My Routine- Newbie - Muscle Chat Bodybuilding Forum

Howard · 17-04-2008, 10:01 PM

This is my 4th week on this routine, what do you think of the routine, i've been told it teh best routine for a beginner trying to gain muscle mass!? would this be right.. Any advice very much apprecaited!

Monday :
Cardio

Tuesday:
Deadlifts: 70kg
Barbell bent over rows: 50kg
Pull ups (3x12)
Standing barbell curls: 30kg
Stading Flys

Wednesday:
Flat barbell bench press: 40kg
Incline barbell bench press: 30kg
Dips (3x12)
Standing military press: 35kg

Firday:
Cardio

Saturday:
Squats: 40kg
standing barbell calf raises (3x12)

wogihao · 17-04-2008, 11:09 PM

Ah thats not bad.

Much better than I expeted to be honest.

**Tall** · 17-04-2008, 11:13 PM

I'm impressed. Add in something to work your hams on leg day and you are onto a winner. Box Squats/SLDL/Ham Curls etc

Shoulder Press is very impressive in relation to bench press.

**Tall** · 17-04-2008, 11:15 PM

For rugby training you'll need to add in some explosive work at some point, but that will come in time

Howard · 17-04-2008, 11:19 PM

Quote:

Originally Posted by Tall

I'm impressed. Add in something to work your hams on leg day and you are onto a winner. Box Squats/SLDL/Ham Curls etc

Shoulder Press is very impressive in relation to bench press.

Okk cheers
I also play compeative tennis, so my shoulder were realitly strong to start with, you wouldn't think it just playing tennis but they were.. lol

Thanks for the support!

Howard · 17-04-2008, 11:20 PM

On the bench press I can't seem to get past 40 kg , i can do 35kg for about 15 reps but 40 i can only do about 6... and i've been doing it for about 3 weeks.. i donno if there a reason?

It good to find a forum that people are supportive, not just can't be bothered to be posative because they can bench 100kg!

**Tall** · 17-04-2008, 11:32 PM

Quote:

Originally Posted by Howard

Okk, what would be a good hams exercise?

I also play compeative tennis, so my shoulder were realitly strong to start with, you wouldn't think it just playing tennis but they were.. lol

Thanks for the support!

Box Squats/SLDL/Ham Curls etc

Howard · 17-04-2008, 11:34 PM

Ha, sorry i didn't read that bit before then i did so i change my post so i didn't look stupid, but i was to slowbut ohwell! thanks for the advice mate!

**Tall** · 17-04-2008, 11:34 PM

Quote:

Originally Posted by Howard

On the bench press I can't seem to get past 40 kg , i can do 35kg for about 15 reps but 40 i can only do about 6... and i've been doing it for about 3 weeks.. i donno if there a reason?

It good to find a forum that people are supportive, not just can't be bothered to be posative because they can bench 100kg!

Have you got a spotter...?

Try something like 5x5 on Bench

Howard · 17-04-2008, 11:36 PM

umm what a spotter?

should i drop the weight and build back up i dont' think i could do 5 sets of 5, i could only do about 3..

17-04-2008, 10:01 PM	#1 (permalink)
Howard Gym Addict Join Date: Apr 2008 Location: Felixstowe Posts: 42 Rep Power:	My Routine- Newbie This is my 4th week on this routine, what do you think of the routine, i've been told it teh best routine for a beginner trying to gain muscle mass!? would this be right.. Any advice very much apprecaited! Monday : Cardio Tuesday: Deadlifts: 70kg Barbell bent over rows: 50kg Pull ups (3x12) Standing barbell curls: 30kg Stading Flys Wednesday: Flat barbell bench press: 40kg Incline barbell bench press: 30kg Dips (3x12) Standing military press: 35kg Firday: Cardio Saturday: Squats: 40kg standing barbell calf raises (3x12) Last edited by Howard; 18-04-2008 at 05:58 PM.

17-04-2008, 11:09 PM	#2 (permalink)
wogihao Join Date: Mar 2008 Posts: 189 Rep Power:	Re: My Routine- Newbie Ah thats not bad. Much better than I expeted to be honest.

17-04-2008, 11:13 PM	#3 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,338 Rep Power:	Re: My Routine- Newbie I'm impressed. Add in something to work your hams on leg day and you are onto a winner. Box Squats/SLDL/Ham Curls etc Shoulder Press is very impressive in relation to bench press.

17-04-2008, 11:15 PM	#4 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,338 Rep Power:	Re: My Routine- Newbie For rugby training you'll need to add in some explosive work at some point, but that will come in time

17-04-2008, 11:20 PM	#6 (permalink)
Howard Gym Addict Join Date: Apr 2008 Location: Felixstowe Posts: 42 Rep Power:	Re: My Routine- Newbie On the bench press I can't seem to get past 40 kg , i can do 35kg for about 15 reps but 40 i can only do about 6... and i've been doing it for about 3 weeks.. i donno if there a reason? It good to find a forum that people are supportive, not just can't be bothered to be posative because they can bench 100kg! ______________________ "Remember that rugby is a team game: All 14 of you make sure you pass the ball to Jonah." FAX to the All Blacks Team before the 1995 World Cup semi-final. He was just awsome, need say no more! Last edited by Howard; 17-04-2008 at 11:23 PM.

17-04-2008, 11:34 PM	#8 (permalink)
Howard Gym Addict Join Date: Apr 2008 Location: Felixstowe Posts: 42 Rep Power:	Re: My Routine- Newbie Ha, sorry i didn't read that bit before then i did so i change my post so i didn't look stupid, but i was to slowbut ohwell! thanks for the advice mate! ______________________ "Remember that rugby is a team game: All 14 of you make sure you pass the ball to Jonah." FAX to the All Blacks Team before the 1995 World Cup semi-final. He was just awsome, need say no more!

17-04-2008, 11:36 PM	#10 (permalink)
Howard Gym Addict Join Date: Apr 2008 Location: Felixstowe Posts: 42 Rep Power:	Re: My Routine- Newbie umm what a spotter? should i drop the weight and build back up i dont' think i could do 5 sets of 5, i could only do about 3.. ______________________ "Remember that rugby is a team game: All 14 of you make sure you pass the ball to Jonah." FAX to the All Blacks Team before the 1995 World Cup semi-final. He was just awsome, need say no more!

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