Back to Lifting need a plan.
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Back to Lifting need a plan. - 11/15/2007 11:51:09 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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I haven't been lifting much for 5 months or so now and now I got time on my hands to actually go to the gym. I'd like a 3-4 day plan. I started eating like mad recently (don't know why, may be just me growing) and I've gained a couple of pounds too. I need a mass routine.
I started this week with this split:
Monday - Cardio
Tuesday - Chest/Triceps
Wednesday - Cardio
Thursday - Back/Biceps
Friday - Shoulder/Traps
Saturday - Cardio
These are the exercises I did this week:
Tuesday - Declined Bench Press (3x8 135 pounds. *warm up not included here)
- Flat Dumbbells (3x8 45 pounds each)
- Triceps: Dips 3x8 (all other equipment was taken)
Wednesday - Cycling for 20 minutes over 100 rpms
Thursday - Lat Pull Downs 3x8 120 pounds;
- Seated Cable Rows 3x8 84 pounds
- Hyper Extensions 3x12 with 25 pounds
- Dumbbell Curls 3x8 30 pounds/arm
- Barbell Curls 3x6 55 pounds
Friday - is only today! :)
Any suggestions welcome, and thanks in advance.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
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RE: Back to Lifting need a plan. - 11/16/2007 2:55:43 AM
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Wyrms
Posts: 2998
Joined: 12/19/2006
From: Melbourne, Victoria, Australia
Status: offline
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I'm sorry to say but that's a very poor routine.
Especially since one shouldn't do that much cardio when bulking up.
Mon - Chest/Deltoids/Tris
Flat Bench Press, 3x8-10
Incline Bench Press, 3x6-8
Military Press - 3x8-10
Lateral Raises - 3x10-12
Close-Grip Bench Press - 3x8-10
Wed - Legs/Abs
Squats - 3x8-10
Leg Press - 3x6-8
Leg Curls - 3x8-10
Calve Raises - 3x10-12
Crunches - 3x?
2nd ab exercise - 3x?
Fri - Back/Traps/Biceps
Deadlifts - 4x12,10,8,5
Barbell Rows - 3x8-10
DB Shrugs - 3x8-10
DB rows - 3x10-12
Pull-ups - 3x?
Barbell Curls - 3x10-12
Keep cardio to a minimum, about once or twice per week.
And getting your diet in order will help.
< Message edited by Wyrms -- 11/16/2007 3:13:32 AM >
_____________________________
http://img158.imageshack.us/img158/9951/transformationsh6.jpg
Stats as of April 17th: 5'5"1/2, 168lbs, 14-15%bf.
Goal: 185lbs, 6-8%bf.
- My body is my trophy.
Give a man a fish, and he'll eat for a day. Give a fish a man, and he'll eat for weeks!
- Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata
//Chief Eunuch of the Emancipation Detoxification. Punching baby seals since 2/12/08.
(in reply to rus_kid)
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RE: Back to Lifting need a plan. - 11/16/2007 8:01:06 AM
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PearlJammer919
Posts: 2016
Joined: 2/26/2007
Status: offline
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Listen to Wyrms, but the only thing is I would switch DB Row and Shrugs. Do the shrugs at the end since the row works the entire back, and therefore needs more force/strength. The shrug is all traps, and full isolation of them. Otherwise, do what he said.
_____________________________
Current Supplements: Caffeine, Whey, Calcium, Vitamin C&B, Flaxseed Oil, Multi Vitamin, EGCG.
Current Cycle: Cutting Phase 3, Hardcore Cut. (Pre-Cross Country Conditioning)
“That which does not kill me, makes me stronger."
(in reply to Wyrms)
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RE: Back to Lifting need a plan. - 11/16/2007 8:26:34 AM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Thanks man. What about decline bench isn't it better than flat?
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to PearlJammer919)
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RE: Back to Lifting need a plan. - 11/16/2007 12:05:35 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Another thing I noticed, I never tried doing deadlifts or DB rows I'm afraid I might do them wrong and instead of working out muscles i'll be injuring my back. Is there a machine that would substitute those exercises?
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to rus_kid)
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RE: Back to Lifting need a plan. - 11/16/2007 1:00:03 PM
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edrice2
Posts: 916
Joined: 6/22/2007
Status: offline
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no declines not better than flat, its fine to mix in tho either with incline or dips, etc.
start with low weights and get ur form down first for deadlifts and rows, free weight will serve u better than machines. raelly focus and learn form first before going heavy and youll be fine
_____________________________
height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+
bulking:
start weight: 142.5 (141.5 low)
3-day full body routine/upper-lower split
(in reply to rus_kid)
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RE: Back to Lifting need a plan. - 11/17/2007 5:22:58 PM
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Wyrms
Posts: 2998
Joined: 12/19/2006
From: Melbourne, Victoria, Australia
Status: offline
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What he said.^
With DB rows start the weight low and just practice form.
Same with Deadlifts, and look up Deadlift form on youtube or whatever, you don't have to do it EXACTLY like the guys in the video.
For instance I have my legs more wide apart than most people while doing DLs, just whatever makes you comfortable as well as putting safety into the lift.
Good luck. :)
_____________________________
http://img158.imageshack.us/img158/9951/transformationsh6.jpg
Stats as of April 17th: 5'5"1/2, 168lbs, 14-15%bf.
Goal: 185lbs, 6-8%bf.
- My body is my trophy.
Give a man a fish, and he'll eat for a day. Give a fish a man, and he'll eat for weeks!
- Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata
//Chief Eunuch of the Emancipation Detoxification. Punching baby seals since 2/12/08.
(in reply to edrice2)
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RE: Back to Lifting need a plan. - 11/17/2007 7:42:19 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Thanks guys I'll keep you posted as I go through.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to Wyrms)
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RE: Back to Lifting need a plan. - 11/19/2007 2:22:43 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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Today was my first time doing this routine:
Mon - Chest/Deltoids/Tris
Flat Bench Press, 3x8-10
Incline Bench Press, 3x6-8
Military Press - 3x8-10
Lateral Raises - 3x10-12
Close-Grip Bench Press - 3x8-10
It was a little hard doing most of these exercises without a spotter because there is this time when I could keep pushing with a little help but I was afraid I wouldn't make it and drop it on myself.
Some questions about military press. It was my first time doing shoulders with a bar, usually I'd do seated dumbbell press with 40s on each side but since this was a start I put 15 pounds on each side. What is the difference between doing military press and dumbbell press? since both of them are executed in the same manner.
Edit: Also, last week while doing my previous routine I did declined sit ups (3 sets 20, 16, 14 reps) and in the next two days I started to fill my abs and it wasnt just normal pain, my abs would hurt whenever I get up or sleep on my stomach and its been a week now with pain slowly going away but I'm concerned why it takes so long to heal. I've done crunches a week before that so they wouldn't be stiff.
< Message edited by rus_kid -- 11/19/2007 2:26:37 PM >
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to rus_kid)
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RE: Back to Lifting need a plan. - 11/25/2007 12:48:01 PM
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kubakuba
Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline
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No offense but cardio is something that should be done year-round tbh. Yes, even when bulking. Just because your bulking that isn't an excuse to turn into a fat lard. With bulking if its during off season just 1-2 times per week of 30-40 mins low intensity cardio should be enough, when pre-contest or for maximum results go 3-6 days low intensity a week (just don't run on leg days)
You'll still want to be hitting the same amount of cals intake and try an keep carbs to a low after 6pm.
(in reply to rus_kid)
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RE: Back to Lifting need a plan. - 11/28/2007 7:33:21 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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I'd like to switch to 5 day split for mass, would this be okey?
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Biceps/Triceps
Friday - Shoulders/Traps
Weekends - OFF
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to kubakuba)
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