Only just started working out need advice

R

Royst

0
Hey all
I haven't been working out for long so I could do with some advice. I have set a basic work out plan but I'm not sure if I am doing the right exercises to best acheive my goals.

I want to bulk up more but I also want to tone up because I have a beer gut already (only 18), I'm not toned in the slightest either.

At the moment the areas I want to target the most are my lower and upper back. My pecks and abs, also my arms. I am not too interested in my lower body at the moment.

Here is a few links to pics of me below:


Below is my weekly training program

Mondays
Swiming

Tuesdays
Bench press 3 sets of 10 reps
Single arm dunbell row 3 sets of 10 reps
Dumbell over head press seated 3 sets of 10 reps
Barbell curl 21's (not sure of name but bring it up half way for 7 reps, do 7 reps from mid point to shoulder, then 7 of full barbell curl reps)
Flat bench dips 3 sets of 10 reps
sit ups 30

Thursdays
Bench press 3 sets of 10 reps
Single arm dunbell row 3 sets of 10 reps
Dumbell over head press seated 3 sets of 10 reps
Barbell curl 21's (not sure of name but bring it up half way for 7 reps, do 7 reps from mid point to shoulder, then 7 of full barbell curl reps)
Flat bench dips 3 sets of 10 reps
sit ups 30

Saturdays
Bench press 3 sets of 10 reps
Single arm dunbell row 3 sets of 10 reps
Dumbell over head press seated 3 sets of 10 reps
Barbell curl 21's (not sure of name but bring it up half way for 7 reps, do 7 reps from mid point to shoulder, then 7 of full barbell curl reps)
Flat bench dips 3 sets of 10 reps
sit ups 30

What improvements can I make to this training program to help me forfill my targets better?

Any advice would be great
P.S. I have a training at home book so if anyone suggests different exercises it shouldn't be a problem to look them up cheers!
 
Royst,
Looks like youre going all upper body! For one of your workouts you should probably do some lower body (e.g. squats, lunges, etc) and maybe your third workout day throw in some back/shoulders and deads. Something more rounded is what you should be looking at.

Also to drop some BF hit up the cardio once or twice a week, if you're not into running than some biking or stairstepper should do the trick.

GL
 
Agreed, you can start by not ignoring the lower body.
Start doing squats, pullups, deadlifts, barbell rows, military press...all the 'hard stuff' which are core compound exercises.

Plus, you can't gain muscle AND shed fat, not at any decent rate...it'll just be torture going so slowly like that and not seeing noticable results for months.
 
Hmm so what would be best lose some body fat then gain muscle or gain muscle then lose body fat?

Im a little confused I thought I could just pump some weights and turn my fat to muscle.

Oh by the way does swimming count as cardio or is running etc better?
 
You don't look overweight to me. I'd focus on a clean bulk to minimize fat gained while packing on lean mass. the more lean mass you have the more calories you burn, which in the ened makes cutting fat a little easier.

total newbies can lose fat adn gain some muscle for a short time, because 1. any exercise is more than they do now, so a calorie deficit is created and 2. because any weight they lift is more stimuli than their muscles are used to, so they go through a short lived growth spurt.

after about 4-8weeks of newbie training, the body adapts, and you become like the rest of us...stuck with either bulking, cutting, or maintaining (where you can put on a little mass, and lose a little fat in a painfully slow way). you cycle bulking and cutting til you are happy, and then simply maintain that physique.

anything that gets the heart rate up is good cardio, and a variety of activities is encouraged.
 
Thanks very much for the advice, I think ill change Thursdays to a work out for my lower body and keep tuesday and saturday as my upper body days. Now I will sort out my eating and then I should hopefully be on my way to achieving my goals!
 
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