finnbalor*
Guest
Perhaps you could clarify some things behind this workout:
1. What is the total amount of time you spend exercising? This includes travel time to the gym. What is the time it takes you to leave your house, exercise, arrive back home?
2. What all are you doing at the gym? Lifts? Abs & lower back? Cardio?
3. Any other time spent during the week outside of the gym exercising?
4. You mentioned your weight (210 lbs). What is your measured (emphasis added) body fat percentage? Measured waist line? Height?
5. Any recent strength of fitness tests? Powerlifting meet results? Wingate test? Etc.
I'm just trying to get an accurate picture of your total strength/fitness level.
1. Not really relevant to new lifter, I'm a bit of gym rat, so I spend 7-10 hours in the gym a week, not necessary for someone new at all. I like lifting weights (didn't at first though).
2. I don't really do any cardio anymore, ectomorph (hence I was 145 when a runner).
For someone new, have a push (chest, tricep and shoulder day) so 5 x 5 on bench press, either some dips or close grip bench press and military press.
A pull day so back and biceps. Do rows, pull up/chin ups or lat pull downs (reverse the grip to sub for chin ups).
Leg day, squats (concentrate on developing good form more than weight in the long this will pay off big time), either deadlifts (again concentrate on form over load and don't do to failure) or weighted lunges add in some leg press (good ego boost because you can stack some plates).
So long as your making progress from month to month you're growing.
Throw in some weighted sit ups on a decline bench once or twice a week. You'll build good abs by getting a strong core stabilizing your the weight on squats, deadlifts and military press. Good form = good abs
3. Nice thing about weight lifting is that you grow by sitting around, when I'm active I just eat more.
4. I'm 6 feet tall, I can see my abs, I'm a bit fluffy but certainly not fat. A bit heavier because I'm chasing a 315 bench this year. I have a 34 waist (33 yo) and 17" arms (well 16.7 but I like to round up )
5. I don't compete, my current bench is 5 x 5 on 225, squat 315 for reps, my shoulders are my weak point so just push 60lbs dumbells for 10 reps.
I do a lot of isolation too but as you progress from year to year you increase the volume add stuff, compound lifts are the constant though, progressing at these lifts are top priority.
An easy enough program is starting strength, it's pretty straight forward and simple.
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