Should I add some stuff onto this?

Rob2593

Hi guys, I was recommended to do this workout routine:

Day one chest, arms.
So press ups, incline press ups (feet up on a cofee table), dips (between two chairs) and bicep curls using your weights.

Day two legs.
Squats and lunges with weights.

Day three back and shoulders.
Pull-ups (under and over hand), back extensions (picture)
bent over row (weights) and shoulder press (weights).

I don't go to a gym, and the only things I have at home are dumbbells, chinning bar and a skipping rope. But basicly this routine seems to be very short, I did the first day in about 20minutes, and I heard that you need to be working out like 3 hours or more for good results.

So does anybody know if/what I should add onto these with the current equipment I have? Btw i'm 16, about average build, looking to get stronger. Also anybody know any good exercises I can do to make that pack come just that bit faster?

Cheers lads

Rob

PS. It says "Pull-ups (under and over hand)", atm I can only do just about 10 chin-ups and 5 Pull-ups, so I dought I can do 3 sets of 10 chin-ups. So how many should I do in a set? Also, it says under & overhand, do I do chin-ups and then pull-ups or only once with the hands facing oppisite directions?

TommyKnocker

Hi Rob

I have a couple of questions for you

1. What do you mean by your goal is to get stronger?

Are you looking to add weight/muscle, cut down body fat etc or are you happy with your current size and shape and just want to increase the weight you can currently lift?

2. You say the only equipment you have access to is a chinning bar, skipping rope and dumbells.

Is this a dumbell set where you can change the plates to adjust the weight or are they fixed weight bumbells?

The training routine you have posted looks like it is based on a typical 3 day split routine adapted for someone working with minimal equipment.

Going on that assumption, then I would do the following

Day 1

Push-ups
3 sets to failure of normal push-ups (feet on the floor).

Dips
Try for 3 sets of 8-10 reps
(When you can do 3 sets of 10 easily stick a dumbell in your lap)

Bicep Curls
Again go for 3 sets of 8-10 reps

Day 2

Squats
3 sets of 8 reps

Your form with squats is of upmost importance so check out youtbe/google for correct form

Lunges

3 sets of 10 reps (again form is important, so check as above)

Day 3

Pull-ups
3 sets to failure

Back Extensions
3 x 10 reps
(These can be done over a Swiss Ball, which can be bought from Argos/Arnotts etc for around €10)

Bentover Row
3 sets of 8-10 reps

Shoulder press

3 sets of 8-10 reps

This workout should be done on alternating days. i.e. Mon, Wed, Fri, with a rest day in between.

The weights used should be heavy enough so that you struggle a little to complete the last couple of reps for each set. Once you can do the number of reps easily, it's time to increase the weight a little.

With the push-ups, I would switch between normal push-ups and feet raised pushups from week to week. So the first time I do day 1 routine I would do normal pushups. The next time I was doing day 1 routine I would do the feet raised pushups.

Another variation that works the core a little is to do pushups with 1 leg raised. You could also try handstand push-ups which work your shoulders

Same goes for the pull-ups. First time doing day 3, use an underhand grip. Next time use the overhand grip and keep switching back and forth each workout.

You could also throw in some burpees (see youtube) and some ab work

Hope that helps a little.


Best Regards,

M

Rob2593

Hey B-Builder

Thank you very much for that precise routine, I now know exactly what I should be doing. How long should these days take on average? The first day I did with the routine I posted only took me about 20minutes, although I was pretty nakkered after it. Same with day 2, havn't got to day 3 yet though! And after every workout I do 40-50 sit-ups, because I don't really feel my chest is getting worked out that much. Also, I really want to start putting some hard earned muscle on myself, because I have been working out with a other routine for a few months now, but i'm not really seeing that much of an improvment. I also have a skipping rope, should I be using that?

Here are the answers to your questions:

Question 1: I'm realitivly happy with the way I am, I mean, i'm a tad bit on the skinny side, so i'm trying to gain some weight, with prefably mucles then fat. So I guess I want to be able to get stronger, and hopefully get a pack in the process.

Question 2: The Dumbells I have atm are adjustable, although I only have 16kg worth of weights, i'm obvouisly going to have to get some more, but I can't really find any cheap ones anywhere. Any ideas where I could get some? (prefably in dublin)

Once again, thank you very much for your advice, it really will help.

Rob

PS. About the Burpees, how many and on what day should I do them on? Also you mentioned ab work, what exactly should I do for this, that maybe you can recommend?

justsomebloke

B-Builder wrote: »

Day 1

Push-ups
3 sets to failure of normal push-ups (feet on the floor).

Dips
Try for 3 sets of 8-10 reps
(When you can do 3 sets of 10 easily stick a dumbell in your lap)

Bicep Curls
Again go for 3 sets of 8-10 reps
Day 2
Squats
3 sets of 8 reps
Your form with squats is of upmost importance so check out youtbe/google for correct form
Lunges
3 sets of 10 reps (again form is important, so check as above)
Day 3
Pull-ups
3 sets to failure
Back Extensions
3 x 10 reps
(These can be done over a Swiss Ball, which can be bought from Argos/Arnotts etc for around €10)

Bentover Row
3 sets of 8-10 reps
Shoulder press

Truthfully as a novice with limited weights available to you I would avoid trying to do any sort of split like this as chances are you will see minimal results. Instead I would suggest doing 3 full body workouts 3 times a week with at least one recovery day between sessions.

off the top my head

[day 1]

dumbell dead lifts
pushups
pulls ups
bulgarian split squats
shoulder press
some tricep work

[day 2]

dumbell trusters
dumbell straight leg deadlift
floor presses
chin ups
bicep work
ab work


also read the all the stickies paying attention to the diet aspect of it

Rob2593

Ok I see, so I should be deffinitly be doing full body work outs 3 times a week, rather then 3 different muscle groups a week?

Also I saw you missed day 3, any chance you can be abit more precise on how many reps/sets etc?

Cheers

Rob

TommyKnocker

Hi Rob

Firstly keep in mind that I am no expert, so the contents on my last post are just my opinions.

Basically the workout should take as long as it takes. I have often heard that a workout should take about 45 mins to 1 hour for best results. I have never (until your post) heard that a workout should take 3 hours :eek:.

I am going to say that you will find yourself out growing the 16lb dumbells pretty quickly. Ireland is not really the best place for buying gym equipment I assumem that you have the home gym weight plates where the center hole is around 1.25 inch in diameter or do you have Olympic plates where the center hole is around 2 inches in diameter?

Have a look at www.irish-lifting.com for extra places. I think that you can buy individual pairs instead of having to buy a complete set and his prices are very reasonable. The guy that runs this site is on these forums. His tag is mickk.

I am not sure I understand what you mean when you say

And after every workout I do 40-50 sit-ups, because I don't really feel my chest is getting worked out that much.

Sit-ups work your core not your chest!!

Also there is little to be gained from doing such a high number in one go and Crunches are supposed to be a better exercise. Your form should be strict, 4 seconds up and 4 seconds down. With cunches, you crunch up for 2-3 secs, hold for 2 secs and then fall back for a 2 count. Always keeping shoulders off the ground

Skipping is good for cardio fitness and your co-ordination so you could build up to a couple of skipping sessions on your non weight days. As for the burpees, you could do these on your non weight day also as they are a general strengthening and conditioning exercise.

The ab work I would do at the end of your weight workout. Your abs will come into play to stabilise you core during your weight sessions, also and by tacking them onto the end of the weight workout, you will (a) extend the duaration of your workout and (b) give your abs a chance to rest and recover on your off days.

For ab exercises as |I said, look into crunches rather than situps. Also reverse crunches, plank, side plank, leg raises, hanging leg raises using your chin-up station. This will do for starters. You do not need to spend a long time on ab work between 10 and 20 minutes per session is more than enough. If you type Ab workout or Ab exercise or the name of any of the exercises I listed into youtube you will see demo's of the exercises I mentioned and many more.

Final point for this post, You will also have to look at your diet if you want to build clean muscle. Have a read through the stickies on this forum and also on the Diet and Nutrition forum for a wealth of excellent information regarding a healthy diet.

Well again I hope this helps a little and remember this is just my opinion.


Best Regards,

M

P.S. I have just seen the post from Joe the Santa and I would totally agree with him. This is the type of routine that I am doing after spending around 10 months messing around with different split routines for not much gain. I did not recommend this type of routine as I was unsure what type of exerciese to reccommend or what kind of weight you had available to you.

There are only 2 workouts. On monday you do workout 1, on Wed you do workout 2, then on Fri you do workout 1 again etc, etc,

Rob2593

Oh right, yeah about me saying 3hours workout, I ment 3hours a week, and with the workout i'm doing atm, it useally takes me about 20minutes a day to finish the workout.

Also, there 16kg dumbells, not lbs. There 1inch bars, I measured them. Think these would fit mine? (http://www.argos.ie/static/Product/partNumber/3026854/c_1/1|category_root|Sports+and+leisure|14573169/c_2/2|cat_14573169|Home+gym+equipment|14573337/c_3/3|cat_14573337|Weights+and+dumbbells|14573355.htm)

I do them sit-ups because apprently it gives your lower chest a workout? I'm not to sure about this, one of my mates just told me it did. Therefore decreasing the time it takes to get that hard earned 6 pack.

I made another post about the diet, if you want to take a look at it, but you have helped me a huge amount already so do not in any way feel you have to take a look at it

Thanks

Rob

justsomebloke

Rob2593 wrote: »

Also, there 16kg dumbells, not lbs. There 1inch bars, I measured them. Think these would fit mine? (http://www.argos.ie/static/Product/partNumber/3026854/c_1/1|category_root|Sports+and+leisure|14573169/c_2/2|cat_14573169|Home+gym+equipment|14573337/c_3/3|cat_14573337|Weights+and+dumbbells|14573355.htm)

avoid vinyl plates like the plague

http://www.argos.ie/static/Product/partNumber/9003187/c_1/1|category_root|Sports+and+leisure|14573169/c_2/2|cat_14573169|Home+gym+equipment|14573337/c_3/3|cat_14573337|Weights+and+dumbbells|14573355.htm

TommyKnocker

Hi Rob

As Joe said avoid the vinyl weights as they are too chunky, so you can not get as much weight on each dumbell as you can using metal plates.

The ones Joe linked to are quite good but I think you could buy these from www.irish-lifting.com for about €8 cheaper.


Best Regards,

M

aye

Joe the Santa wrote: »

Truthfully as a novice with limited weights available to you I would avoid trying to do any sort of split like this as chances are you will see minimal results. Instead I would suggest doing 3 full body workouts 3 times a week with at least one recovery day between sessions.

Agreed.

Try an keep some balance between your muscles.

What i mean is if you work your chest, work your back, quads/hamstrings, bicepts/triceps, shoulders/lats.

Full Body workout will do.

Something like

Pushups or Floor press
Bent over row
Shoulder press
Pullups
Squats
Stiff legged Deadlift
Hammer curl
Dips or Triceps extensions.
Bicycle crunch

Do 3 to 4 sets of each exercise with 8 reps. Make sure its a struggle on the 8th Rep.

If pushups are too easy do the floor press.

On the bicycle crunch do 3 sets to failure.

Burpees are great, you could add them into the workout, simply do ten burpess once you have completed all the sets for two exercises.

You can progress with heavier weight, supersetting exercises, more sets, clap pushups, do squat jumps with the weights etc.

Rob2593 wrote: »

I do them sit-ups because apprently it gives your lower chest a workout? I'm not to sure about this, one of my mates just told me it did. Therefore decreasing the time it takes to get that hard earned 6 pack.

Don't listent to your mates, do your own research.

www.bodybuilding.com
http://www.muscleandstrength.com/
http://stronglifts.com/

You might be restricted after tie with the weights you have, you can either buy heavier, or make the exercise harder.

Oh and make sure your eating right
http://www.bodybuilding.com/fun/issa64.htm


Hope this helps

Rob2593

Ok thank you very much guys, the info has really helped, also the links were great I did a good bit of reading on them.

I was doing this for a few months, but I got some new equipment (skipping rope, push-up stands and a chinning bar)


3 sets of 10, 1 arm rows (back) 10KG
3 sets of 10, bench press ( chest) 10KG
3 sets of 10, shoulder press (shoulder) 10KG
3 sets of 10, bicep curls (bicep) 10KG
3 sets of 10, tricep curls (i think its that, u lie down, and bring the weight beside ur head, then back up in the air) 6KG

i then do 40 situps and 20 pushups.

So can anybody maybe mix this up a bit or add/remove some things? Because I know my body was getting used to it, also I need some advice on what to add onto it for my leg workout.

Just to clarify, its for getting stronger, i'm 16 at the moment and can easily do 20 pushups is about 30seconds. Can do 20 situps in about 50.

Cheers

Rob

aye

Rob2593 wrote: »

Ok thank you very much guys, the info has really helped, also the links were great I did a good bit of reading on them.

I was doing this for a few months, but I got some new equipment (skipping rope, push-up stands and a chinning bar)


3 sets of 10, 1 arm rows (back) 10KG
3 sets of 10, bench press ( chest) 10KG
3 sets of 10, shoulder press (shoulder) 10KG
3 sets of 10, bicep curls (bicep) 10KG
3 sets of 10, tricep curls (i think its that, u lie down, and bring the weight beside ur head, then back up in the air) 6KG

i then do 40 situps and 20 pushups.

So can anybody maybe mix this up a bit or add/remove some things? Because I know my body was getting used to it, also I need some advice on what to add onto it for my leg workout.

Just to clarify, its for getting stronger, i'm 16 at the moment and can easily do 20 pushups is about 30seconds. Can do 20 situps in about 50.

Cheers

Rob

Well there is two posts above with suggested workouts.

Add in squat for quads, stiff legged deadlifts for hamstrings.

make the push ups harder - do them on the dumbbells (without the row part unless you have hex dumbbells), put a backpack full of books on your back, do clap pushups, do t-pushups.


do bicycle crunches, jacknifes, planks