need a getting back into it routine.

[flex123]

I took acouple months off from lifting and today I'm going to hit the weights again. I got a buddy that asked me to workout with him and show him somethings, he hasn't really worked out before, maybe he has lifted but not on a strict routine. Anyways I need help with a workout plan to ease us back into it and then one to keep for abit once we're into in again. I was thinking of this:

MON: chest(flat,incline,decline,free-weight butterflys)
TUES: Arms(bi's,tri's,forearms,)
WEDS: legs(extensions,struts,reverse-extensions, standing calf raises)
THURS: shoulders(military press, arnold-press, standing-;aterial raises, sitting lateral raises, straight bar-shrugs, dumbell shrugs)
FRI: back(close-grip lat-pulldown then wide grip,standing-leanover rows with barbell, dumbell rows, deadlifts)

Some of the exersises I just put my own name on them to explain, I don't know the workout name sorry.

I have a olympic bench...dumbells....curlbar...leg-extension...row machine....universial machine with pulldown bar which I could do both tri's and back on...

If you guys can help with some workouts and a routine for me to start I would apreciate it. I'm hopig to go eat something brush my teeth then lift.
Thanks FLEX....

 

[Debaser]

Read the thread about DC training man.

I'm trying to get people started on the right track to getting lots of muscle, and the first step to that is forgetting about these kind of BB mag routines.

You will not grow very well (some none whatsoever) unless you have elite genetics on that kind of routine. Splits like that are just not that effective, nor are they efficient.

 

[louden_swain]

Here is a good split routine to follow:

Day 1 - OFF
Day 2 - Delts and Biceps
Day 3 - Legs and Abs
Day 4 - OFF
Day 5 - Chest and Triceps
Day 6 - Back
Day 7 - OFF

The exercise breakdown:

Day 2 - Delts and Biceps

Seated Barbell Presses - 4 x 12-10-8-6
Up-Right Rows - 3 x 8-10
Bent Dumbbell Laterals - 3 x 8-10

Standing Barbell Curls - 3 x 8-10
Incline Dumbbell Curls - 3 x 8-10

Day 3 - Legs and Abs

Squats - 4 x 12,10,8,6
Lunges - 3 x 8-10
Leg Extensions - 3 x 12-15
Lying Leg Curls - 3 x 12-15
Seated Toe Raises - 3 x failure
Standing Toe Raises - 3 x failure
+ abs

Day 5 - Chest and Triceps

Incline Barbell Presses - 4 x 12,10,8,6
Bench Presses - 3 x 8-10
Parallel Dips OR
Dumbbell Flyes - 3 x 8-10

Close Grip Bench Presses - 3 x 8-10
Lying French Presses - 3 x 8-10

Day 6 - Back and Forearms

Deadlifts - 5 x 5-8
Barbell Rows - 3 x 8-10
Seated Pulley Rows - 3 x 8-10
Chins OR
Close Grip Pull-Downs 3 x 8-10

Wrist Curls - 3 x 12-15
Reverse Wrist Curls - 3 x 12-15

Good luck!! If you cannot perform some of these exercises because of lack of equipment, please let me know and we can modify this program.

 

[flex123]

Thanks LS

 

[flex123]

questions on how to do these:

incline dumbell curls?
seated toe raises?
lying french presses?


arn't upright rows and barbell rows the same?

and I can't do seated pully rows

 

[flex123]

just bumping this and hoping to get a responce from Swain...Thanks man. I did your chest routine yesterday and being the first day back in the gym I'm pretty darn sore today. It's a good feeling to start back up after a long break.

 

[louden_swain]

questions on how to do these:

incline dumbell curls?
seated toe raises?
lying french presses?


arn't upright rows and barbell rows the same?

and I can't do seated pully rows

Sorry bro for the late response, here are some links that may help:

Incline Dumbbell Curls
http://www.2-fit.com/video/idcurls.htm

Seated Toe Raises
http://www.betterbodz.com/calves/seated_calf_raises.html
http://www.fitnesslynn.com/calves2.htm

Lying French Presses
http://www.2-fit.com/video/sklcrshr.htm

Up-Right Rows
http://www.2-fit.com/video/uprightrb.htm

Barbell Rows
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

For some reason this guy is moving his upper back. Keep your back bent at 70 degrees and pull the bar into the waist.

As for seated Pulley Rows, skip them for now. If you would like you could alternate barbell rows with dumbbell rows. You might actually like these better. Go ahead and add a couple sets of shrugs to your routine (in place of seated pulley rows)

Dumbbell Rows
http://www.2-fit.com/video/drows.htm

Barbell Shrugs
http://www.2-fit.com/video/bshrugs.htm

By the way, did you and your girl ever iron things out?

 

[flex123]

Thanks swain...I did chest the other day and I guess it's been awhile and my entire body just fell apart, because the ligements by my elbows are killing me, feels like my elbows were smashed with a hammer or something OUCH... It's probbly because my arms gor week and can't support the weight from doing chest.
and the girl question is a yes, thanks for asking.