Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: tennisbuff on August 03, 2008, 10:54:13 PM
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Hi all, I am new to the forums, but have been lifting for the past few months. When I first started lifting my goal was to get stronger for tennis. Sadly, I don't get to play that much anymore and my focus switched to getting stronger overall and get bigger to fill out my 5'10 frame. Anyway if anyone can look over this compound exercise routine that I've created for myself. I appreciate any constructive feedback to so I can get this going! Thank you
Stats (current):
5'10
165
Goal:
To become a solid 165-175 lb and build strength by December 31, 2008
Routine Details:
Exercise Day Sets/Reps
Barbell Squat Day 1 -4/8
Chin ups* Day 1 -4/8
Arnold Press Day 1 -4/8
Flat Barbell Bench Day 2 -5/5
Lunges Day 2 -4/8
Pull ups Day 2 -4/8
Deadlift Day 3 -4/8
Barbell Bent over row Day 3 -4/8
Dips** Day 3 -4/8
I'll be increasing weight 2.5 - 5lbs a week
Abs and Calves: Everyday Calf Raises and crunches/bicycles
SUPPLEMENTS: Whey Protein & Multi Vitamin Everyday
CARDIO: 2-3 Times a week
Heavy bag once a week (mandatory)
Tennis
Swimming
RULES:
If all 3 sessions cannot be made, make an effort to do at least the first 2 sessions to maintain progression.
Eat moderately 3-5 times a day with no heavy dinner. If dinner cannot be helped eat less carbs and more protein.
Eat breakfast! (Mandatory)
Warm-Up at least 2 mins of jumping jacks and/or jump roping
Weigh yourself twice a week
Try to average ~250 g of protein a day
I know it doesn't sound too strict, especially in the eating department and protein/carb intake. But I prefer to take the moderation approach and hopefully just build my strength and size through that. Of course I understand that I need to pack on the protein and that will be done! Any advice would be much appreciated thanks and happy lifting!
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http://www.getbig.com/boards/index.php?topic=226605.0
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haha ownedd
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Barbell Squat Day 1 -4/8
Chin ups* Day 1 -4/8
Arnold Press Day 1 -4/8
Flat Barbell Bench Day 2 -5/5
Lunges Day 2 -4/8
Pull ups Day 2 -4/8
Deadlift Day 3 -4/8
Barbell Bent over row Day 3 -4/8
Dips** Day 3 -4/8
looks to me like you're on the right track....
maybe move your lunges over to your leg day and your dips to your bench days....
just eat clean and you should be set until you hit a plateau
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If you can't make a 3 day routine at least 3 out of 4 weeks you should go full body 2 times per week with an optional 3rd day.
Cycle each group, for instance a group for day one would be bench, row, squat, bench, row, squat, bench, row, squat. The point of doing the workout in groups is to reduce the recovery time needed between sets so you can get in and out of the gym fast. This routine can be done in 30 minutes if you push yourself (if you're not winded you're not working hard enough) It typically will take about 45 minutes because the squats tend to slow people down.
Day one:
Group 1
Flat Bench 3 sets 8-10 reps.
Seated row 3 sets 8-10 reps
Squat 3 sets 8-10 reps
Group 2
Shoulder press 3 sets 8-10 reps
Lat pull down 3 sets 8-10 reps
Leg Press 3 sets 8-10 reps
Group 3
Dips 3 sets (to failure)
Upright Rows 3 sets 8-10 reps
Calf raises 3 sets 8-10 reps
Hanging leg raises 3 sets (to failure)
Day 2
Group 1
Incline Bench Dumbells 3 sets 8-10 reps
Bent over rows 3 sets 8-10 reps
Squat 3 sets 8-10 reps
Group 2
Dumbell Shoulder press 3 sets 8-10 reps
Pull ups 3 sets (to failure)
Leg Press 3 sets 8-10 reps
Group 3
Skull crushers 3 sets 8-10 reps
Barbell bicep curls 3 sets 8-10 reps
Calf raises 3 sets 8-10 reps
Ab crunches 3 sets (to failure)