A balanced gym workout plan needed

[abhibnl]

Hello guys! well i joined gym kinda 2 months ago cause my chest was kinda started looking like boobs due to xtra fat.
so far, biceps strength is incteased, triceps are in shape but not chest.
So i would like to query for following things:
1. How can i gain bicep size? Right now it's 15' max. And it's not kinda round shaped while hardened instead it's flat and hard.
2. I would like to build square type pecs instead of rounded ones but there's not much difference in chest shape during this time. wat to do?
3. I would like to increase my pushups count. I'm only able to do 10 at a time :-(
4. I don't do squat or deadlift. should i go for them?

But above all of these, it'll be much appreciated if anyone can just tell me the perfect weekly gym routine which can help me getting good chest along with biceps and v-shape.
P.S. I'm on natural diet. I don't take steroids or supplements, nothong at all.

 

[Soadman]

Hello guys! well i joined gym kinda 2 months ago cause my chest was kinda started looking like boobs due to xtra fat.
so far, biceps strength is incteased, triceps are in shape but not chest.
So i would like to query for following things:
1. How can i gain bicep size? Right now it's 15' max. And it's not kinda round shaped while hardened instead it's flat and hard.
2. I would like to build square type pecs instead of rounded ones but there's not much difference in chest shape during this time. wat to do?
3. I would like to increase my pushups count. I'm only able to do 10 at a time :-(
4. I don't do squat or deadlift. should i go for them?

But above all of these, it'll be much appreciated if anyone can just tell me the perfect weekly gym routine which can help me getting good chest along with biceps and v-shape.
P.S. I'm on natural diet. I don't take steroids or supplements, nothong at all.

Hello sounds like your wanting too much too fast 2 months isn't a long time gains will come as for deadlift and squat they are the best mass builders so yes do them they are both great and I do both.
As for push ups do a many as you can do if that's 8 then do 5 sets of 8 and trust me pretty soon you'll be doing more than that and as for pec shape ect just keep working out there's loads of workout plans on the net I use my own which is a simple Monday push Wednesday pull Friday legs that's it for me and I'm making gains just make sure your getting enough protein good luck .

 

[abhibnl]

Hello sounds like your wanting too much too fast 2 months isn't a long time gains will come as for deadlift and squat they are the best mass builders so yes do them they are both great and I do both.
As for push ups do a many as you can do if that's 8 then do 5 sets of 8 and trust me pretty soon you'll be doing more than that and as for pec shape ect just keep working out there's loads of workout plans on the net I use my own which is a simple Monday push Wednesday pull Friday legs that's it for me and I'm making gains just make sure your getting enough protein good luck .

thanks bro. and i don't want too much. i know building good body isn't fast task. it require time and effort. and i'll start doing squats and deadlifts. i'm just more concerned about chest shape.
thank you so much. i'll look after protein needs for sure

 

[Soadman]

thanks bro. and i don't want too much. i know building good body isn't fast task. it require time and effort. and i'll start doing squats and deadlifts. i'm just more concerned about chest shape.
thank you so much. i'll look after protein needs for sure

Chest shape comes from genetics really just build your chest with compound lifts then add isolation exercises like chest cables crossovers once you've built your chest it will look great trust me good luck and enjoi .
And if you drink alchohol maybe cut that out as it will only slow your gains down also if you can get a good whey isolate its great for post workout and to help meet your protein intake for the day.
And one last thing I use creatine mono hydrate and the shit does wonders for me maybe you could give that a shot good luck and keep training intense

 

[abhibnl]

Chest shape comes from genetics really just build your chest with compound lifts then add isolation exercises like chest cables crossovers once you've built your chest it will look great trust me good luck and enjoi .
And if you drink alchohol maybe cut that out as it will only slow your gains down also if you can get a good whey isolate its great for post workout and to help meet your protein intake for the day.
And one last thing I use creatine mono hydrate and the shit does wonders for me maybe you could give that a shot good luck and keep training intense

Right now i'm doing 5*5 bench presses both with dumbells and barwell. Push-ups daily.
One advice i would like to ask you about, right now i work out on two body parts in a day.
chest & shoulders
biceps & small workout for back
triceps and v-shape excercise
cardio

Should i do them one in a day or keeping them so is fine too??
Sorry if i'm mistaken on any words, actually i don't know well about workout termalogy.

 

[TakedaShingen]

Right now i'm doing 5*5 bench presses both with dumbells and barwell. Push-ups daily.
One advice i would like to ask you about, right now i work out on two body parts in a day.
chest & shoulders
biceps & small workout for back
triceps and v-shape excercise
cardio

Should i do them one in a day or keeping them so is fine too??
Sorry if i'm mistaken on any words, actually i don't know well about workout termalogy.

I would honestly look into a more well rounded beginner's program. Build a solid foundation. Something like a 3 or 4 day/wk full body routine. I really feel that all of these beginners starting with isolation splits are doing their bodies a disservice.

And Why only a small back workout?
Back day is my favorite day.

Eat lots of good food. Keep workouts intense. And over time...results will come.

 

[oxymoron]

10 min of warm-up brisk walk or walk uphill then 30 min of Weights (2-3 exercises, 1 warm up set and 2 working sets), then finish with Light Cardio 20-30 min
Something like this would be basic and easy to follow:
Monday- Chest and Cardio
Tuesday - Back and Bi-ceps
Wednesday - Cardio & Core
Thursday - Shoulders and Tri-ceps
Friday- Legs
Sat and Sun - Rest

Sent from my htc t-bolt using the elitefitness app.

 

[abhibnl]

I would honestly look into a more well rounded beginner's program. Build a solid foundation. Something like a 3 or 4 day/wk full body routine. I really feel that all of these beginners starting with isolation splits are doing their bodies a disservice.

And Why only a small back workout?
Back day is my favorite day.

Eat lots of good food. Keep workouts intense. And over time...results will come.

thanks for the tips mate.
can you suggest workouts for back? i really would like to work from scratch as i've felt my back isn't much catching up with rest of body parts.

 

[abhibnl]

10 min of warm-up brisk walk or walk uphill then 30 min of Weights (2-3 exercises, 1 warm up set and 2 working sets), then finish with Light Cardio 20-30 min
Something like this would be basic and easy to follow:
Monday- Chest and Cardio
Tuesday - Back and Bi-ceps
Wednesday - Cardio & Core
Thursday - Shoulders and Tri-ceps
Friday- Legs
Sat and Sun - Rest

Sent from my htc t-bolt using the elitefitness app.

thanks for the workout plan mate
p.s. is there any "thanks" or some kind of button on the forum as i really would like you guys' help. I'm really a beginner but i know and i will get the body shape i want

 

[TakedaShingen]

thanks for the tips mate.
can you suggest workouts for back? i really would like to work from scratch as i've felt my back isn't much catching up with rest of body parts.

That's what I mean...find a solid beginner's program. Something like Starting Strength or any full body routine.

If you're against that, and are gonna splits body parts, make sure you're hitting your compounds:
Squats, Bench, Deadlifts...I also feel standing military should be on that list.

Go watch videos on how to execute these properly, and then practice them with low weight and set your base. Building good form is one of the best things you can do as a beginner. Most of us began just pulling weight, but the learning curve has to start somewhere.

As for back, hit the compounds again.

My back day consists of:
Deadlifts
Underhand Barbell Rows
T-Bar rows
Wide grip pull ups

I also do traps and posterior delts on back day cuz I feel they're both pull motions. But you should keep it simple.

And EAT!!! <---this is the most overlooked part of most training programs. Read the nutritional section to learn.