Getting a routine together - UK-Muscle Body Building Community

Beach_07 · 02-03-2008, 12:44 PM

Hey all,

Just joined my local gym im 9st and fairly skinny and need to put some weight on. Iv currently got the nutrition side sorted just need some ideas ona basic routine so i wont overtrain.

was thinkin back and biceps on monday, legs wed and tri and chest fri?
Sat and Sun few basic weights at home just to keep strength up.

any ideas what sort of lifts and that i should be doing as my gym has no personal trainer or anything so im having to do all myself

gym has usual cable equipment for back, chest, tri, biceps and usual free weights.

much appreciated for your help will post a few pics of myself soon and some more after few weeks show how im doin.

Tom
(Looking forward to next few months hard work)

nathanlowe · 02-03-2008, 01:28 PM

First of all looks good that your going to train monday, wednesday and friday. Youll have good rest inbetween.
No need for the weights at home on sat and sunday so scrap them.

What are you goals ?

http://www.uk-muscle.co.uk/getting-s...beginners.html
There is alot of information their which is vital. Also read all of the other stickies.

It might be good to focus on core strength before you start weight training.
IE - Body squats, Pushups, situps, pullups etc

Big_Dan · 02-03-2008, 04:35 PM

personally i would do

Monday - back - bis
Wednesday - Chest - tris
Friday - legs

because if your thinking of doing deadlifting on a monday and squatting on a wednesday , your legs wouldnt have enough rest !!

just a thought mate !!

and exercises are planning to do ?

Beach_07 · 02-03-2008, 07:10 PM

My goals are to going some weight and muscle.

Il post a few pics up im currently 9st been this weight for 3 years and im about 5 ft 10 so i look slightly thin and not to built but i got the shape of arms comin from working out at home. i dont wanna be massive but i want to fill my clothes and i want that bit of confidence boost as my weight and that gets me down alot.

thinking of doing a few push ups pull ups and sit ups first just then go into daily plan as suggestesed above.

also any more help on achiving my goals much appreciated

Tom

AR77 · 02-03-2008, 07:47 PM

I would recommend doing full body workouts at the beginning in order to build a base foundation for yourself, and then working in splits if you wish.

However if you'd prefer to do split I would do the same as Big Dan has stated except maybe switch Bi's and Tri's around and working Shoulders into one of the upper body days if you can.

Big_Dan · 02-03-2008, 07:59 PM

Quote:

However if you'd prefer to do split I would do the same as Big Dan has stated except maybe switch Bi's and Tri's around.

The only thing with switching bis and tris round would be that, tris would probably still be aching when going to train chest !!
Its just a thought mate !!

The basic beginners would i would recommend -
mon-
Back -
Deadlifts - 5x5
wide lat pull downs -3x6-8
single arm dumbell rows - 3x6-8
shrugs - 3x8
preacher curls - 3x8

Wednesday-
chest-
Flat bench barbell - 5x5
incline dumbell press - 3x6-8
Decline barbell press - 3x6-8
tricep push downs - 3x6-8

Friday -
Legs-
warm up - 3x12 leg extensions - lightish weight
Squats - 5x5
leg press - 3x6-8
straight leg deadlifts - 2x6-8
seated calf raises - 3x12

I would probs add shoulders in , when your more advanced matey !!

leg press

AR77 · 02-03-2008, 08:08 PM

Yeah, I see your point about the tri's being tired. At the beginning I'm not sure there's much of a need to do much isolation for arms anyway.

Why you not recommend doing shoulders at the start out of interest?

Beach_07 · 03-03-2008, 04:52 PM

Thanks for help everyone going to have start tonight see how it goes would u recommend having protein shake i got some of that maxi muscle progain stuff wud u hav before or after workout i already have one at mid day.

Big Dan thanks for the routine plan has helped me alot.

Tom

MATTY_2008 · 03-03-2008, 08:13 PM

I WOULD SUGGEST YOU HAVE UR PROTEIN SHAKE ROUGHLY 30 MINS BEFORE YOUR WORKOUT, MAYBE'S THROW IN SOME FINE OATS TO BOOST UP YOUR CARBS, THAT'S WHAT I DO ANYWAY. ALSO EAT A HIGH PROTEIN MEAL WITHIN 30 MINS OF WORKOUT.

MATTY_2008 · 03-03-2008, 08:17 PM

ALSO DITCH THE MAXI MUSCLE STUFF, I THINK IT'S OVERPRICED AND TASTES HORRIBLE, YOU CAN GET SOME JUST AS GOOD WHEY PROTEIN AT A MUCH BETTER PRICE FROM WWW.MYPROTEIN.CO.UK CHECK OUT THE WEBSITE M8 THEY HAVE LOADS OF QUALITY SUPPLEMENTS.

02-03-2008, 12:44 PM	#1 (permalink)
Beach_07 Newbie Trainer Join Date: Jan 2007 Posts: 15	Getting a routine together Hey all, Just joined my local gym im 9st and fairly skinny and need to put some weight on. Iv currently got the nutrition side sorted just need some ideas ona basic routine so i wont overtrain. was thinkin back and biceps on monday, legs wed and tri and chest fri? Sat and Sun few basic weights at home just to keep strength up. any ideas what sort of lifts and that i should be doing as my gym has no personal trainer or anything so im having to do all myself gym has usual cable equipment for back, chest, tri, biceps and usual free weights. much appreciated for your help will post a few pics of myself soon and some more after few weeks show how im doin. Tom (Looking forward to next few months hard work)

02-03-2008, 01:28 PM	#2 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,161	Re: Getting a routine together First of all looks good that your going to train monday, wednesday and friday. Youll have good rest inbetween. No need for the weights at home on sat and sunday so scrap them. What are you goals ? http://www.uk-muscle.co.uk/getting-s...beginners.html There is alot of information their which is vital. Also read all of the other stickies. It might be good to focus on core strength before you start weight training. IE - Body squats, Pushups, situps, pullups etc

02-03-2008, 04:35 PM	#3 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 496	Re: Getting a routine together personally i would do Monday - back - bis Wednesday - Chest - tris Friday - legs because if your thinking of doing deadlifting on a monday and squatting on a wednesday , your legs wouldnt have enough rest !! just a thought mate !! and exercises are planning to do ? __________________ getting back on track To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-03-2008, 07:10 PM	#4 (permalink)
Beach_07 Newbie Trainer Join Date: Jan 2007 Posts: 15	Re: Getting a routine together My goals are to going some weight and muscle. Il post a few pics up im currently 9st been this weight for 3 years and im about 5 ft 10 so i look slightly thin and not to built but i got the shape of arms comin from working out at home. i dont wanna be massive but i want to fill my clothes and i want that bit of confidence boost as my weight and that gets me down alot. thinking of doing a few push ups pull ups and sit ups first just then go into daily plan as suggestesed above. also any more help on achiving my goals much appreciated Tom

02-03-2008, 07:47 PM	#5 (permalink)
AR77 Newbie Trainer Join Date: Mar 2008 Posts: 26	Re: Getting a routine together I would recommend doing full body workouts at the beginning in order to build a base foundation for yourself, and then working in splits if you wish. However if you'd prefer to do split I would do the same as Big Dan has stated except maybe switch Bi's and Tri's around and working Shoulders into one of the upper body days if you can.

02-03-2008, 08:08 PM	#7 (permalink)
AR77 Newbie Trainer Join Date: Mar 2008 Posts: 26	Re: Getting a routine together Yeah, I see your point about the tri's being tired. At the beginning I'm not sure there's much of a need to do much isolation for arms anyway. Why you not recommend doing shoulders at the start out of interest?

03-03-2008, 04:52 PM	#8 (permalink)
Beach_07 Newbie Trainer Join Date: Jan 2007 Posts: 15	Re: Getting a routine together Thanks for help everyone going to have start tonight see how it goes would u recommend having protein shake i got some of that maxi muscle progain stuff wud u hav before or after workout i already have one at mid day. Big Dan thanks for the routine plan has helped me alot. Tom

03-03-2008, 08:13 PM	#9 (permalink)
MATTY_2008 Newbie Trainer Join Date: Feb 2008 Posts: 68	Re: Getting a routine together I WOULD SUGGEST YOU HAVE UR PROTEIN SHAKE ROUGHLY 30 MINS BEFORE YOUR WORKOUT, MAYBE'S THROW IN SOME FINE OATS TO BOOST UP YOUR CARBS, THAT'S WHAT I DO ANYWAY. ALSO EAT A HIGH PROTEIN MEAL WITHIN 30 MINS OF WORKOUT. Last edited by MATTY_2008; 03-03-2008 at 08:19 PM.

03-03-2008, 08:17 PM	#10 (permalink)
MATTY_2008 Newbie Trainer Join Date: Feb 2008 Posts: 68	Re: Getting a routine together ALSO DITCH THE MAXI MUSCLE STUFF, I THINK IT'S OVERPRICED AND TASTES HORRIBLE, YOU CAN GET SOME JUST AS GOOD WHEY PROTEIN AT A MUCH BETTER PRICE FROM WWW.MYPROTEIN.CO.UK CHECK OUT THE WEBSITE M8 THEY HAVE LOADS OF QUALITY SUPPLEMENTS.

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
A Basic Compound Routine For 'Beginners'	TH&S	Getting Started	64	09-10-2008 08:02 PM
Analysing my Routine	illy	Getting Started	5	28-12-2007 03:09 PM
Need advice on my routine	wonderboy1o1	Getting Started	4	01-05-2007 03:18 AM
routine, doesnt help lose bf?????	Deano!	Advanced Bodybuilding	2	09-11-2005 01:26 PM