Hello there everyone 
My name's Sam, I'm 5'11", 68kg (150lbs) but this year I'm trying to get to about 165lbs (just Google Georges St. Pierre, that's what I'm going for). I have some knowledge on exercise and I've been sticking to a good diet and exercise plan over the last 6 weeks (GSP's Rushfit program with extra cardio on top) but tomorrow I'll be joining a gym with a view to putting on muscle all over my body. I definitely have the work ethic and I know I'll be motivated enough to go to the gym.
This is why I'm posting here, to get some help and advice on routines to target each group of muscles (arms, chest, legs and abdominals) to put muscle on.
For each routine I figure 4 or 5 exercises to target each group would be enough. I'll be going to the gym at least 5 times a week, so each time I'll just target the next muscle group in order. For each exercise I do I plan on doing 3-4 cycles through, first doing 15 reps, then 12, then 8, then lowering the weight by 50% and going until I can't go any more. Is this a good plan?
Next, what I need the most help with, is exercises to do and at what weight to do them. I've been taught that if you can do 15 reps of an exercise, eg. 15 bench presses, you should move the weight up - the problem is I don't know how much I should add.
Would anyone be able to do up a quick routine for me to do for my chest, arms, abs and legs to build muscle please? For the chest I figure bench presses, dips, butterfly presses, chin-ups and push-ups are the way to go. When I do arms I was thinking of doing seated supination curls, seated hammer curls and seated isolation curls for biceps, and lying/standing tricep curls and kneeling upwards tricep curls for the triceps. The only exercises I know to do for legs are squats and I know sit-ups are generally the way to go for abs (on a decline and incorporating rotation).
I know I'm asking for a lot here but it would really help me out and I'd appreciate it immensely.
Cheers!
O and I'll also be doing cardio (running or cycling) at least 5 times a week.
My name's Sam, I'm 5'11", 68kg (150lbs) but this year I'm trying to get to about 165lbs (just Google Georges St. Pierre, that's what I'm going for). I have some knowledge on exercise and I've been sticking to a good diet and exercise plan over the last 6 weeks (GSP's Rushfit program with extra cardio on top) but tomorrow I'll be joining a gym with a view to putting on muscle all over my body. I definitely have the work ethic and I know I'll be motivated enough to go to the gym.
This is why I'm posting here, to get some help and advice on routines to target each group of muscles (arms, chest, legs and abdominals) to put muscle on.
For each routine I figure 4 or 5 exercises to target each group would be enough. I'll be going to the gym at least 5 times a week, so each time I'll just target the next muscle group in order. For each exercise I do I plan on doing 3-4 cycles through, first doing 15 reps, then 12, then 8, then lowering the weight by 50% and going until I can't go any more. Is this a good plan?
Next, what I need the most help with, is exercises to do and at what weight to do them. I've been taught that if you can do 15 reps of an exercise, eg. 15 bench presses, you should move the weight up - the problem is I don't know how much I should add.
Would anyone be able to do up a quick routine for me to do for my chest, arms, abs and legs to build muscle please? For the chest I figure bench presses, dips, butterfly presses, chin-ups and push-ups are the way to go. When I do arms I was thinking of doing seated supination curls, seated hammer curls and seated isolation curls for biceps, and lying/standing tricep curls and kneeling upwards tricep curls for the triceps. The only exercises I know to do for legs are squats and I know sit-ups are generally the way to go for abs (on a decline and incorporating rotation).
I know I'm asking for a lot here but it would really help me out and I'd appreciate it immensely.
Cheers!
O and I'll also be doing cardio (running or cycling) at least 5 times a week.