clean simply routine ??

JayCee2 · 13-08-2006, 11:19 PM

i work out at home at the mo, im also not sure what the exercisis are called either so id be greatfull of sum help with setting up a routine.

ive popped apost up and im going to use a new diet plan so now just the workout to sort...

also i do 5sets x10reps on each exercise would i be better doing (powersets) ie 5x5 very heavy ?

monday- biceps/chest
tuesday- rest
wednesday-triceps and leggs
thusday- rest
friday-shoulders

weekend rest

i have no bench but i have a bumbell and bar set thats it are there any good exersise too do ? i wanna get my chest blits and big , but cant do bench press, mya fav exercise is kick backs love em !

i try to lift as heavy as i can so i stuggle to get to ten on each is that a good idea, u need to go heavy to get big ?

regards jamie

ps im not plaining on traing forever at home but want to feel nice and confident and ready when i do !

Squatty · 13-08-2006, 11:27 PM

Home training is limited but I would suggest:

Monday: Chest & Triceps
Tuesday: Legs
Thursday: Shoulders & Biceps
Friday: Back (I notice you don't do back at the moment.Is there a reason for this?)

For chest :
Flat press
Incline press
Flyes

Triceps:
Dips (or close grip press)
Kickbacks

Legs:
Squats
Leg Curls
Leg Extensions
Calf Raises

Shoulders:
Barbell Press
Lat Raises

Biceps:
Barbell Curls
Preacher Curls

Back:
Barbell Rows
Dumbbell Rows
Deadlifts
(Also,can you get yourself a chinning bar and fix it over the door)

But you know what I think mate. Get yourself to the gym pronto - you'll be able to do a much more varied workout there

JayCee2 · 13-08-2006, 11:31 PM

cheers mate i dont do back coz i dont really know what exercisie work out the back i have got so much to learn its unreal sorri if all this newbi stuff pi@~sis ppl off

ops: :?

what sort of reps and sets should i go for as heavy as possible or a good weight ?

regards jay

Squatty · 13-08-2006, 11:38 PM

I would aim for 3 to 4 sets of each exercise. Don't get too hung up over the number of reps until you've got your form sorted out (another good reason to join a gym - you need someone to check your form out). However, I'd try to get between 6 to 10 reps out. If you can do more, then you need to be upping the weight. The exeption to this is squats, dips and chins where you should try and do each set to failure.

You need to start work on your back. I didn't train back for the first couple of years (well, you don't see what it looks like do you) and I've been playing catch up ever since

JayCee2 · 13-08-2006, 11:45 PM

sound advice mate will keep it in mind

hears a piccy of my back at mo sorri its not a big pic i resized it coz my back looks minging just getting over a ****ing nasty rash :shock:

so appoligise for that

Squatty · 14-08-2006, 10:56 AM

Back don't look too bad considering you don't do any direct back work. With that base you should build up fairly quickly.

And Jay - stop f**king apologising for everything. This is a very safe forum. You're clearly taking your training seriously and people will respect that

JayCee2 · 14-08-2006, 11:02 AM

ok will do mate , cheers for the comment too mate

***Extreme*** · 19-08-2006, 09:50 AM

Jay, get onto EBAY, you'll get a bench for pennies.

www.extremenutrition.co.uk

JayCee2 · 19-08-2006, 07:25 PM

lol i didnt even think of that :?

13-08-2006, 11:19 PM	#1 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	clean simply routine ?? i work out at home at the mo, im also not sure what the exercisis are called either so id be greatfull of sum help with setting up a routine. ive popped apost up and im going to use a new diet plan so now just the workout to sort... also i do 5sets x10reps on each exercise would i be better doing (powersets) ie 5x5 very heavy ? monday- biceps/chest tuesday- rest wednesday-triceps and leggs thusday- rest friday-shoulders weekend rest i have no bench but i have a bumbell and bar set thats it are there any good exersise too do ? i wanna get my chest blits and big , but cant do bench press, mya fav exercise is kick backs love em ! i try to lift as heavy as i can so i stuggle to get to ten on each is that a good idea, u need to go heavy to get big ? regards jamie ps im not plaining on traing forever at home but want to feel nice and confident and ready when i do !

19-08-2006, 09:50 AM	#8 (permalink)
*Extreme* Super Moderator Super Moderator Join Date: Oct 2004 Location: UK Posts: 1,334 Rep Power:	Jay, get onto EBAY, you'll get a bench for pennies. www.extremenutrition.co.uk ______________________ www.extremenutrition.co.uk - 25% OFF FOR ALL MC MEMBERS, discount code MCD25. www.betterbodies.uk.com Seriously cheap sports nutrition! DYNALYNE, the strongest fat burner ever, ONLY £24.95!

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13-08-2006, 11:27 PM	#2 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Home training is limited but I would suggest: Monday: Chest & Triceps Tuesday: Legs Thursday: Shoulders & Biceps Friday: Back (I notice you don't do back at the moment.Is there a reason for this?) For chest : Flat press Incline press Flyes Triceps: Dips (or close grip press) Kickbacks Legs: Squats Leg Curls Leg Extensions Calf Raises Shoulders: Barbell Press Lat Raises Biceps: Barbell Curls Preacher Curls Back: Barbell Rows Dumbbell Rows Deadlifts (Also,can you get yourself a chinning bar and fix it over the door) But you know what I think mate. Get yourself to the gym pronto - you'll be able to do a much more varied workout there

13-08-2006, 11:31 PM	#3 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	cheers mate i dont do back coz i dont really know what exercisie work out the back i have got so much to learn its unreal sorri if all this newbi stuff pi@~sis ppl off ops: :? what sort of reps and sets should i go for as heavy as possible or a good weight ? regards jay

13-08-2006, 11:38 PM	#4 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	I would aim for 3 to 4 sets of each exercise. Don't get too hung up over the number of reps until you've got your form sorted out (another good reason to join a gym - you need someone to check your form out). However, I'd try to get between 6 to 10 reps out. If you can do more, then you need to be upping the weight. The exeption to this is squats, dips and chins where you should try and do each set to failure. You need to start work on your back. I didn't train back for the first couple of years (well, you don't see what it looks like do you) and I've been playing catch up ever since

13-08-2006, 11:45 PM	#5 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	sound advice mate will keep it in mind hears a piccy of my back at mo sorri its not a big pic i resized it coz my back looks minging just getting over a ****ing nasty rash :shock: so appoligise for that

14-08-2006, 10:56 AM	#6 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Back don't look too bad considering you don't do any direct back work. With that base you should build up fairly quickly. And Jay - stop f**king apologising for everything. This is a very safe forum. You're clearly taking your training seriously and people will respect that

14-08-2006, 11:02 AM	#7 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	ok will do mate , cheers for the comment too mate

19-08-2006, 07:25 PM	#9 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	lol i didnt even think of that :?