Need help, custom workout.

T

Tomcat0526

0
Hey there guys. ive een a member of this forum for a loooong time, lol. Ive been trying to come up with a custom workout but im not sure, maybe you guys can help me.
i have 3 sets of free weights 5lb, 15lb and 20lb
a treadmill and a door frame pullup bar.
ive been doing 30min cardio every day along with variation of crunches totalling 200.
and every other day
been doing 3x8 curls
also been doing pushup 1x12 2x8

i need some help with coming up with other excercises for other body parts

as far as nutrition goes i eat normally just making sure to get in about 120g protein through meat eggs and shakes.

it seems that i always get motivated and fail to build a routine. this will be it.
i will have muscle mass and be fit.
im about 140lb 5'6 btw abs are coming in nicely but need help in other areas. thx. also, i live in the miami area if any 1 needs a workout buddy let me know. could use the motivation :)

-thanks for the advice
 
[Quoted from R.Lewis]
monday - 5min warm up - chest, biceps
tues - warm up - core (abs, obliques, lower back)
wed - warm up - traps, shoulders, triceps (i.e. shrugs, rows, shoulder press)
thurs
fri - warm up - lats, core, biceps and triceps
sat
sun

for abs I use the workout I posted 2 posts up from this one.
chest - incline, decline, cable flye
biceps - bar bell curl, reverse ez bar curl, single cable curl
traps - bent over row, supported single arm row, front shrugs, rear shrugs
traps/shoulders, up right row, wide and close grip
shoulders - military press, seated barbell press
triceps - dipps, cable push downs or close hand bench press.
lats - weighted chins wide grip, weighted chins para grip

this is a wourkout regime that i found on the body building threads. i believe its for cutting, would this work for gaining muscle also?

also i didnt mention before im using whey/soy protein from topcare its cheap and its 25g per serving. for now that is what i will take but when i can afford it will switch to something better... any suggestions welcome
 
what i'm worried about is really the parts that i work per day. i can make my own variation of exercises per each body part
 
you should build your program around pyramid training using compound exercises an only work out around 3-4 times per week

Hope That Helped

Grant,

Your Personal Trainer
 
With your schedule I saw too much work of the triceps,biceps.
One thing you must understand is that if your working out your major muscles you are usually using minor muscles too.
And you also should know anytime you are using free weights you are strengthening your core (im not sure what kinds of exercises your doing in particular)
You are not working out on the weekends which I believe is the best time since you are not tired after work or school.
And concering your abs I personally devote a whole day to them so I have enough energy to work them properly.

*And as far as protein goes they recommend on the bottle two scoops as a serving but I personally take one scoop before workout and one scoop after. ( Anymore is pretty much a waste if ur on a budget)

Heres what I suggest.

Monday - chest; tricep; back
Tuesday - Abs
Wednesday - thighs; calves; Lower Back
Thursday - Shoulders; Biceps; Forearms;
Friday - chest; tricep; back
Saturday - Abs
Sunday - thighs; calves; lower back

If you need me too go into further detail of what to do for each muscle ask me.
 
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