Recommend a Workout Routine Based on My Gym

[username1]

I've started my diet with 3j, still trying to adjust and get dialed in to the routine and now want to make sure I'm exercising enough, I get tired easily and can't lift much weight like I can only bench 85 lbs (including the bar) - 2 sets of 10 but, usually end up failing at 8. I'm going to get on testosterone replacement therapy (TRT) soon with Chip but, want to make sure I'm doing everything else right first as far as diet and working out.

Below are the pics of my home gym and what I have to work with, I was wondering if somebody could advise me on which types of exercises I can/should be doing with the equipment I have. I'm concerned that if I start testosterone replacement therapy (TRT) and I'm not working out enough or the right muscles that I'm not going to see any benefits or end up getting fat instead or something else. Also, if it helps I'm not trying to get massively bulk and huge, I still want to be slim and fit, have strength but, not look overly muscular.

I posted on another forum a while ago for a beginners routine and this what I was told so this is what I do 3 times a week, Mon. Wed. and Fri.

benchpress - 2 x 10-15
one arm db-row - 2x10-15 each side
leg extension - 2x10-15
pec deck - 2x10-15
lat pull down - 2x10-15
cable rows - 2x10-15

Then I added this on my own -

lunges - 20
crunches with dumbell - can do about 50

I run on off-days on the treadmill, it has a preset for weight loss so I speed walk / run 35 min. 2 miles. Sometimes do 30 min. 1 mile or 20 min.

Pics -

I tried to add pics but, for some reason it's not displaying them so I'm linking below.

i39.tinypic.com/30wqqn8.jpg

i43.tinypic.com/11tx81v.jpg

Edit: that didn't work either, is it since I don't have enough posts so I can post links? If you add an h*t*t*p// before the urls above you'll be able to see the pics.

Thanks

 

[hard2gain]

Can't see your pics but I'll try to help as much as possible. First off with a 3j diet and going on testosterone replacement therapy (TRT) your not gonna get fat! But a good workout routine is gonna make a huge difference in your body comp. and getting you to where you want to be overall! To start with how many day a week are you planning on working out? I would assume at least three but I would prefer four.

So to start with you need a workout split. This means your working certain bodyparts on each day. The simple way to do this is... chest-triceps, Back-biceps, shoulders-traps, and legs (hams, quads, calves). It would help to see what all you've got to work with here but I'll just assume it's all the basics and hopefully you have a decent dumbbell set to work with, if not that needs to be your next investment.

Monday: chest and tri's
Flat bench- 3 sets 12/10/8
incline dumbbell- 3 sets 10/10/10
cable flies- 3 sets 15/15/10
tricep pushdowns- 3 sets 10/10/10
overhead dumbbell extensions- 2 sets 10/10
tricep kickbacks- 2 sets 12/12

Wed- back and bi's
Deadlift- 3 sets 10/5/5 (Have to do these)
Lat pulldowns- 3 sets 10/10/10
bent over rows- 3 sets 12/12/8 (last set heavy)
pullups 2 sets ill failure
barbell curls- 2 sets 12/12
hammer curls- 2 sets 10/10
isolation curls- 2 sets 12/12 (preferably on a preacher if you have one)

friday: shoulders and traps
Dumbbell shoulder press- 3 sets 12/10/8
lateral dumbbell raises- 3 sets 12/12/10
Dumbbell shrugs- 5 sets 20/20/20/15/15
front raises- 3 sets 10/10/10 (dumbell or cable)
barbell shoulder press- 2 sets 25/25

Sat or sun: Legs
Squats- 3 sets 10/8/5
leg press- 3 sets !0/!0/8
lunges (however prefered)
calf raises-4 sets 15/15/12/12

Talk to 3j about how much cardio he wants but this workout will be a good split that will build a good base to put on some solid muscle. Don't worry your not gonna look like a pro bodybuilder overnight that takes years! Good luck to you hope this is helpful!

 

[Motiv8ed]

I posted your pics for you.

Since you're a beginning lifter i would say your current workout is fine. After you get used to working out you can graduate to a split routine. But I'd stay where your at for the next 2 or 3 months. You don't want to push too hard and get an injury. Once you go on testosterone replacement therapy (TRT) your muscles will get stronger fairly quickly, but your ligaments & tendons will take longer.

 

[username1]

Thanks, appreciate the replies!

 

[DJ77]

Where to start ?? First go buy a Flex magazine and read like crazy. Trust me you will learn a lot about different workout routines. Hard2gain is right you need to go to a split workout... If your able to workout your chest again 2days later than you didn't work if out very hard. Most workout every body part once a week. Trust me when I started working out i weighed 147lbs and within a year I was 183lbs using a good diet and GNC supplements. It can be done but you have to lift hard and as heavy as you can and stay with 3js diet.

You mentioned you dont want to be big and bulky, that is mostly determined by your
diet. Ever heard the saying " you have to eat big to get big" ? Your rep ranges should be 8-10 and to failure. You can get by with your current gym but it won't be long before it will limit your progress and you'll need to get a gym membership.

Stay determined and patient you'll see great results.

 

[username1]

Where to start ?? First go buy a Flex magazine and read like crazy. Trust me you will learn a lot about different workout routines. Hard2gain is right you need to go to a split workout... If your able to workout your chest again 2days later than you didn't work if out very hard. Most workout every body part once a week. Trust me when I started working out i weighed 147lbs and within a year I was 183lbs using a good diet and GNC supplements. It can be done but you have to lift hard and as heavy as you can and stay with 3js diet.

You mentioned you dont want to be big and bulky, that is mostly determined by your
diet. Ever heard the saying " you have to eat big to get big" ? Your rep ranges should be 8-10 and to failure. You can get by with your current gym but it won't be long before it will limit your progress and you'll need to get a gym membership.

Stay determined and patient you'll see great results.

That's true that i'm not pushing myself hard enough that's what concerns me about being on testosterone replacement therapy (TRT) and screwing something up. The thing is that I just am not able to push myself and as soon as I start getting tired I end up stopping. I know I'm not pushing myself hard enough since I've worked out with personal trainers before and when I worked out with them, I would be so sore the next day where i'd have difficult walking or even lifting my arm to brush my teeth, really feeling the sore. I'm nothing like that the next day after I workout on my own. I don't know what to do about that, when I work out with personal trainers I get so tired of working out I feel like throwing up.

 

[DJ77]

TRT has nothin to do with going to the gym or working out. It can if you choose to do so. So I'm not sure what you mean about screwing something up. Lots of guys on testosterone replacement therapy (TRT) that are not in the gym every week or at all. You decide if you want to be physically strong or not, you have to want it bad enough to push yourself beyond what's feel comfortable in and out of the gym.

 

[Misc]

DJ77 - The OP mentioned that hes going to get on testosterone replacement therapy (TRT) so im assuming that hes not on it yet and is dealing with low T right now. if that's the case then low test can definitely play a major factor in working out.

username1 - Right now take your time and ease into it. take it day by day. Hard2gain gave you a decent program and i would go by that. you may need to tweak it due to what equipment you have to work with. i would try and stick to that program but if you are feeling sore or just lacking the energy then skip that day and do the scheduled workout the next day. you need to keep pushing yourself but dont try and over do it in the beginning. i took a few months off from lifting and i just got back into it again. i am currently doing 3 days a week and will eventually get to 5-6 days a week like i used to. also keep in mind since you haven't been lifting regularly the first couple weeks is going to make you extremely sore. GL and keep your mind strong while your body catches up.

 

[username1]

DJ77 - The OP mentioned that hes going to get on testosterone replacement therapy (TRT) so im assuming that hes not on it yet and is dealing with low T right now. if that's the case then low test can definitely play a major factor in working out.

username1 - Right now take your time and ease into it. take it day by day. Hard2gain gave you a decent program and i would go by that. you may need to tweak it due to what equipment you have to work with. i would try and stick to that program but if you are feeling sore or just lacking the energy then skip that day and do the scheduled workout the next day. you need to keep pushing yourself but dont try and over do it in the beginning. i took a few months off from lifting and i just got back into it again. i am currently doing 3 days a week and will eventually get to 5-6 days a week like i used to. also keep in mind since you haven't been lifting regularly the first couple weeks is going to make you extremely sore. GL and keep your mind strong while your body catches up.

Thanks for the motivation. When people tell me I'm not doing enough, I start getting depressed and feel like giving up, I ask myself then why even bother at all. Though I know I have to deal with it as it is true what's being said.

Anyway, I can't give up since I might already have pre-diabetes, my doctor thinks it already is diabetes since my sugar was 270 but, I was drinking a ton of alcohol and had just started cutting down, my diet was really messed up also at the time, this was almost 2 months ago. Since then I've been working out using this routine regularly 3 times a week and running off days, I haven't missed a day at all. After exercising regularly and changing my diet my sugar seems to be in control now like less than a hundred, tested on several different occasions. So for me now it's pretty much life/death if I give up my pre-diabetes could turn into full diabetes or who knows what could happen.

I just started 3j's diet recently couple weeks ago I think, it's still difficult for me to eat as many meals a day as I'm supposed to but, I'm trying, I hope I will get there eventually. Like when I first started on the treadmill I would get so tired but, now I feel like I'm getting less tired maybe it's getting easier as I'm getting used to it, I guess it will just take me a lot more time. It's starting to get like that for me on certain exercises also like pec decs used to be much more difficult now it's getting easier same with lat pull downs but, my bench seems to be the same.

I will study hard2gain's workout I'm not familiar with all the terminology so I'll have to spend some time on youtube to see if I can do these exercises.

Thanks again

 

[ccpro]

username 1,
Personally, I get alot of motivation from the "pump" and even the soreness from working out. Sometimes, you just got to push through the work out. Even if you don't feel like being there....do something. I find doing some cardio before a workout will wake me and get me going. Once you outgrow your equipment you'll find going to a gym will motivate you more because of all the people doing the same thing with the same goals.