steveT95 Posted November 18, 2013 Share Posted November 18, 2013 So I recently purchased some gym equipment other than the EZ curl barbell and the dumbbells I already had. This is what I bought: Buy York 2 in 1 Ultimate Workout Bench at Argos.co.uk - Your Online Shop for Weightlifting and exercise benches. I have a bench for bench press. Fly curl attachments. Leg extension attachments. Pull down bar. Padded rest for bicep curls. I can't use the last three that are listed simultaneously because it means I have to change the set-up of the bench and that's too much rest time between sets. I also have a straight barbell, an EZ curl barbell and several dumbbells. I want to gain mass and am aware I need to eat big and lift heavy. I would like to have a four day routine that involves 3 days of heavy lifting and one day of cardio. For my cardio I sprint up and jog down a hill for twenty minutes. Could anyone suggest a routine? I've searched the internet but would like something more specific to my set-up. I would go on a bodybuilding forum but they're full of arrogant knuckle-scrapers. Thanks for your help! I'm finding my lack of a sufficient routine really frustrating and I'm losing my gains! Link to post Share on other sites
Jhon Posted November 20, 2013 Share Posted November 20, 2013 Workouts are so god for actual fitness of the body and good health so i am agree with your reviews about it.Different people like different workouts but mostly i like these workouts for fitness of the body and build the body muscles. Swimming cycling Push ups Running Pull ups. Link to post Share on other sites
Jhon Posted November 23, 2013 Share Posted November 23, 2013 Workouts are so god for actual fitness of the body and good health so i am agree with your reviews about it.Different people like different workouts but mostly i like these workouts for fitness of the body and build the body muscles. Swimming cycling Push ups Running Pull ups. Brienshamp personal trainer Link to post Share on other sites
dichotomy Posted November 23, 2013 Share Posted November 23, 2013 (edited) 5x5 stronglift program http://www.muscleandfitness.com/workouts/workout-routines/get-jacked-shredded-stronglifts-5x5-program Running up hills is excellent cardio program between lift days. Sprint up fast as you can, walk down, repeat for 20-30 mins. Lots of protein and veggies - watch the carbs and sugars. Edited November 23, 2013 by dichotomy Link to post Share on other sites
theonlyjuan Posted November 23, 2013 Share Posted November 23, 2013 Bicep/Shoulders Bicep Barbell curl - 6-8 x 3-4 Incline Hammer curl - 6-8 x 3-4 Incline Dumbell curl - 6-8 x 3-4 Preacher curl - 6-8 x 3-4 Shoulders Military press - 6-8 x 3-4 Upright row - 6-8 x 3-4 Side raises - 10-12 x 3-4 Front raises 10-12 x 3-4 Arnold DB Press - 6-8 x 3-4 Tricep/Back Tricep Barbell close grip bench press - 6-8 x 3-4 Lying Tricep Extensions - - 6-8 x 3-4 French Press - 6-8 x 3-4 Overhead dumbbell extensions - 6-8 x 3-4 Bench Dips 10-12 x 3-4 Back Barbbell Bent over Row 6-8 x 3-4 wide grip Pull down 6-8 x 3-4 Deadlifts - 6-8 x 3-4 One arm DB row - 6-8 x 3-4 Chest Flat BB bench press - 6-8 x 3-4 Incline BB bench press - 6-8 x 3-4 Flat DB bench press - 6-8 x 3-4 Incline DB bench press - 6-8 x 3-4 Guillotine Press - 6-8 x 3-4 ( Do not try too heavy weight ) Flat/incline flys - 6-8 x 3-4 Rough idea, doesn't mean you have to do them all or stick to the rep/set range. Find out what works best for you. I personally do 1 muscle group per day Your body will adapt quick so you have to change it up now and then. Look into drop-sets, pyramid sets, 21's etc Watch video's on proper technique because poor form will not get you anywhere. It takes a while to find what works for you, so it's just a starting guide Link to post Share on other sites
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