A balanced gym workout plan needed

[zedhed]

Hey bro pretty good first post for you man.
I would highly suggest the Strong Lifts 5x5 for you.
I would also strongly suggest starting all of the lifts on that program with just the OLY bar. This is because this is a progressive load type of workout. Dont let that scare you bro it just means that you increase the weight every workout. So you need to start light so that you dont get stuck.
BTW I started at just the bar for my bench and after 2 progressions of the program was hitting 315.
Each progression is 12 weeks. So I did 12 weeks and took a week off then right back at 12 weeks.

Ok here is the workout for you.
Workout A
BBL Squats
BBL Bench Press
BBL Bent over Row

Work out B
BBL Squat
BBL Over head Press
BBL Dead Lift.

You will do this Mon, Wed and Fri.
Do the program just exactly as it is written. This is the most successful prorgam there is for the vast majority of peeps out there bro and it is time tested and proven over and over again.
Eat BIG and eat clean. You need lots of cals to get the full benefit from this program.
1.5 grms of protein daily per Lb of body weight.

Dont worry about your arms you are hitting them and they will grow. This is a full bod workout plan and it works very very well for anybody wanting size and strength.
If you do the program it would be gr8 if you put up a log bro.
Good luck!

 

[abhibnl]

Thanks guys for your help. but i want to tell you that i'm unable to do pullups. that really sometimes feels me ashamed of myself. Any way or tips which can help me with chinups/pullups? "

 

[TakedaShingen]

Thanks guys for your help. but i want to tell you that i'm unable to do pullups. that really sometimes feels me ashamed of myself. Any way or tips which can help me with chinups/pullups? "

No...you CAN do Pullups. You may not be good at them, but you can build. I used to be able to do 1, maybe two, at first, but these days, I have no problem banging out 15-20 per set. It takes practice and diligence. Don't shy away from something just because you aren't good at it.

 

[abhibnl]

Hey bro pretty good first post for you man.
I would highly suggest the Strong Lifts 5x5 for you.
I would also strongly suggest starting all of the lifts on that program with just the OLY bar. This is because this is a progressive load type of workout. Dont let that scare you bro it just means that you increase the weight every workout. So you need to start light so that you dont get stuck.
BTW I started at just the bar for my bench and after 2 progressions of the program was hitting 315.
Each progression is 12 weeks. So I did 12 weeks and took a week off then right back at 12 weeks.

Ok here is the workout for you.
Workout A
BBL Squats
BBL Bench Press
BBL Bent over Row

Work out B
BBL Squat
BBL Over head Press
BBL Dead Lift.

You will do this Mon, Wed and Fri.
Do the program just exactly as it is written. This is the most successful prorgam there is for the vast majority of peeps out there bro and it is time tested and proven over and over again.
Eat BIG and eat clean. You need lots of cals to get the full benefit from this program.
1.5 grms of protein daily per Lb of body weight.

Dont worry about your arms you are hitting them and they will grow. This is a full bod workout plan and it works very very well for anybody wanting size and strength.
If you do the program it would be gr8 if you put up a log bro.
Good luck!

i guess that program is a paid one bro. :-(
btw, what are those "A" and "B" meant for?? Do tues, thursday, sat/sun are off i the workout?

 

[abhibnl]

No...you CAN do Pullups. You may not be good at them, but you can build. I used to be able to do 1, maybe two, at first, but these days, I have no problem banging out 15-20 per set. It takes practice and diligence. Don't shy away from something just because you aren't good at it.

Well i'm fully agree with you bro. but even after 2 mnths?? that suxx

 

[TakedaShingen]

Well i'm fully agree with you bro. but even after 2 mnths?? that suxx

Just keep working out man. You're complicating this. Go get a full body routine. Start googling. It takes research to find what is gonna be for you. And if you wanna be better at Pullups...just keep attempting them. A couple times a week, close your workout and give em a go.

 

[oxymoron]

Well i'm fully agree with you bro. but even after 2 mnths?? that suxx

Something i did when I first attempted pull ups, I started by doin 1 or 2 or whatever I could get then jumped immediately over to lat pull down machine and did 6-8 more reps. Over time youll be able to bust out more pull ups.

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

 

[abhibnl]

thank you guys

 

[jeanvictor]

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.

 

[jeanvictor]

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 .

yeeeeeeeeeeeeees