newbie in need of some direction - AnabolicMinds.com

newbie in need of some direction

  1. New Member
    bagpiperjosh's Avatar
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    newbie in need of some direction


    I'm very new to the whole weight lifting thing. I was hoping to get some reccommendations on what i should do.
    Im looking to gain mass, then get cut. I am about 5'3" and 134lbs so i don't have alot to work with. im not fat by any means though. here is the routine i have started.

    Chest and Biceps
    Bench Press - Power 4 3 to 5
    Incline Bench Press - Muscle 2-3 6 to 12
    Dumbbell Bench Press - Muscle 2-3 6 to 12
    Dumbbell Flys - Burn 2 40
    Biceps
    Exercise Sets Reps
    Pinwheel Curls - Power 2 3 to 5
    Standing Barbell Curl - Muscle 2-3 6 to 12
    Cable Preacher Curl - Burn 1-2 40
    Quads and Hamstrings Quads
    Exercise Sets Reps
    Squat - Power 4 3 to 5
    Leg Press - Muscle 2-3 6 to 12
    Front Squat - Muscle 2-3 6 to 12
    Leg Press - Burn 2 40
    Hamstrings
    Exercise Sets Reps
    Romanian Deadlift - Power 2-4 3 to 5
    Romanian Deadlift or Leg Curl - Muscle 2-3 6 to 12
    Leg Curl - Burn 1 40
    Shoulders and Triceps Shoulders
    Exercise Sets Reps
    Seated Barbell Press - Power 4 3 to 5
    Seated Arnold Press - Muscle 2-3 6 to 12
    Barbell Front Raise - Muscle 2-3 6 to 12
    Dumbbell Lateral Raise - Burn 2 40
    Triceps
    Exercise Sets Reps
    Closegrip Bench Press - Power 2 3 to 5
    Seated French Press - Muscle 2 6 to 12
    EZ Bar Skullcrusher - Muscle 2 6 to 12
    Cable Tricep Extension - Burn 1 40
    Back, Calves and Abs Back
    Exercise Sets Reps
    Deadlift - Power 2-4 3 to 5
    Barbell Rows - Muscle 2-3 6 to 12
    Lat Pull Down - Muscle 2-3 6 to 12
    Seated Cable Row - Burn 2 40
    Calves
    Exercise Sets Reps
    Seated Calf Raise - Muscle 2-3 10 to 15
    45 Degree Calf Raise - Burn 2 40
    Abs
    Exercise Sets Reps
    **Perform Ab work of choice***
    the only thing i really changed is i combined quads hamstrings and shoulders and triceps into one day. As I have a 2 year old at home and i have a hard enough time gettting to the gym 3 days a week, let alone 4.

    I take 1 scoop of protien isolate 2x a day on off days. and days i work out, i do 2 scoops post workout.

    I would really like to focus on biceps, abs and chest the most (who doesn't) but any direction or tips would be appriciated.
    I apologise if these questions have been beaten to death.

    thanks in advance.

  2. Senior Member
    asooneyeonig's Avatar
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    http://tnation.t-nation.com/free_onl..._that_dumb_one

    choked full of answers on what to do for mass.
    you can call me "ozzie" for short.
  3. Senior Member
    murk01's Avatar
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    Quote Originally Posted by asooneyeonig
    http://tnation.t-nation.com/free_onl..._that_dumb_one

    choked full of answers on what to do for mass.
    LOL. Love the title
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619
    •   
       

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