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Health & Fitness
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Old 08-23-2014, 05:26 PM   #1
IFX
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Just started the gym, need a routine

I'll probably end up going 3-4 days a week.


I just need a basic routine for someone who wants a lean type of body.


Days will probably be monday, wed, friday, sunday. I'm also working on putting on another 10 pounds or so.

I've been watching a ton of videos on BB.com for proper form using weights, as I know serious injury can occur, and most importantly i'd be wasting time.

So if someone knows what muscle groups to target on each day, that would be ideal. Thanks all!
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Old 08-24-2014, 10:06 AM   #2
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Height and weight now?
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Old 08-24-2014, 10:49 AM   #3
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You could try something like Stronglifts 5x5. It's a basic barbell routine and there is also an app to track your progress

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Old 08-24-2014, 11:58 AM   #4
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Height and weight now?


Almost midget status. 5'6 145
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Old 08-24-2014, 07:46 PM   #5
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I ordered some weight gainer off bodybuilding.com, came with a train mag.


Found this routine.

Monday- quad/calves- squats, leg press, leg extension, seated calf raise, donkey calf raise

tuesday- back/biceps- barbell row, lat pull down, seated cable row, weighted chin up, barbell curl

wed- chest/triceps- incline dumbell press, dumbell press, cable press, cable fly, close-grip bench press,

thurs-hammy's/calves- deadlift, leg press, seated hamstring curl, seated calf raise

fri-shoulders-military press, upright rows, dumbell shoulder press, dumbbell lateral raise, reverse dumbbell fly


What do you guys think? I left out reps, and set amounts, as most of them are 3 sets of 15 reps.
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Old 08-24-2014, 08:33 PM   #6
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Here's basically what i do. FYI, I'm far from an expert or experienced.
I just grabbed my five typical workouts from my thread, with a few edits.
I do 10 mins of warmup/stretching first, and a warmup set or two. Notice on the compound lifts i like to warm up and work my way up more.
Rep out last on the last set. Like if you are doing 3 sets of something, on the third set do as many reps as you can. If you can do 1-2 or more reps (consistently) than your working sets, you need to add more weight!
Oh and i work abs in once or twice a week.

DAY ONE (chest/triceps)

Bb bench
6x135
4x6x205 (7 last set!)

Db incline
3x8x75
14x75

Tri pull downs angled bar
8x93
2x8x104

Delt fly machine
3x8x220

Narrow grip BB bench
20x95

dips
2x10

Push-ups
20

DAY TWO (upper back/biceps)

Bw pull-ups
3x max

Pull downs wide
2x6x165

Rows close grip
3x8x165

Rows wide grip
28x165

Standing db bicep curls
2x8x40

DAY THREE (compound lifts)

Squats
135x6
185x6
235x6
235x6

Deads
185x6
225x5
295x3
365x1
365x2
225x7

DAY FOUR (shoulders)

Bb shoulder press
6x115
3x6x145

Db shoulder press
2x6x60
7x60

Arnies
6x50

Ez bar raises
8x80
2x8x90

Db lat raises
2x8x30

DAY FIVE (legs)

leg press
calf raises
lunges
ab/adductor
leg curl
the opposite of leg curl (forget its name, a machine)
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Last edited by bluewater87; 08-24-2014 at 08:40 PM.
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Old 08-24-2014, 09:07 PM   #7
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thanks blue, curious... what do i do for warmups?
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Old 08-24-2014, 09:15 PM   #8
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i jump on the eliptical for a few minutes, followed by some stretching. Then a couple warmup sets (light weight) on whatever lift i am starting with.
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Old 08-24-2014, 09:33 PM   #9
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i jump on the eliptical for a few minutes, followed by some stretching. Then a couple warmup sets (light weight) on whatever lift i am starting with.


gotcha. I wait for more members opinions on both your routine as well as the one I posted. I don't need anything too complicated, but if all is well, maybe i can mesh both together.
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Old 08-24-2014, 11:33 PM   #10
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Not a good idea to squat and deadlift heavy on the same day. If you're after size, Lyle McDonald's generic bulking routine worked fine for me. Eat above maintenance with at least 150 grams of protein a day.

If you're after strength, follow a 5x5 program.
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Old 08-25-2014, 07:18 AM   #11
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Workout A) squat, RDL, dip, pull-up

Workout B) reverse lunge, bench, bb row, push-ups

Workout C) DL, weighted pull-up, overhead press, invert rows

Sets/reps are dependent on what your goals are. I like to add loaded carries at the end of each session. I'm all about BASIC routines bcuz they work!


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Old 08-25-2014, 09:18 AM   #12
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Quote:
Originally Posted by Leezy321 View Post
Workout A) squat, RDL, dip, pull-up

Workout B) reverse lunge, bench, bb row, push-ups

Workout C) DL, weighted pull-up, overhead press, invert rows

Sets/reps are dependent on what your goals are. I like to add loaded carries at the end of each session. I'm all about BASIC routines bcuz they work!


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Like your way of thinking.

I'm a big fan of Starting Strength and SL. Very basic they work. I'm still using linear progression for my squats. Wish I never stopped.

OP, don't get caught up in all those body building style isolation workouts.
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Old 08-25-2014, 09:35 AM   #13
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Like your way of thinking.



I'm a big fan of Starting Strength and SL. Very basic they work. I'm still using linear progression for my squats. Wish I never stopped.



OP, don't get caught up in all those body building style isolation workouts.

After so many years in the gym, I find I only have motivation/attention span to do 2-4 exercises. So I hit a lower body and upper body push/pull each session. Then I carry something really heavy as far as I can a few times. Sure, I might not be as thick as I once was (from doing endless sets of arm, shoulder, isolation movements) but I'm stronger, more athletic, and more mobile than I've ever been. At 35.

OP, I got big using bodybuilding type splits. But that was many years ago before the internet age. I wish I knew then what I know now. I feel like I wasted far too much time in the gym during my first 5 yrs.


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Old 08-25-2014, 07:47 PM   #14
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leezy, what is rdl?


Are those all the workouts you do?


Also dyllos, i'm not really understanding your last statement regarding isolation work outs. I thought basically throughout the week this (my) regimen was covering all bases?

Can you elaborate a bit more?


Also not sure if you guys have a "body type" you idolize, but i always thought paul walker and ryan gosling had a nice shape. Not huge, just well toned. That is what i'm going after.
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Old 08-25-2014, 08:01 PM   #15
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This!

And pay attention to your diet. You could do cardio 1-2 times a week. HIT or sprinting work very well. 10-15min max.

Quote:
Originally Posted by Leezy321 View Post
Workout A) squat, RDL, dip, pull-up

Workout B) reverse lunge, bench, bb row, push-ups

Workout C) DL, weighted pull-up, overhead press, invert rows

Sets/reps are dependent on what your goals are. I like to add loaded carries at the end of each session. I'm all about BASIC routines bcuz they work!

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Old 08-26-2014, 10:50 AM   #16
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Originally Posted by Leezy321 View Post
Workout A) squat, RDL, dip, pull-up

Workout B) reverse lunge, bench, bb row, push-ups

Workout C) DL, weighted pull-up, overhead press, invert rows

Sets/reps are dependent on what your goals are. I like to add loaded carries at the end of each session. I'm all about BASIC routines bcuz they work!


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I'm stealing this. I also have zero attention span anymore but know this would work. I was squatting every workout and I believe it has led to a chronically tender/injured groin.
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Old 08-26-2014, 11:19 AM   #17
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leezy, what is rdl?


Are those all the workouts you do?


Also dyllos, i'm not really understanding your last statement regarding isolation work outs. I thought basically throughout the week this (my) regimen was covering all bases?

Can you elaborate a bit more?


Also not sure if you guys have a "body type" you idolize, but i always thought paul walker and ryan gosling had a nice shape. Not huge, just well toned. That is what i'm going after.
Stop it with that "I want this body type". You will never have it so don't even imagine yourself looking a certain way. Work your ass off and see how your body changes.

What I mean by isolation work is every average gym bros routing

chest tris
back buys
legs
shoulders abs

I've seen wayyy more success from people that do Leezy's style of training. Including myself.

Quote:
Originally Posted by dabears View Post
I'm stealing this. I also have zero attention span anymore but know this would work. I was squatting every workout and I believe it has led to a chronically tender/injured groin.
Stick it out man. Finally got my 315lb squat
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Old 08-26-2014, 11:35 AM   #18
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Stick it out man. Finally got my 315lb squat
I saw the video, great job buddy. I've got work to do after my ridiculous summer of singleness, gonna update my progress (or lack there of) thread.
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Old 08-26-2014, 11:39 AM   #19
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I saw the video, great job buddy. I've got work to do after my ridiculous summer of singleness, gonna update my progress (or lack there of) thread.
just keep the workouts simple. You know what needs to be done.
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Old 08-26-2014, 07:33 PM   #20
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leezy, what are RDL's, and DL's? It seems many like your workout.


I guess when it comes to bodybuilding, there is clearly more than one way to skin the cat. I don't want to be doing "isolation" workouts as dyllos said, i want to be well rounded.
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