Please recommend a routine for my goals

A

avakh

0
Hi,

I am a male, 19 years old, weighing 150 pounds and standing 5'11" tall. I run daily.

I have only just begun to weight train. Unfortunately, I only have access to a somewhat limited gym, where there isn't even a dip station.

Even though I'm not heavy, I can only do one perfect pull-up and 40-45 push-ups.

I want to look good just as anybody does, and I do want to be stronger. But my main goal at the moment, I would say, is quickly reaching a point where I can do as many endurance exercises including push-ups, pull-ups, and rope scales as possible. It needs to happen fast.

Can you spare me a lot of google-searching and guess work and suggest an upper-body routine please? I have already ascertained what I'll be doing with abdominal and leg muscles.

Because I don't yet have the proper habits, and because my schedule involves a lot of hopping around, I can't really focus on a complicated routine.

thanks a lot.
 
the reason i'm not just doing push ups and pull-ups, in case that actually is the fastest way to get this done, is because i do want to be lifting weights. i do want to get stronger and more attractive, but i also want the mentioned goal to be achieved.

many thanks.
 
alright well, some times u have to do "google searches" and "guess work", ya tend to remember stuff when it takes an hour to finally find the answer.

the only people i have been around that have your same general goal is my schools Cross Country team. There work out isnt that much different from say a weight lifters work out they just do 1. a lot of body weight stuff and 2. light weight and high reps

So, tell us what ur currently doing and let us help make it better and tweak it in that^^^ manner
 
alright, thanks a lot.

I have been searching on google and doing guess work, but the problem is that there isn't a page called "the perfect workout for avakh" :)

often you just see stuff about how often you should workout a particular muscle, etc. There are routines provided but I'm not sure which one is perfect for me, or even the generic person who matches the limited profile of myself that i provided. I wasn't hoping for somebody to spell out a workout for me, a link would be just as good.

Anyway, I only started this past week. Reading a little about which workouts affect which muscles and such, I came up with this, though I wouldn't be surprised if i'd gotten it all 180 degrees wrong (this is just the upper body portion):

Monday:

lateral raise
bench press
close grip bench press
incline bench press

Tuesday:

preacher curl
barbell curl
lateral pull-down

Wednesday:

Rest

Thursday:

overhead press
behind the neck overhead press
triceps press-down
lying down triceps extension (same cable as press-down)

Friday (same as Tuesday):

preacher curl
barbell curl
lateral pull-down

Saturday and Sunday rest


I'm still trying to figure out how many sets and repetitions to do, and how long to rest.

Thanks very much
 
not sure where u r @ in training, assume begining. However if you are sincere and willing to work the following will help you acheive your goals as long as you will do the effort and not mind some soreness possibly.
This workout is specific for your goals and the quick time you say you have to acheive them in.
Each ex. must be done deliberate and in good form. Visualize acheiving the end results and gut through the intensity with every rep and breath.
Stretch and warm up a little before and after the workouts.
Maintain plenty of fluid intake before during and after. Consume your recommended protein intake before during and after....one supplement I will recommend to ward off some soreness is Glutamine..say 5 grams per day at bedtime.
Again this is specific for you. For the goals You say you want and the information you provided!
with resistance ex listed, choose a wt that will allow you to perform a minimum of 10 reps with effort; if the wt you chose only allows you to do say 8 reps, then lighten the wt say 5-10 lbs so you can do @ least 10. Continue the lift till you can maximally do the higher repititions I will list for that ex. or more if that is the case.
KEEP a WRITTEN record of ea ex and ea workout. You MUST STRIVE to ALLWAYS lift more wt &/or more reps with ea ex on ea workout!!
1ST week do normal pushups. as many as u can 5 sets. 20 reps every day!
do as many pull-ups as u can(u say only one), then start @ top chin by bar& slowly lower over 6 seconds to a full hanging stretch. Now repeat, do 5 sets
Finish pull-ups with reverse close grip palm facing towards u, same method just 1 set.
Do these two ex every day for 2 weeks mentioned above.

The following ex perform daily for the 1st wk, then 3 day a wk the 2nd wk.
After 2nd wk, do pull-ups and pushups 3 day a wk and the others 2 day a week.
triceps push down preferably with rope or towel if not avail, the use what is.
5 sets 10-30 reps.
DB reverse curls, but with thumbs on top end of dumbell facing you. 5 sets 10-20 reps.
Normal grip barbell curl, 5 sets 10-20 reps.
Lat pulldown, to chin in front,4 sets 10-20 reps
OK,This is treee wks worth. mail with ?'s and any new stuff...
 
well, ....if ur goal is to be able to do as may pus-ups, pull-ups, and rope scales then....just do those. IF ur trying to get bigger or loose fat or what every then we can talk but the best way to be able to do those 3 movements is to just do em a lot
 
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