MXMAD

Ive been going to the gym about 5 weeks now and been doing a all round workout that the gym instructor put me on.

I know want to change it to a 3 day split. What would you suggest?

All help appreciated

bigden

EDIT: i actually dint read that well i thort it sed 5 month not 5 week LOL id try a full body 2 day a week for newbie's

Bulldozer

If you have just started then i say stick with a full body routine 2 or 3 times a week.

If you wanna do a split then a push/pull/legs routine is probably the best bet.

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toxictoffee

is it a PT or a gym instructor

are you paying them?

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whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

MXMAD

No im not paying them, the instructor puts you on a routine and you get on with it.

Here is my workout, im only using DB's and a bench as thats all the gyms got. Im changing gym after this months membership runs out as im growing out of it already.

Ive added the DB weight together inless im just using 1 for each exersize. Ive put (each side) so you know.

Chest incline bench press 10 - 10 - 10 - 10 @ 20kg

Chest press 10 - 10 - 10 - 10 @ 20kg

Chest flys 10 - 10 - 10 @ 14kg


Chest press machine

No. six - 12 reps
No. seven - 10 reps
No. eight - 10 reps
No. nine - 8 reps

Bent - over row - 10 - 10 - 10 @ 7kg (each side)

Lat pulls 10 - 10 - 10 @ 14kg

Shoulder press 10 - 10 - 10 - 10 @ 12kg

Front shoulder raise 10 - 10 @ 10kg

Side shoulder raise 10 - 10 @ 8kg

Bicep curls 10 - 10 - 10 - 10 @ 7kg (each side)


Seated leg press machine

No. five - 10 reps
No. six - 10 reps
No. seven - 8 reps
No. eight - 6 reps

Stretch

I know its not a good workout but its a start. I know i should be throwing it in the bin lol

bigden

aint so bad but id be temped to do a 5x5 routine maybe, heavy compounds 2 day split

MXMAD

What do you mean a 5 x 5 routine?

Sorry but could you go into more detail?

I cant up the 20kg bench press as the gym only has 10kg DB's

bigden

change gym mate ull need alot of weights for a 5x5 routine and basically a 5x5 routine is 5 sets of 5 reps on all heavy compounds eg
bench press
squats
deads
military press
bent rows

MXMAD

Yer i cant wait to change gym. Will be doing that then coming back to you all. Cheers

toxictoffee

if you want size, higher reps with a few isolation but main compunds
if you pure strength and or power low reps, compounds only
if you want the hybrid of both neither being massively string or inducing great size gains 5 x 5 on compounds

it is not a bodybuilding routine but fine for those starting with compounds only

you will not though build the most beautiful body on 5 x 5 compounds alone

__________________
whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

Kezz

chest/ tris ........... mon
legs/shoulders........... wed

back/bi's ............ fri
use any of the above post accordingly and you wont go wrong

MXMAD

Could you explain this in more detail please?

I take it compounds are reps?

What do you mean by isolation?

Sorry but dont know much about lifting at the moment :confused:

Kezz

compounds are big movements like squat and barbell row etc, isolations are concentration curls, lateral raises
compound = heavy
iso = light

bigden

true but i think it helps to have a bit of mass and strength behind ya before u start isolating ure muscles, me personally i'd do a 5x5 for awhile then move onto a 3 day split with isolations ect. maybe a push pull legs or whatever 3 day split u wish