vudu
New member
help with routine
Day 1
Bench press 5x5
Incline Press 5x5
Flys 3x5
Some other Chest machine(will vary)
Standup Curl 2 21s
Seated Dips 5x5
Regular Dips
Free weight curls 2x15
Abs (exercise will vary)
Day 2
Pull Ups
Lateral Pull Down 3x5
Lateral Raise 3x5
Front Lateral Raises 3x6
Shoulder Press 3x5
Hammer Strength Lateral Pull Downs 3x5
Barbell Shrugs 3x4
Abs (exercise will vary)
Day 3
Machine Calf Raises 3x7
Leg Extensions 5x5
Leg Curls 5x5
Leg Press 5x5
Abs (exercise will vary)
I know most of you will say squats, but my back's not in the best shape if you get my drift and I prefer to avoid any possible injury to my lower back.
I'm 5'10 165-170 lbs. I've been working out for a few months but I really didnt know what I was doing till now, I wasnt working out seriously either but some how managed to gain 20 lbs and grow some. I've read alot in the last few days and decided to get serious about lifting. During those months I would go to the gym 1-2 times a week and didnt keep track of anything.
I'll be using creatine, protein, and R-AlA pills. My diet will mainly consist of meat/poultry with about 2-3 cups of white rice daily, with alot of cereal with milk and orange juice, an average of 3,000 calories daily is what I plan to consume. I will be taking the creatine 30 mins to an hr before going to the gym and the protein immidiately after I return. I have one question though, should i take the creatine and protein on a daily basis even on non workout days?
Feel free to criticize me as much as you possibly can about anything you think I should change. I'm just an amateur looking for some expert advice.
I start next week.
Day 1
Bench press 5x5
Incline Press 5x5
Flys 3x5
Some other Chest machine(will vary)
Standup Curl 2 21s
Seated Dips 5x5
Regular Dips
Free weight curls 2x15
Abs (exercise will vary)
Day 2
Pull Ups
Lateral Pull Down 3x5
Lateral Raise 3x5
Front Lateral Raises 3x6
Shoulder Press 3x5
Hammer Strength Lateral Pull Downs 3x5
Barbell Shrugs 3x4
Abs (exercise will vary)
Day 3
Machine Calf Raises 3x7
Leg Extensions 5x5
Leg Curls 5x5
Leg Press 5x5
Abs (exercise will vary)
I know most of you will say squats, but my back's not in the best shape if you get my drift and I prefer to avoid any possible injury to my lower back.
I'm 5'10 165-170 lbs. I've been working out for a few months but I really didnt know what I was doing till now, I wasnt working out seriously either but some how managed to gain 20 lbs and grow some. I've read alot in the last few days and decided to get serious about lifting. During those months I would go to the gym 1-2 times a week and didnt keep track of anything.
I'll be using creatine, protein, and R-AlA pills. My diet will mainly consist of meat/poultry with about 2-3 cups of white rice daily, with alot of cereal with milk and orange juice, an average of 3,000 calories daily is what I plan to consume. I will be taking the creatine 30 mins to an hr before going to the gym and the protein immidiately after I return. I have one question though, should i take the creatine and protein on a daily basis even on non workout days?
Feel free to criticize me as much as you possibly can about anything you think I should change. I'm just an amateur looking for some expert advice.
I start next week.
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