New workout,any help welcome.

C

cian

0
Does the following seem ok as a workout to build mass? I've only just started splitting my exercises, before I did the same 3 exercises 3 times a week.

Wednesday:
3*8 squats
3*8 deadlifts
3*8 bent over rows

Friday:
3*8 bench press
3*8 bent over rows
3*8 curls

SUnday:
3*8 shrugs
3*8 military presses
3*8 bench press
 
you're not doing full body. what i meant by changing exersices around, was change exersices that work the same muscles

instead of back squats do front squats one day, both work the legs. catch my drift?
 
try googling exercise names ;) just google "front squat exercise" it should show up :p

But do you catch my drift? be sure to work your entire body each workout, but with different exercises, and you could use different set/reps too.
 
I think he's suggesting that you spread out full body exercises. Friday and Sunday, it's all upper body, while you have both squats and deads on Wednesday. Try to throw in something like back squat wednesday, deadlift friday and front squat sunday (or some lunge or deadlift variations). The point being that the full body portion of your routine all falls on Wednesday. Does that make sense?
 
no, thats not what im suggesting. im suggesting 3 days a week full body workouts, work the entire body all workouts, bot not with the same exersices. Take this example:

M:
squats
bench press
bent over rows

W:
Deadlift
Military press
Chinups

F:
Front Squats
Cable rows
dumbbell bench press


see, you work the entire body, but you never do the same exersice twice in a week!
 
The only equipment I have is a barbell and a pine bench.
This means the exericses I can do are as follows:
bench press
deadlift
squat
military press
curl
bent over row
shrug
Theres doubtless others but those are the ones I know.
I'm unable to do front squats as I'm unable to hold it in place and cross my arms,chinups I have no bar,no dumbells and have no idea what a cable row is.

Is there a routine you could help me with which uses only a barbell?Money's pretty tight at the moment so I don't think I can buy any more equipment for a while.
 
front squat, you can do those. how do you get the weight up on your back for a squat? you can do romanian deadlifts. Yates row. reverse grip rows.
the only thing you cant do that i suggested was cable row and db press. so do bendt over with a reverse grip instead. and for the bench press, you could use a different width on your grip ;)
 
With the back squat I just hoist it up. With the front when I try to do the same thing I'm unable to do the same as it'd fall.





Wednesday:
12/8/10 squats
12/8/10 deadlifts
12/8/10 bent over rows

Friday:
12/8/10 bench press(normal)
12/8/10 bent over rows
12/8/10 curls

SUnday:
12/8/10 shrugs
12/8/10 military presses
12/8/10 bench press(narrow grip)


How does that seem? I'd juggle the order of reps week to week(10/8.12 one week and 8/12/10 another) I dont seem to be using the same exericse twice.
 
total body. ask yourself this, are you working your entire body each session?

Do you have a bench? do bulgarian squats one day instead of front squats then. google it.
 
So working different groups is a bad thing.Damn.OK,could you please write me a routine using only a barbell and bench?Thanks mate,I apprecaite the help.
 
M:
3x10
Back squats
bench press
bent over rows

W:
5x5
Deadlift
Military press
Chinups

F:
4x6
Front Squats
Reverse grip bendt over row
Bench press (use different width grip than monday)

Im a bit unsure about your goals. Strenght, size, both? Those sets and reps will give you both size and strenght, not alot of really low rep strenght training though, if you want that, its no problem.
 
Last edited:
cian said:
THat seems great but I can't do chinups.No bar.:eek:
Click to expand...

improvise. you got a stairs somewhere? got a squat rack? if so, put the barbell on the highest pin and use it. If you cant do the prescribed reps and sets let me know how much you can do and we'll tweak it from there
 
No I don't have a squat rack.I'm worried about front squats as it seems so easy to drop it when changing over my arms.

I've a question and rather than start an entire new thread I'll try asking here.I play bass but tire pretty quickly as my wrist hurts like hell, I'm trying to get more wrist strength to help this.I have a 5kg dumbell and a friend reccomended I place my arm across my knee and curl it only using the wrist.Is this good advice?He's big into fitness but most of his mass comes from rock climbing so I have no idea if his weightlifting knowledge is good.
 
just play the bass, it will give you endurance. Wrist curls probobly wont help much as its a different movement than the fingering with your bass. I play guitar, and used to have the same problem with both my picking hand and my gripping hand while doing barres, just practice and you will get stronger.

How do you get the bar on your back for a back squat without a squat rack? you really should get one..
 
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