total noob in need of help (questions and advice) sorry if the post is long

G

gunzihavenot

0
well I have a few questions in general and would like help with a workout routine.
i guess firstly i was looking for a routine that was 3 days doing different body parts since a lot of people seem to be doing that and it would fit well with what time i have, i also wanted a routine which i could do at home with only a barbell some dumbells and a bench.mostly wanted to add some size to my chest and arms but i dont want to neglect legs XD i found this routine on a forum somewhere and was wondering if you could either tell me if it is ok, tweak it for me to make it better or give me a whole other routine ^^; lol
so ill post that then ask a few questions

Monday - Chest and Back
Chest

Exercise Sets Reps
Chest Dips or bench dip 4 MAX
Deep Push ups (with hands on dumbbells) 4 12
Dumbbell Flys 3 10

Back

Exercise Sets Reps
Bent Over Barbell Row 4 10
One Arm Dumbbell Row 4 10
Upright Row 3 8


Wednesday - Legs (including calves)

Legs

Exercise Sets Reps
Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlifts 3 10
Standing Calf Raise (holding dumbbell) 5 12,12,10,8,8


Friday - Shoulders and Arms

Shoulders

Exercise Sets Reps
Military Press 4 8-10
Dumbbell Lateral Raise 4 12
Bent Over Reverse Fly 4 12

Arms

Exercise Sets Reps
Barbell Bicep Curl 5 10
French Press 5 10

ok now that is done, a few questions.
With doing that should i or could i do push ups? if so when and how many?
id like to work as best i can lol
how much cardio should i do ? i already walk 1 and a half hours to work and move around continuously for around 1 and a half to 2 hours at work, not sure its cardio if im not sweating and pumping my heart but m sure some walking burns calories lmao
last question is how often to work my abs?
i like the 8 min abs and "billy blanks ab bootcamp" vids i have (that can also be found on youtube) as its easier for me to keep going whilst watchign those than doing situps or crunches by myself lol

sorry for the long post
if i didnt ecxplain something very well then feel free to ask

and thank you so so so much for any help you can give me ^^
 
Welcome to the forum.

IMO you should start with a simple routine and like Blackbeard said concentrate on the main lifts.

What exactly are you looking to acheive??? Strength, size, weight or fat loss, endurance etc???
 
I agree too. That routine is way overcomplicating things for you as your starting out and won't do you anywhere near as good as a simple full body workout with the important lifts.
 
well i did do a little before but i know i went about it totally wrong so didnt acheive much lol
main reason i came here to make sure i got things right

i guess to start i need to actually have muscle so i guess size, well obviously XD not fussed about endurance or strengh in particular quite yet

could someone please link me or tell me a good simple 3 day routine then like the ones you are talking about ? remembering i have only dumbells a barbell and a bench, no gym.

how about the pushups and ab questions i posted in my first post too ?

thanks for the replies guys i tried another forum but no one replied to my post after waiting five days lol i appreciate the help

sorry for sounding so noobish but i wanna get it right so thats one point for me
and everyone starts somewhere XD
 
Dont be sorry for asking questions. No one is born knowing everything.

A basic routine for a beginner would be 2 or 3 sets of 10 reps for one exercise per bodypart. You can do abs 3 times per week along with the rest of the routine. I recomend a circuit of 2 or 3 exercises that works the entire core.

Something like this:
squats
deadlift
bench press
chin ups or barbell rows (buy a pull up bar)
military press

Core circuit:
chinnies
supermans
plank

This plus some walking/jogging/biking etc 2 or 3 times per week for 20-45 minutes, depending on how intense it is, will get you started in the right direction.

Then there is nutrition. Which is a huge part of it.

Heres a bunch of stuff to look over:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

http://stronglifts.com/stronglifts-5x5-ebook-download/

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

RossTraining.com • Index page

RossTraining - Articles

http://www.rosstraining.com/forum/viewtopic.php?f=1&t=19144

http://www.military.com/fitness-center/military-fitness/stew-smith/archive


MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

http://www.johnberardi.com/articles/nutrition/puzzle_1.htm

http://www.johnberardi.com/articles/nutrition/puzzle_2.htm

http://calorieneedscalculator.com/

FitDay - Free Weight Loss and Diet Journal
 
Last edited:
Thanks for the help

how often for the excersizes you posted? do i do that 3 times a week liek i said or shoudld i do that more/less?

aseems liek such little to me XD

i have already read a lot on nutrition
thanks for the links ill check them when i have time ^^
 
Yes 3 times per week. Mon, wed and fri for example.

I know it doesnt seem like much, but you can add to it as your work capacity gets better. Dont forget to include a warm up and warm up sets for each exercise as well as a cool down at the end. And dont overdo it at first. Ease yourself into it and take the time to learn proper form. Use google and youtube to help.

If you want you can add a finisher to the end of 1 or 2 sessions. For example burpees at the end of your workout could help to better your conditioning.
 
Ok thanks a lot

just 2 more questions
so you wouldnt advise pushupsany day of the weekw ith doing these?
and would it be too much to add dumbell or barbell curls to the end of this?
i just hear so much about overtraining but its one of the few excersizes i seemed to enjoy when i tried before (when i had no idea what i was doing) XDohh and also, is it better to do the same routine for all three days or to have a slightly different routine keeping basics so each day is different? or doesnt it matter?

but really thanks for all the help
im glad im finally motivated enough to do this and hopefully keep to it
so i appreciate it
so when i finish checking those links the workout starts tommorow yay XD
 
Last edited:
wesrman said:
You can add a couple sets of push ups at the end if you want and add curls once or twice per week if you want.
Click to expand...

Whats your view on push ups vs bench? Just a curiosity question.

I used to be pro-bench but now i do only push ups(weighted) and my shoulders feel better and i feel like my chest is being taxed just as much
 
Well I've had a similar experience but since I've been getting my scapula positioned right they're sorting out. Press ups also have a benefit as they work the muscles that protract the scapula as opposed to bench press and most pretty much all other normal upper body excercises only work the muscles that retract the scapula. Pressups give good balance and should not be ignored.
 
Excder said:
Whats your view on push ups vs bench? Just a curiosity question.

I used to be pro-bench but now i do only push ups(weighted) and my shoulders feel better and i feel like my chest is being taxed just as much
Click to expand...
Depends on the goal, but i do both.

Benching is better for gaining raw strength and size cuz you can go heavy. Push ups are great for gaining strength endurance and work the core to some extent.

Do you have a weighted vest and if so is it adjustable and how high/low can it go???
 
sorry to but in lol
but the deadlifts and squats id o have a noobish question
even though i have already done my workout for today lol

deadlifts, sets or till fail?

same with squats and also are they just squats or should i be holding a barbell? lol

thanks again
 
Being newish I would not push to failure yet especially not squats without a spotter/bar catchers. You would do normal squats with a barbell behind your neck but unless you've got squat stands that may pose a problem. You could try front squats, plenty of videos on the net showing how.

In conclusion, start light, get used to the movement, keep good form. Once you've got it, you will build up quickly.
 
One thing you could do if you want to do higher reps or bodyweight stuff is alternate a weights (heavy) wotrkout and a bodyweight workout (light). So you would still train on mon, wed and fri but you would alternate between the two workouts. This would help you increase your muscular endurance as well. Its up to you really.
 
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