Ok all,
I followed your advice and looked into workout routines online, the only problem is most want a fee for the help. I am broke! I can afford some things but I do not have the extra 10-20 bucks for an online coach. I spent a lot of time reading last night and I think I may have come up with a productive routine.
Monday
Bench press flat 3 sets (1 each) 12x90lb, 10x110lb, 8x120 lbs
Close grip bench press 12x50 10x60 8x70
Dips Body weight 12x, 10x, 8x
Dumbell side lats 12x25lb, 10x30lb, 8x30lb
20min cardio stair machine
Tuesday
Lat pulldown 12X100lb, 10X125lb, 8x140lb
Seated cable rows 12x100, 10x115, 8x125
Reverse curls 12x100 10x115 8x130
Cardio 20 min ski machine
Wednesday
Wide grip pull-ups 2 sets of 10
Barbell rows 12x25 10x35 8x45
Standing curls 12x60 10x70 8x80
Alternating dumbbell curls 12x40 10x50 8x60
Dumbell shrugs 12x100 10x120 8x130
Cardio treadmill 20 min
Thursday
Same as Monday
Friday
Squats 12x160 10x180 8x200
Deadlift stiff leg 12x90 10x100 8x110
Standing calf raise bodyweight 3 sets of 2 minutes random speed
Cardio 20 min rowing machine
Please remember that I am just getting started and I may add weight if I find this week that the weight was too light, (or too heavy). My goal is to gain muscle and weight Then keep it after Anabol. I am trying to gain 20-30 lbs before July if that is possible. I have already followed your advice and changed my diet to more calories I am now at 4500-6000 per day and it is hard to eat this much food. I am doing lots of abs 3-5 times a week and feel good about that, my concern s gaining size. How often should I push myself and add more weight without getting hurt? 10 years ago I could bench 220 5-7 times but since I got started with weights again it seems like 120-130 is heavy. I know you are laughing but I am not sure what I am doing and I could really use the help.
Thanks in advance,
Puny old man.
I followed your advice and looked into workout routines online, the only problem is most want a fee for the help. I am broke! I can afford some things but I do not have the extra 10-20 bucks for an online coach. I spent a lot of time reading last night and I think I may have come up with a productive routine.
Monday
Bench press flat 3 sets (1 each) 12x90lb, 10x110lb, 8x120 lbs
Close grip bench press 12x50 10x60 8x70
Dips Body weight 12x, 10x, 8x
Dumbell side lats 12x25lb, 10x30lb, 8x30lb
20min cardio stair machine
Tuesday
Lat pulldown 12X100lb, 10X125lb, 8x140lb
Seated cable rows 12x100, 10x115, 8x125
Reverse curls 12x100 10x115 8x130
Cardio 20 min ski machine
Wednesday
Wide grip pull-ups 2 sets of 10
Barbell rows 12x25 10x35 8x45
Standing curls 12x60 10x70 8x80
Alternating dumbbell curls 12x40 10x50 8x60
Dumbell shrugs 12x100 10x120 8x130
Cardio treadmill 20 min
Thursday
Same as Monday
Friday
Squats 12x160 10x180 8x200
Deadlift stiff leg 12x90 10x100 8x110
Standing calf raise bodyweight 3 sets of 2 minutes random speed
Cardio 20 min rowing machine
Please remember that I am just getting started and I may add weight if I find this week that the weight was too light, (or too heavy). My goal is to gain muscle and weight Then keep it after Anabol. I am trying to gain 20-30 lbs before July if that is possible. I have already followed your advice and changed my diet to more calories I am now at 4500-6000 per day and it is hard to eat this much food. I am doing lots of abs 3-5 times a week and feel good about that, my concern s gaining size. How often should I push myself and add more weight without getting hurt? 10 years ago I could bench 220 5-7 times but since I got started with weights again it seems like 120-130 is heavy. I know you are laughing but I am not sure what I am doing and I could really use the help.
Thanks in advance,
Puny old man.
