i made that i think is better:

Workout A
Squats
Bench Press (or with dumbbells)
Shoulder Press (seated or standing)
Bent Over Rows with dumbbells or barbell (or the rowing machine... free weight better though)
Hammer Curls

Workout B
Deadlift
Bench Press (or with dumbbells)
Shoulder Press (seated or standing)
Pullups (or Lat pull down if you can't do any yet)
Triceps Extensions (rather do some dips though)

WEEK ONE
Mon: Workout A
Wed: Workout B
Fri: Workout A

WEEK TWO
Mon: Workout B
Wed: Workout A
Fri: Workout B

After week two go back to week one etc....

All exercises are 3 sets, 8-10 reps.... the last rep should be VERY hard on every set. Make sure that EVERY week (or workout preferrably) add EITHER more weight or do a couple more reps with the weight you used last time... this is very important!!

Alternatively you could use weights that only allow you to do ONLY 8 reps... and then keep using those weights for a couple of workouts until you can do 12 reps with them... then increase the weight... or something like that.

The workout should NEVER take more than one hour... the ones i've typed though should only take 45 mins approx or less.

You can do crunches or other ab work if you want just after the workout or on the off days or whenever but it's not so important at 110 pounds.

You are 110 pounds so start eating VERY BIG, this is MUCH more important than the weights at this stage... someone else will have to advise you on nutrition but if you don't eat big you won't get big.
Click to expand...

Good advice.
 
Thanks!! One more question though... Is it better to use free weights rather than using machine's? I mean does it make a big difference?
 
johnnyg, while your routine is good, it would be great if you balanced out your upper body pushing/pulling. You've got a vert & horizontal push each workout, but only one type of pull. Just some food for thought.

Speaking of food, random calories are your friend. Eat a lot of them.
 
johnnyg2008 said:
Well i'm only 5foot 7, 124 pounds and i'm relatively new to all this but i'll give you advice based on what i've learnt and what i'm doing and i'm sure someone with more experience/knowledge will back me up.

You are 110 pounds you say.... so just focus on compound exercises.. do not bother with chest flies or those leg machines. Most people like isolation exercises for their arms so i've kept one or 2 of them in in this new workout i made that i think is better:

Workout A
Squats
Bench Press (or with dumbbells)
Shoulder Press (seated or standing)
Bent Over Rows with dumbbells or barbell (or the rowing machine... free weight better though)
Hammer Curls

Workout B
Deadlift
Bench Press (or with dumbbells)
Shoulder Press (seated or standing)
Pullups (or Lat pull down if you can't do any yet)
Triceps Extensions (rather do some dips though)

WEEK ONE
Mon: Workout A
Wed: Workout B
Fri: Workout A

WEEK TWO
Mon: Workout B
Wed: Workout A
Fri: Workout B

After week two go back to week one etc....

All exercises are 3 sets, 8-10 reps.... the last rep should be VERY hard on every set. Make sure that EVERY week (or workout preferrably) add EITHER more weight or do a couple more reps with the weight you used last time... this is very important!!

Alternatively you could use weights that only allow you to do ONLY 8 reps... and then keep using those weights for a couple of workouts until you can do 12 reps with them... then increase the weight... or something like that.

The workout should NEVER take more than one hour... the ones i've typed though should only take 45 mins approx or less.

You can do crunches or other ab work if you want just after the workout or on the off days or whenever but it's not so important at 110 pounds.

You are 110 pounds so start eating VERY BIG, this is MUCH more important than the weights at this stage... someone else will have to advise you on nutrition but if you don't eat big you won't get big.
Click to expand...

Yeah I have been eating plenty. I actually tried this workout today I thought it was great, is there maybe something else I should be adding?
 
randomwho said:
Yeah I have been eating plenty. I actually tried this workout today I thought it was great, is there maybe something else I should be adding?
Click to expand...

You started with just workout A today right?

And no you do not need to add a thing, if you do the workout properly you should be very fatigued after. The main thing is eating in a calorie surplus so u gain weight.
 
Yes i started Workout A so i will be doing:
Week 1
Tues: Workout A
Thurs: Workout B
Sat: Workout A

Week 2
Tues: Workout B
Thurs: Workout A
Sat: Workout B

Then back to Week one. i actually might start week two on a monday If i'm not too tired that is. Yes i was fatigued when i finished the workout. One more question I's there a good ab workout i could add at the end of my session? Maybe crunches or situps? What do you think? Or should i give it a few weeks to see how much weight i gain?
 
randomwho said:
Yes i started Workout A so i will be doing:
Week 1
Tues: Workout A
Thurs: Workout B
Sat: Workout A

Week 2
Tues: Workout B
Thurs: Workout A
Sat: Workout B

Then back to Week one. i actually might start week two on a monday If i'm not too tired that is. Yes i was fatigued when i finished the workout. One more question I's there a good ab workout i could add at the end of my session? Maybe crunches or situps? What do you think? Or should i give it a few weeks to see how much weight i gain?
Click to expand...

I recommend that you don't start week 2 on monday... the 2 days rest at the end of each week is good.

I personally won't do abs for myself until i gain 10-15 pounds of muslce but if you want you could just do some crunches (or weighted crunches) and/or hanging leg raises (look them up) if you want. You can do these at the end of your workout or on 2-3 of your off days.

..but it really is not neccessary at this stage... i assume at your weight you can see your abs quite clearly? i can see mine and i'm 14 pounds heavier... i wouldn't bother until you gain some weight...

Post back with your progress and weight/muscle gains...
 
Congrats on the workout. It's pretty solid, though I would take Tony's advice. I'd also reorder it a bit so that you aren't doing push, push, pull, pull but rather hz push, hz pull, vt push, vt pull...though that's just personal preference. Something like:

Workout A
Squats
Bench Press
Bent Over Rows
Shoulder Press
Lat Pulldown
Hammer Curls

Workout B
Deadlift
Bench Press
Cable Row
Push Press
Pullups
Triceps Extensions

Just my $.02
 
Ok, so i've been doing this workout for 1 week now and last week went great. Today i did the bench press at the end of my session and noticed i didint lift as much as i did last week... Should i be doing the bench press at the start of my session?? Yea i mix it up so that i do push,pull,push,pull ect. Thanks again guys!
 
Well its been two weeks since i started working out. Today after i was finished i wanted to see if i had gained some weight and i did!!! 4lbs. not much but its good, I think... Anyway i'm going to continue this for a month or so.. Then maybe change my workout a little bit. What do you guys think, about changing my workout that is. Thanks for all the help I feel so good!
 
randomwho said:
Well its been two weeks since i started working out. Today after i was finished i wanted to see if i had gained some weight and i did!!! 4lbs. not much but its good, I think... Anyway i'm going to continue this for a month or so.. Then maybe change my workout a little bit. What do you guys think, about changing my workout that is. Thanks for all the help I feel so good!
Click to expand...

4lbs in 2 weeks is excellent (more than me ha)... maybe some of it is fat who knows but at your weight it doesnt matter.

Don't say "in a month i'm going to change my workout"... rather keep working out over the next few weeks until you stop progressing. Re-evaluate and change things up when you NEED to, not in any set time intervals.

Those other guys who modified my routine on page 1 are probably correct but as long as you eat right and do basic compounds on a consistent basis and do more each workout than the previous one you will get bigger.

Keep posting your progress i'm interested because i'm similar at 5ft 7 and 124 pounds (last time i checked...was a while ago so hopefully more now!)
 
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