- oaklandp8ntbalr
- |
- Fabled Legendary Member
Generalizations.
Helping idiots hate other idiots since people have existed.
Try the routine below.
Give yourself 30-90 seconds rest between exercise. Stay as long as you need to. Be sure to ingest 200g of protein and 300g+ of carbs every day, or you won't gain muscle.
Posted by: General Noobus
Day 1: Chest, Triceps, Core
Flat bench press, barbell or dumbbell 3x6-8
Chest flies 3x6-8
Pushups 2xfailure
Dips, or tricep rope pushdowns 3x6-8. Make sure you flair out at the bottom if using the rope
Skullcrushers 3x6-8
Three different core exercises of your choice, two or three sets each for 15 reps, don't rest for too long between sets
Day 2: Back, Biceps
Deadlifts 2x5. Start off light, view countless videos on youtube so you know good form, ask someone at the gym for pointers if you're not sure, and don't go above 135lbs unless you're sure your form is impeccable.
Barbell or dumbbell rows 3x6-8
Pullups, or chinups, or neutral grip pullups 3xf. I find the neutral grips to be the best, but I have movement issues with my right arm so you might find pullups better
Lat pulldowns 3x8. Again, you can do them pronated, suppinated or neutral, whatever works for you.
Two different types of curls 3x8. I'm a fan of EZbar curls myself.
Some grip work. Whether it be static holds, or forearm curls 2x25 is up to you.
Day 3: Shoulders, Legs
OHP/dumbbell shoulder press 3x6-8. Dumbbell shoulder press is easier to do seated.
Dumbbell rear delt flies 3x6-8
Dumbbell lateral raises 3x6-8
Squats 3x6. Same advice as deadlifts, start off light, get someone to help you with your form if you're not sure
Some form of Hamstring work 3x6. Lying leg curls or seated leg curls are good
Calf work 3x20
Shrugs 3x20
[Edited on 10.21.2012 4:32 PM PDT]