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Help the Newbie - 11/25/2007 6:15:03 PM

firefish

Posts: 1
Joined: 11/25/2007
Status: offline

Hi there,
Last week I got a bench, 46lbs weight (for now), two dumbell bars and a EZ barbell.
I dont plan to go to a gym but work out at home with these equipments.
I am about 6' and 150lbs. I dont plan to be a professional body builder or something. I am quite thin and I want to have a nice body thats all. Like a pronounced chest and abs, big arms and broad shoulders. Ofcourse I wouldnt like to have a unbalanced body like big chest with very thin legs.

I read many articles and posts but there are like thousands of articles and as there are so many they confuse me a lot. In every article, different excersizes are suggested.
Can anyone help me to develop a workout program for me? I especially want to focus on chests, shoulders and upper arms.
Thanks a lot

Post #: 1

RE: Help the Newbie - 12/22/2007 5:46:12 AM

radbane

Posts: 70
Joined: 3/27/2007
Status: offline

there really are a lot of exercises out there.but for the most part,thee are just variations.what you need to do is do some basic exercises first to buil foundation. These include flat bench presses, squats, military presses, and for your arms barbell curls (biceps) and lying tricep extensions would so. with your equipment,for back exercises,you could do barbell rows/dumbell rows. as an additional to your shouler routine, you could do side lateral raises after your military presses.

do you have a split program already?

_____________________________

before:

age: 25
height: 5'9 1/2
weight: 215 lbs
bench: 270 lbs
squat: 380 lbs

current:

age: turning 26
height: 5'9 1/2
weight: 201 lbs.
bench: same
squats: 400 lbs.

currently finished: Nano vapor, lost 10% more body fat

(in reply to firefish)

Post #: 2

RE: Help the Newbie - 12/23/2007 11:30:40 PM

Rex 22

Posts: 267
Joined: 9/10/2007
Status: offline

quote:

ORIGINAL: firefish

Hi there,
Last week I got a bench, 46lbs weight (for now), two dumbell bars and a EZ barbell.
I dont plan to go to a gym but work out at home with these equipments.
I am about 6' and 150lbs. I dont plan to be a professional body builder or something. I am quite thin and I want to have a nice body thats all. Like a pronounced chest and abs, big arms and broad shoulders. Ofcourse I wouldnt like to have a unbalanced body like big chest with very thin legs.

I read many articles and posts but there are like thousands of articles and as there are so many they confuse me a lot. In every article, different excersizes are suggested.
Can anyone help me to develop a workout program for me? I especially want to focus on chests, shoulders and upper arms.
Thanks a lot

Hi

Welcome to DB. Your first priority is at 6'0, 150 lbs. needs to be gaining weight, the amount of weight you have shouldn't really bother anything just focus for now on form and diet. You need to eat enough calories (eat clean, eat big, eat often) to feed your muscle.

As far as routine goes, after you set yourself up with a good proper diet. Or if you don't have a diet and would like assistance visit our nutrition forum.

All 3x8

Chest and Triceps: -

Flat Bench Press
Incline Dumbbell press
Dips

Back and Biceps: -

Wide Grip Chins (can replace with Lat Pull-down)
Dumbbell Row
Standing Barbell Curl

Quads and Hams: -

Squats
Stiff-Legged Deadlift
Dumbbell Lunge

Shoulders, Calves and Abs: -

Seated Dumbbell Press
Standing Calf Raise
Leg Raises

Just focus on form for right now - Diet is another thing you really need to be focused on. If you have anymore questions feel free to ask.

_____________________________

Recent Maxes.

Barbell Bench Press - 265 lbs.
Barbell Military Press - 187 lbs.
Barbell Squat - 340 lbs.
Barbell Deadlift - 362 lbs.

(in reply to firefish)

Post #: 3