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Revising Training Programme

  • 10-03-2007 5:31pm
    #1
    GerryRyan
    Closed Accounts Posts: 966 ✭✭✭


    Ok, so I'm completely changing around my training programme - the last one was taking too much time and equipment.

    Stats:
    18 y.o. 158lb 6ft

    Equipment (at home):
    Barbbell
    Dumbbells (2)
    Decline Sit-up thing (becomes bench when folded up and chair put underneath)
    Heavy Bag
    Loads of weights

    Basically I'm trying to build up these main areas:

    Shoulders (Delts)
    Traps
    Neck
    Chest
    Arms
    Core
    (in that order)

    Not looking to train legs at the minute.

    I can train 3 or 4 days a week, but up to now have been doing full body workouts - they worked for a bit - but couldn't keep them up

    Basically I need a dumbbell/barbell only routine and need to know how to group them into a weekly workout plan. One that I'll strick to.

    I know a load of exercises for each of the muscle groups but haven't a clue about how many reps/sets and weight etc.
    I had a gym instructor explaining to me about progressive overload, and how each workout should see an increase in weight, so I'm sticking to that idea.

    So I know to do lowish reps and high weight - but can anyone help?


Comments

  • #2
    topdog8
    Closed Accounts Posts: 188 ✭✭topdog8


    If you want advice, dont leave legs out of your training session. you need big solid base legs, which in turn will support your upper body,.
    How long have you been trainging.
    This is the way my workout is, im 6ft 2 and weigh 96kgs with roughly 13% bodyfat in off season.

    Monday: Chest

    Tuesday: Back/ Baby Cows (calves)

    Wed: Arms

    Thurs: off

    Fri: Delts/traps

    Sat: Legs

    I usually pick around 4 excersizes for each area with 4 sets for every excersize, i always mix up my routine to keep my body guessing and growing.
    I train to failure on atleast my last 2 sets of every excersize.

    I also cant stress how imporant ur diet is.


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