holloway_dan

Hey

Got a work out all sorted and gym membership ready. Thought id share it with ya and if anyone has ne good advice as to how i can improve it in order to get the best results in the least time. at the moment im 17, 5 ft 6 or 7 and weight bout 10 stone 4

Saturday - Chest, Triceps, Abs and Cardio

Barbell Bench Press - 15 reps at 25kg total
- 12 reps at 30kg
- 9 reps at 35kg
- 6 repss at 40kg
- as many reps as poss until cant do nemore!! at 45kg
all again another x2

Barbell incline press - Same as above repeat sets 3 times

Dumbbell flies - 15 reps at 5kg
- 12 reps at 7.5
- 9 reps at 10 kg
- 6 reps at 12.5 kg
- as many reps as possible till collapse at 15 kg
repeat sets x3

Bench Dips - 15, 12, 9, 6, as many as poss till collapse x3
Pull ups - 15, 12, 9, 6, as many as poss x3
Dumbell shrugs at weights states above ^^^ x3
Decline crunches - 15, 12, 9, 6, as many as poss x3
Incline crunches - 15, 12, 9, 6, as many as poss x3
Decline oblique cruch - 15, 12, 9, 6, as many as poss x3

Then cardio for half hour at 7.5kmph

Tues - Back, Biceps, Arms, Cardio

Pullups 15, 12, 9, 6, as many as poss x3
Dumb bell shrug 15, 12, 9, 6 as many as poss with weights above ^^ x3
Upright row 15 12 9 6 as many as poss x3

Chip ups 15, 12, 9, 6, as many as poss x3
Barbell curl increaseing weights each time starting at 5kg x3
Pressups 15, 12, 9, 6 as many as poss x3

Crunches legs up 15,12,9,6 as many as poss x3
Decline crunch 15,12,9,6, as many as poss x3
Decline oblique twists 15,12,9,6 as many as poss x3

Cardio 30mins at 7.5kmph

Friday - Shoulders, legs, abs, cardio

Arm circles 15, 12, 9, 6 as many as poss x 3
Barbell incline shoudler press weights as above 15, 12, 9, 6, as many as poss x 3
Arnold dumbell press - weights above 15, 12, 9, 6 as many as poss x3

Calf press - 15, 12, 9, 6, as many as poss x3
Squats - 15, 12, 9, 6, as many as poss x3
Rocking calf raise 15, 12, 9, 6 as many ass poss x3

abs same as previous days
Cardio same as previous days

Thanks i know theres alot there 2 look at but i really dnt wna b wasting my time. I wna get more defined and bigger muscles but not body builder style big, just like the bloke in the pic i attach.
Thanks People
Dan

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Con

I will make the first comment.
Drop the burn out sets its pointless for you.

holloway_dan

OO ok, can i ask the reasoning behind it, i fort burning out destroyed the muscles so they can grow back bigger or smit? lol

Con

No tbh i see the opposite happening, you want to click the growth switch not rip the switch off the wall.
3 exercises 3 sets each 6-10 reps for each set and write down all your reps and weights and try and beat them every week, will probably suit you.
Get your diet sorted along with cardio if you want to look like the play girl model
Split like this all your pulling muscles one day then all your pushing muscles then your legs.

holloway_dan

OK thanks alot mate, so tht workouts ok cept for get rid of the ****y burn out things lol?

hackskii

Con is right here, you do enough to stimulate the muscle to adapt during recovery.
It looks like you are going way past this and too much will cut into recovery.

I only do 2 exercise for chest, I do a few warmup sets then one set to failure for each exercise.
Forced reps, drop sets, burnout sets are ok if done once in a while after you stagnate, in the beginning you will grow nicely with little problems.
You are already lean and have some fairly nice genetics already.
Stimulate not annhiliate, dont for get you grow sleeping and not in the gym.

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holloway_dan

ok so just take out the burnout exercises stick to 15, 12, 9, 6 then?

Rosko

No, too many reps mate.

Your exactly the same stats as i was just over a year agoso can relate to you. I take it your goals are to bulk up and get a bit of definition, in other words, to look like the bloke on the cover on the mag!!!!! Don't we all wanna look like that!!!!

Best things to do to gain size are pretty easy, chest = flat / incline bench, back = Wide grip pull ups and dead lifts, and legs = squats. These are your bread and butter and as long as you include these in the weekly routine you'll grow.

If your working around a 3 day split like your example just do one thing each session, don't really matter what order. The only thing i would say is do back before legs, i find it horrible doing dead lifts with sore legs!!!

How about back Saturday, legs Tuesday and chest Friday?

With regard to reps and sets, after doing a couple of warm up sets, i tend to do 4 sets, 10 reps, then 8, 6, 6. If you can squeeze another one or two out with a spotter then go for it! i increase the weight each set so on the last set your lifting about 80% of your max.

I then do another 2 sets, so 3 in all, eg for chest start with flat bench, then incline db, then some flies. As long as you get that 'bread and butter' lift in, and work around that you see some gains.

The two other things you need are FOOD and REST - lots of both!!! If you post a diet up you'll get some top advice from the boys on here!

Good luck.

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mars1960

I'm always happy to give advice, and its even better when its read and taken on board, con in post #4 has already advised on what would be best re: sets and reps ( have a read ) he know his stuff.

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