I Need To Get My Workout Together

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benbuor89

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Ok, I am new to this forum, and I came to this forum for this sole purpose. I am one of those guys that walks into the gym and bench presses, does some curls or other standard exercises and leaves, I know its wrong but i can never come up with a good workout plan. So if anyone could help me come up with a good workout plan for spring break, my goals are to gain some muscle mass and become as ripped as humanly possible in the next two months or so...i am 5'11, 185 lbs around 12-13% body fat, i max about 270 bench press, i don't squat for crap :p i want to further my workout and overall just workout smarter so my whole body benefits and gets stronger instead of looking like a retard :p thank you any help is appreciated
 
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benbuor89 said:
Ok, I am new to this forum, and I came to this forum for this sole purpose. I am one of those guys that walks into the gym and bench presses, does some curls or other standard exercises and leaves, I know its wrong but i can never come up with a good workout plan. So if anyone could help me come up with a good workout plan for spring break, my goals are to gain some muscle mass and become as ripped as humanly possible in the next two months or so...i am 5'11, 185 lbs around 12-13% body fat, i max about 270 bench press, i don't squat for crap :p i want to further my workout and overall just workout smarter so my whole body benefits and gets stronger instead of looking like a retard :p thank you any help is appreciated
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you seem just really low on general fitness knowledge so i suggest that you read all the stickies.
dont make your own routine find one premade.and i dont know how you dont have serious shoulder problems being able to bench 270 and not doing any other kinds of balancing excersises.
 
Take a look @ weight training 101, it's better to understand what you're doing. Teach a man to fish type deal.
 
lol ya i guess mreik..naw i can get 270 two or three times but i have found when i go much heavier than that i do start getting some pain in my shoulders so :x
 
yes i found a very good sticky that is helping me come up with a workout schedule, now another question, how many reps and sets is best for getting more toned and ripped, also ive added a 25 minute jog in the morning before i eat and am working on cleaning up my diet now
 
mreik said:
Getting ripped is all about your diet.. IMO your rep scheme should be around 3x10 or 4x10
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ok so 3-4 sets of ten that wut u mean? yeah im cleaning up my diet drasticially soon i will come up with a eating schedule just gotta go buy the right food since i work long hours ill have to go preschool and pack my lunch again :p
 
Alright so i checked out some sites and stickies and i'm trying to come up with a workout. my aim is to mainly get ripped but i wouldn't mind gaining some size as well if thats possible. I'm just not too sure what to make the reps on each of these, if someone could help me out.

training day 1.
stretch
box squat
flat dumbbell press
walking lunges
seated rows
triceps pull downs
crunches
face pulls

training day 2
stretch
bench press
pull ups 3 sets to failure
lunges
standing military press
dumbbell rows
crunches
scarecrow

training day 3
stretch
dead lifts
flat dumbbell press
lunges
seated rows
bicep curls
crunches
rotation movement
 
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