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PLZ help me wit my work out

odaaka

New member
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):

Chest:

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

Back:

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

Legs:

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)

Biceps:

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

Triceps:

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

Shoulders:

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

Everyday: Abs

Hanging Leg Raises

Crunches

Everyday: 30 minutes of Cardio

15 Minutes on Bike 15 minutes Running
 
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.
 
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

chest monday
back tuesday
rest wednesday
delts thursday
arms friday
legs sat
rest sun.

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.
 
carpee said:
Also, stay away from muscletech unless you like giving away your money.
Click to expand...

ditto, muscletech = crap

i personally advocate buying cheap generic whey you can get online or in stores

as big ron said, "i dont care what [whey] i use, its all basically the same formula"
 
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.
 
walker11 said:
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.
Click to expand...

good advice man.
 
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
 
odaaka said:
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
Click to expand...

Protein plus calories. You'll need a solid ratio of protein/carbs/fat.
40/40/20 is usually a good way to go.

you're gonna want at least 1-1.5 grams of protein per lbs of body weight PER DAY. and then at least that many carbs.
 
odaaka said:
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
Click to expand...

a board press is when you bench press with a board on your chest. you can use a board that is 1 inch thick (1 board) or board thats 2 inches thick (2 board), boards go up to 5-6 usualy, but for your purpose you only need a 1 or 2 board. get on youtube and watch the videos that Dave Tate from Elite FTS posted on board presses, he talks about how to use them properly, what size to use, and different methods to using them.
 
odaaka said:
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
Click to expand...

im confused, i only use my school gym when i am up here and its no different than any other gym ive been a member too
 
I feel stupid 2 weeks ago i went out and bought Cell tech suppose to be better than creatine made by muscle tech =(
 
tots said:
I feel stupid 2 weeks ago i went out and bought Cell tech suppose to be better than creatine made by muscle tech =(
Click to expand...

take it back....either that or learn from the mistake.

you basically got sugar and creatine at a huge price tag
 
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