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New Gym Program

  • 02-10-2009 9:38pm
    #1
    keezer
    Registered Users, Registered Users 2 Posts: 301 ✭✭


    Only the other day i got my gym program changed to involve weights

    Warm Up 10 min run

    Day 1

    Squats, 5 kg, 4 sets, 10 reps- Seems kinda light
    Leg Ext,3 set, 10 reps
    Leg Curl,4 set, 10 reps
    Calf Raises, 10kg Dumbell,4 set, 10 reps
    Snatch and Lift, 3 sets aint done this yet


    Day 2

    Dumbell press, 7.5kg,4 set, 10 reps
    Press ups, Full, Max, 3 Sets
    Shoulder Press, 15kg Bar,4 set, 10 reps
    Latheral Raise, 2.5kg Dumbells, 3 set, 10 reps
    Bicep Curls, 15kg bar,4 set, 10 reps


    Day 3

    Chin Ups, Max, 3 sets
    Shrugs,10 reps, 4 sets
    Seated Row,10 reps,3 sets
    Bent over row, 10 reps,4 sets
    Tricep Dips, 10 reps, 4sets

    Im 19, 65kg, 5.8,14%bf
    Have only done day 1 so far and was very sore after, As im new to weights any tips or advice would be great.


Comments

  • #2
    keezer
    Registered Users, Registered Users 2 Posts: 301 ✭✭keezer


    anyone


  • #3
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    Easy dude, its the weekend.

    Probably the members who have all the expertise are off doing stuff.

    I probably shouldn't give my opinion.


  • #4
    neilmct.com
    Closed Accounts Posts: 50 ✭✭neilmct.com


    keezer wrote: »
    Only the other day i got my gym program changed to involve weights

    Warm Up 10 min run


    10 MIN RUN NOT NEEDED - LIGHT SQUATS, GLUTE ACTIVATION, FOAM ROLLING AND RELEASE OF TIGHT MUSCLES ETC MUCH BETTER

    Day 1

    Squats, 5 kg, 4 sets, 10 reps- Seems kinda light

    ITS TOO LIGHT

    Leg Ext,3 set, 10 reps

    BAD FOR KNEES - AVOID

    Leg Curl,4 set, 10 reps

    BEST NOT TO ISOLATE HAMMIES AND INSTEAD WORK THEM AS A COMPOUND IE SWISS BALL LEG CURL, GOOD MORNINGS, PULL THROUGHS ETC

    Calf Raises, 10kg Dumbell,4 set, 10 reps

    NOT NEEDED FOR BEGINNER - CALFS WORK WHEN SQUATTING AND DEADLIFTING

    Snatch and Lift, 3 sets aint done this yet

    ANY FORM OF SNATCH IS EXPLOSIVE - EXPLOSIVE LIFTING SHOULD BE DONE AT THE START OF A ROUTINE AND NOT LEFT UNTIL THE END - IT SHOULD ALSO ONLY BE INCLUDED WHEN THE PERSON IS ALREADY VERY GOOD AT THE 'SLOWER' POWERLIFTS


    Day 2

    Dumbell press, 7.5kg,4 set, 10 reps
    Press ups, Full, Max, 3 Sets
    Shoulder Press, 15kg Bar,4 set, 10 reps
    Latheral Raise, 2.5kg Dumbells, 3 set, 10 reps
    Bicep Curls, 15kg bar,4 set, 10 reps

    A PUSH DAY IS OK BUT AS A BEGINNER ID HAVE YOU ON AN UPPER / LOWER OR FULL BODY SPLIT WITHOUT THE ISOLATION STUFF IE BIN THE SIDE RAISE AND BICEPS


    Day 3

    Chin Ups, Max, 3 sets
    Shrugs,10 reps, 4 sets
    Seated Row,10 reps,3 sets
    Bent over row, 10 reps,4 sets
    Tricep Dips, 10 reps, 4sets

    SHRUGS NOT NEEDED - THESE GROW VERY QUICK THANSK TO GOOD BLOOD FLOW TO THE BRAIN - I WOULDNT ISOLATE THEM AND INSTEAD USE SCAPTION EXERCISES TO WORK LOWER TRAPS

    ID ALSO BIN DIPS HERE AS THERE IS POTENTIAL FOR OVERLAP WITH PREVIOUS DAY - AGAIN GO FULL BODY OR UPPER / LOWER THIS IS A BIT MISH MASH

    Im 19, 65kg, 5.8,14%bf
    Have only done day 1 so far and was very sore after, As im new to weights any tips or advice would be great.

    HAVE PICKED HOLES IN THERE - DID U GET THAT ROUTINE FROM A GYM OR MAKE IT UP ?

    OOPS, Caps still on


  • #5
    keezer
    Registered Users, Registered Users 2 Posts: 301 ✭✭keezer


    From a gym, otherwise id be lost and wouldnt know where to start, Thanks for that, off to chek youtube now as im not great with the names.


  • #6
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    neilmct.com wrote: »
    HAVE PICKED HOLES IN THERE - DID U GET THAT ROUTINE FROM A GYM OR MAKE IT UP ?

    OOPS, Caps still on
    i agree with all of that


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  • #7
    VinnyTGM
    Registered Users, Registered Users 2 Posts: 827 ✭✭✭VinnyTGM


    Ensure that you get enough sleep, about 8 hour's a night.
    Eat the right food's, if you are looking to build then you should be eating about 1.5-2 grams of protein for every kilo you weigh.

    Also drink plenty of water outside of the gym aswell and get enough vitamin's.

    Avoid white or brown bread, the only bread you should eat is wholegrain.


  • #8
    discombobulate
    Registered Users, Registered Users 2 Posts: 2,846 ✭✭✭discombobulate


    Speaking as someone who started off themselves about 6 months ago i'd definitely go for a full body workout each workout for the first 4-6 weeks at the very least to get the body warmed up instead of 3 split days.

    What worked for me was starting off with machines for the first 3-4 weeks then moved onto light free weights then and haven't been near a machine since.

    Advice I received was to try avoid the machines as much as possible as they force movements and instead go for free weights which will use your natural movements and stabalising muscles also.

    As for the squats I started off doing about the same and found my quads very sore after so I wouldn't be rushing to go heavy with them if your doing sets of 10. Maybe up the weight by 2.5kg each workout and then progress to barbell squats. A full leg day is definitely too much to be starting on in my opinion


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