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SonOfThor

Please can you guys help me make a plan

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Thanks for reading this guys, here is the situation,

I need a completely new workout plan as my equipment has changed and i have hit a wall with gains.

I have access to bands, dumbbells and barbell.

I am running LGD in a very low dose right now eating well and everything but I think I am over training with too high a volume at the moment.

Please could one of the more experienced guys here make me a workout plan or help me I know it is a very big thing to ask but I would appreciate it so so much,

If you dont have time or dont want to I understand.

Thanks a lot guys.

 

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6 minutes ago, SonOfThor said:

Cheers mate but I want muscle growth not just strength increase

Ice cream fitness 5x5. A modified version of Stronglifts with added fluff for those who think the girls won’t fancy them if they don’t do bicep curls. You cannot train exclusively for hypertrophy. You need a mix. One session up to 8 reps, another up to 10.

Some only train for strength in the lower rep ranges. You show me someone who can bench 3 plates, squat 4 and deadlift 5 who doesn’t have big muscles :)

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@Crackerman

@Sasnak

Hows this

 

WORKOUT A   (full body)

Pull ups 3xMax

Squat 3x10

Dumbbell press 3x10

Dumbbell curls 3x10

Arnold Press 3x10

Front raises 3x10

Shrugs 3x10

Band lat pull 3x10

Band tricep extension 3x10  

Figure of eight 3x1min

Circles 3x45second (each way)

Leg raises 3xmax

Push ups 3xmax

 

WORKOUT B   (full body)

Deadlift

Bench press

Bent over row

Barbell overhead press

Calf Raises

Reverse Lunges

Lateral Bicep Curls

Tricep extension db crusher

Lateral raises

Band face pull

Band pec flys

Bar dips

Plank

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32 minutes ago, SonOfThor said:

@Crackerman

@Sasnak

Hows this

 

 

WORKOUT A   (full body)

Pull ups 3xMax

Squat 3x10

Dumbbell press 3x10

Dumbbell curls 3x10

Arnold Press 3x10

Front raises 3x10

Shrugs 3x10

Band lat pull 3x10

Band tricep extension 3x10  

Figure of eight 3x1min

Circles 3x45second (each way)

Leg raises 3xmax

Push ups 3xmax

 

WORKOUT B   (full body)

Deadlift

Bench press

Bent over row

Barbell overhead press

Calf Raises

Reverse Lunges

Lateral Bicep Curls

Tricep extension db crusher

Lateral raises

Band face pull

Band pec flys

Bar dips

Plank

Far too many exercises and volume. 

How long have you been training? 

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I’ve not even looked but this^
Just do Stronglifts or the Jason Blaha variation that I recommended. Failing that don’t do full body, do upper lower split instead. Lyle McDonald’s generic bulking routine or Phul. If you don’t fancy those do push, pull, legs.

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6 hours ago, SonOfThor said:

@Crackerman

@Sasnak

Hows this

 

 

WORKOUT A   (full body)

Pull ups 3xMax

Squat 3x10

Dumbbell press 3x10

Dumbbell curls 3x10

Arnold Press 3x10

Front raises 3x10

Shrugs 3x10

Band lat pull 3x10

Band tricep extension 3x10  

Figure of eight 3x1min

Circles 3x45second (each way)

Leg raises 3xmax

Push ups 3xmax

 

WORKOUT B   (full body)

Deadlift

Bench press

Bent over row

Barbell overhead press

Calf Raises

Reverse Lunges

Lateral Bicep Curls

Tricep extension db crusher

Lateral raises

Band face pull

Band pec flys

Bar dips

Plank

Terrible. Absolutely terrible. 
 

train StrongLifts 5x5 come back in 12 weeks 

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It's a waste of time guys.

 

Commented on a couple of his threads. He'll be on a gram a week soon still looking like a dough ball and saying he isn't growing.

Last thread was "stalled weight gain after 40 days" or something. And he's on SARMs.

OP  post a progress picture

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6 hours ago, simonboyle said:

It's a waste of time guys.

 

Commented on a couple of his threads. He'll be on a gram a week soon still looking like a dough ball and saying he isn't growing.

Last thread was "stalled weight gain after 40 days" or something. And he's on SARMs.

OP  post a progress picture

He did in one of the other threads before they got deleted - looking at the pictures you wouldn't think he's ever been to the gym.

OP, stop switching programs every couple of days and instead stick to one routine, also track your weight and adjust your caloric intake accordingly - you just keep fu**ing around, no wonder you're making zero progress.

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7 minutes ago, Malin said:

He did in one of the other threads before they got deleted - looking at the pictures you wouldn't think he's ever been to the gym.

OP, stop switching programs every couple of days and instead stick to one routine, also track your weight and adjust your caloric intake accordingly - you just keep fu**ing around, no wonder you're making zero progress.

I know.

That's why I'm asking.

He's a tool taking gear, not eating, expecting stage level gains from half assed effort and I'm sure he's been lifting for maybe 3 months tops after we cut through all the nonsense.

Didn't listen to a damn thing before, won't now.

I recall him.looking like a skinny fat teenage girl.

 

OP, pics!

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5 sets bench press

5 sets bent over rows

5 sets curls

5 sets close grip bench 

5 sets squat

3 sets lat raises

4 sets shrugs 

Super set 3 sets curls and French press

5 sets shoulder press 

All with barbell Then repeat with dumbbells 

Do that 5 days a week

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On 21/03/2020 at 11:04 AM, simonboyle said:

It's a waste of time guys.

 

Commented on a couple of his threads. He'll be on a gram a week soon still looking like a dough ball and saying he isn't growing.

Last thread was "stalled weight gain after 40 days" or something. And he's on SARMs.

OP  post a progress picture

 

On 21/03/2020 at 5:43 PM, Kazza61 said:

Please don't encourage the deluded fool. 

 

On 21/03/2020 at 5:33 PM, Malin said:

He did in one of the other threads before they got deleted - looking at the pictures you wouldn't think he's ever been to the gym.

OP, stop switching programs every couple of days and instead stick to one routine, also track your weight and adjust your caloric intake accordingly - you just keep fu**ing around, no wonder you're making zero progress.

You all are motivating me more than anything else.

Gona get some crazy gains and crazy physique and prove you all wrong!

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