Training Plan - Need Advice
- 05-15-2013, 08:09 PM
I've been going to the gym for over a year now and my 1RM are as follows (in kg):
As you can see my bench isn't all that great and would love a bit of advice on how to train my chest properly as whenever I do chest my arms give out before my actual chest - of course I still feel it in my chest! Another thing is my shoulder is pretty weak, in terms of doing lateral/side raises, my right shoulder struggles to lift up 8kg! It's in the joints so I'm not entirely sure how to strengthen my shoulder up as I can't go heavy here. Also keep in mind I am only 17 and still have school and work to go to! Below is the routine I follow currently.
Monday - Chest & Triceps + Cardio
Dumbbell Bench Press - 4x 8,8,66
Incline Bench press - 4x 8,8,6,6
Flies - 4x8
Close grip bench press - 3x8
Dumbbell skull crushers - 3x8
Rope Pulldowns - 3x8
Tuesday - Back & Biceps + Cardio + Abs
Inverted rows - 4x8
Neutral grip pull downs - 4x 8,8,6,6
Cable rows 80kg - 4x8
Barbell curl - 3x 8,8,6
Incline bench dumbbell curl - 3x8
Dumbbell concentration curls - 3x8
Wednesday - Legs & Shoulders + Abs
Squat - 4x8
Hamstring curls - 3x 8,8,6
Leg extensions - 3x 8,8,6
Standing calf raise - 4x 15,12,10,8
Military press - 4x 8,8,6,6
Dumbbell lateral raise - 3x8
Bent over rear flys - 3x8
Friday, Saturday and Sunday - Rest
Thanks in advance.
- 05-15-2013, 08:13 PM
- 05-15-2013, 08:14 PM
05-15-2013, 08:29 PM
05-15-2013, 08:43 PM
If you can't use your parents credit card to download it, you can search around and find a free version...maybe at a place called Scribd.
You seem to have the right idea, plenty of rest days a week, you know what you need work on, but a structured program and technique will get you exactly what you want.
05-15-2013, 09:23 PM
05-15-2013, 09:26 PM
A for your bench, YouTube search "so you think you can bench" and watch the whole series. It's impossible to tell you everything wrong with your bench without seeing.
05-15-2013, 09:29 PM
No no I just want I strengthen it up because right now I just get this awful pain on my right shoulder joint when I do it but the next weight down I don't feel anything until I'm up to 20 reps.
05-15-2013, 09:31 PM
05-15-2013, 09:35 PM
Military press 30kg - 4x 8,8,6,6
Dumbbell lateral raise - 3x8
Bent over rear flys 10kg - 3x8
05-15-2013, 10:23 PM
DB lateral raises or with bands
Bent over rear delt flyes with DB/machine
Full front raises
Full lateral raises
Landmine shoulder presses
05-15-2013, 10:23 PM
05-15-2013, 10:25 PM
Type in blackironbeastcalulator.com and you can choose from many types of 5/3/1's with a template and everything for free!
04-25-2015, 06:00 AM
I workout 5-6 days a week.I kind of mix it up a little to confuse my muscles.I do cardio 2-3 days a week.I work abs every day.I will for instance work arms and chest one day,then thighs and calves the next.The next day back,shoulders,and arms.I mix it up a bit but I never work the same muscle 2 days in a row.I have been seeing huge improvements.Also it is your diet that makes the biggest difference.I eat every 3 hours.Stuff like lean meats,fresh fruits and vegetables,whole grains,eggs with added whites,walnuts.I take B12,2 multi vitamins,magnesium,and fish oil.Drink a lot of water.I drink a time released protein shake within an hour of my workout and right before my workout.
09-07-2015, 12:49 PM
Too many rest days, up the volume. A lot of natty dudes are really afraid of "Overtraining" but many successful pro natural bodybuilders build their size from high volume training with heavy weight, I have been following Doug Miller a lot lately and I believe he is natural as he has no signs of AAS use (maybe some GH use but can't comment), he trains heavy weight high reps.
In Australia we have many "real" natty guys who are pretty impressive the main thing I have realised is they constantly vary their splits, eating every 3 hours doesn't matter too much, they lift god dam heavy and take every set to failure.
My two cents, as I constantly hear people on forums complain about overtraining which I have never encountered and I train pretty God damn hard so much that some IFBB pro contender dudes down under are impressed with my training.
A better split would be;
Day 1: Chest/delts/traps/lats/abs
Day 2: Quads/hams/calves
Day 3: Arms/traps/delts/abs
Day 4: Cardio or off
Day 5: Back thickness/traps/rear delts/abs
Day 6: Chest/delts/calves
Day 7: Cardio or off
Day 8: Hams/quads/abs
Day 9: Back/chest/traps
Day 10: Arms/calves/abs
Day 11: Cardio or off
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