PLZ help me wit my work out
- 02-21-2010, 09:32 PM
PLZ help me wit my work out
hey im 6''3,180,6''9 wingspan i play ball.....im trying to get bigger i think i would feel comfortable at around 200 pounds i got big shoulders so i feel i can get bigger i just think i need the right work out plan i just started workign out again my friend who's a wrestler gave me this work out plan but idk if its for me, im trying to get bigger muscles and gain weight, if u could help me with a good protein regiment that would be great and any ideas im open to anything.
heres the work out he gave me he also told me that nitro-tech might be a good protein for me.
Monday, Wednesday and Friday (Chest, Back, and Legs):
Bench Press: 4 sets of 5 reps
Incline Bench Press: 4 sets of 5 reps
Decline Dumbbell Bench Press: 4 sets of 5 reps
Cable Crossovers: 7 sets of 10 reps
Lat Pull-Downs: 4 sets of 10 reps
Seated Cable Row: 4 sets of 10 reps
Bent-Over Dumbbell row: 4 sets of 10
High Rows: 3sets of 10reps
Back Extensions: 3 sets of 20 reps
Leg Presses: 4 sets of 10 reps
Leg Extensions: 6 sets of 25 reps
Lying Leg Curls: 4 sets of 15
Single Leg Press: 4 sets of 10
Squats: 10 sets of 5 reps
Calves Raises: 4 sets of 15 reps
Tuesday and Thursday: (Arms and Shoulders)
Dumbbell Hammer Curls: 4 sets of 16 reps
Regular Dumbbell Curls: 4 sets of 16 reps
Bar Curls: 4 sets of 10reps
Cable Curls: 4 sets of 10 reps
Rope Pull-downs: 4 sets of 12 reps
One Arm Rope Pull Downs: 4 sets of 10 reps
Lying Triceps extensions (Skull Crushers): 3 sets of 10 reps
Triceps Kickbacks: 3sets of 12reps
Dumbbell side laterals: 3 sets 15 reps
Dumbbell Front Laterals: 3 sets of 10 reps
Cable Raise: 3 sets of 10 reps
Rear Laterals: 3 sets of 10 reps
Over the Head Dumbbell Raises: 3 sets of 10 reps
Hanging Leg Raises
Everyday: 30 minutes of Cardio
15 Minutes on Bike 15 minutes Running
- 02-21-2010, 09:35 PM
You will overtrain on this workout from your friend.
Look up "Starting Strength" by Mark Rippetoe or a 5x5 workout plan.
Also, stay away from muscletech unless you like giving away your money.
- 02-21-2010, 11:05 PM
your going to overtrain like its your job on that routine man. not to mention youd be in the gym for 3-4 hours just to complete the thing. however you can take that workout and split it up through out the week giving each muscle group 3-4 days rest inbetween getting worked again.
for instance you could do
i gained 80 good qaulity pounds in 8 months on a similar scheduale as the one i just mentioned. i also have freakish genetics so that has to be taken into account. however, i have put several people on the same plan i have followed and got atleast two of them to double their max bench in 4.5 months. both of these guys lifted previously, but not intelegently.
i also wouldnt do more than 3 sets an exercise if your trying to add mass. 4 sets is too much in my opinion. i personally only do one working set and do 3 when i cut.
02-21-2010, 11:07 PM
02-21-2010, 11:35 PM
try Starting Strength, that would be a solid routine to start with. also, since you have freakishly long arms, don't to full range of motion bench every week, instead do 1 and 2 board presses. since your elbows probably drop way below the bench when you lift you are over exposing that joint and lining youself up for injury, by doing low board presses you will still have a long range of motion and work your chest just as well but your shoulders wont be as exposed.
02-21-2010, 11:36 PM
02-22-2010, 02:28 PM
well see the problem wit breaking up my schedule ricky is cuz the only gym i have accessible is my gym at school and i go to school m-f.........and walker wats a board press i mean im sorry im fairly new to all the names,and if not muscle tech then basically any cheap protien will help me put on weight is wat ur saying
02-22-2010, 02:31 PM
02-22-2010, 02:32 PM
all the whey protein
02-22-2010, 05:50 PM
02-22-2010, 06:54 PM
02-22-2010, 07:00 PM
Starting Strength. Listen to the guys above.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
02-22-2010, 08:02 PM
I feel stupid 2 weeks ago i went out and bought Cell tech suppose to be better than creatine made by muscle tech =(
02-22-2010, 08:06 PM
02-22-2010, 08:55 PM
02-22-2010, 11:54 PM
thx i think im gonna do the starting strength
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