Seeking guidance to begin workout routine

[dolemite77]

I'm brand new here to the forums, and yes, I am a skinny bastard. (6'2 170 lbs)

Last summer, I managaged to go from 165 lbs to 180 lbs in three months working out 4 days a week for about an hour. I was also taking creatine. Since then, i've really slacked off, and have settled in to a new job.

Now, I'm back down to 170 lbs. I would like to put on another 15 to 20 lbs (or more!) and am hoping you guys can help me set up a routine for my training. I guess i'm going for an all-around workout, not specifically concentrating on anything. Is there a website somewhere that lists various training routines or such?

I've also just purchased the following items, so let me know how i should incorporate these:

Prolab Creatine Monohydrate 600 gm
Biotest Power Drive
Cytodyne Methoxy-Pro
Twinlab Daily One MultiVitamin

My work schedule is 7am - 5pm so i would most likely be going to the gym after that. I guess I'm just looking for any good ideas/opinions on a diet and training schedule that i should follow. Thanks!

 

[playdo]

Eat atleast 6 meals a day...about 250-300 grms of protein...take the creatine and the vitamins you bought..lift heavy...try this routine.

TRAINING
Day 1: chest
Day 2: back/traps
Day 3: shoulders
Day 4: arms
Day 5: legs
Day 6: REST
Day 7: REST
Day 8: repeat

Chest Training:
Flat dumbbell press 3 x 8-12
Bench press 3 x 8-12
Incline press 3 x 8-12
Dips 4 x 8-12

Back Training:
1 arm dumbbell rows 3 x 8-12
front pulldowns 3 x 8-12
barbell rows 3 x 8-12
close grip pulldowns 3 x 8-12
deadlifts 4 x 8-12

Trap Training:
behind back barbell shrugs 3 x 8-12
upright rows 3 x 8-12

Shoulder Training:
military press 3 x 8-12
1 arm dumbbell side laterals 3 x 8-12
rear delt laterals 3 x 8-12
cable side laterals 3 x 8-12

Biceps Training:
Alternating dumbbell curls 3 x 8-12 per arm
Preacher curls 3 x 8-12
Concentration curls 3 x 8-12

Triceps Training:
Dips 3 x 8-12
1 arm overhead dumbbell extension 3 x 8-12
Lying tricep extension 3 x 8-12

Forearm Training:
reverse dumbbell wrist curls 4 x 12-20 each
dumbbell wrist curls 4 x 12-20

Quad Training:
Squats 4 x 10-15
Side Lunges 3 x 10-12
Hack Squats 3 x 10-15
Leg Extensions 4 x 10-15

Hamstring Training:
Unilateral leg curl 4 x 10-15 each
Stiff Leg Deadlifts 3 x 10-15
Lying Leg Curls 4 x 10-15

Abdominal Training:
Decline Crunch 3 x 20
Reverse Crunch 3 x 20
Hanging knee raises 2 x 15

 

[dolemite77]

Wow, that looks really good.... Intense though. I will stick to Mon Wed Fri for a couple weeks right now, then ease into a 4 or 5 day / week routine... Thanks alot!

 

[Charlie B]

Week 1

WORKOUT #1 CHEST / BACK

1. FLYES
2. SUPERSET WITH INCLINE PRESS

3. CLOSE-GRIP PULLDOWNS (PALMS FACING YOU)
4. SUPERSET WITH PULLOVERS, SEATED CABLE ROWS OR BENT-OVER ROWS

5. SHRUGS OR UPRIGHT ROWS


WORKOUT #2 LEGS / ABS

1. LEG EXTENSIONS
2. SUPERSET WITH LEG PRESSES OR SQUATS

3. CALF RAISES

4. ABS

Week 2

WORKOUT #3 SHOULDERS / ARMS

1. LATERAL RAISES

2. BENT-OVER LATERAL RAISES

3. CURLS

4. TRICEP EXTENSIONS OR PUSHDOWNS
5. SUPERSET WITH DIPS


WORKOUT #4 LEGS / ABS (CAN REPEAT #2 IF YOU PREFER NOT TO DO DEADLIFTS)

1. DEADLIFTS

2. LEG EXTENSIONS

3. ABS

Week 3 - repeat cycle

Note: Intensity is the key. The more intensity you can give, then the less you can or should do. Do minimal number of warm-up exercises, followed by one strict set to complete muscular failure.

Also, here is a cardio workout that is great, plus it only takes 12 minutes and you only do it three times a week. Here it is. Jogging warm-up 4 min / then run 90-100% intensity for 20 sec, then walk 10 sec, repeat for a total of 8 / jogging cool-down 4 min. Sounds easy, but it will surprise you. (doing excessive cardio will cut into any gains that may result from weight training)

email me if you have specific questions

 

[transplant]

I agree 100%

with Charlie B!
Sounds like you are a hardgainer (no offence)..........so your looking for something like suggested by Charlie B or you could train for endless hours 5 days a week and short change yourself.............your choice!

P.S. I was also a hard gainer......graduated high school at 5'8 and 132lbs 8%bf

 

[theoak01]

that routine charlie suugested looks ok but there are some flaws,i dont like to work two big upper body parts at once,ill do a high /kow super set like chest and quads,i tried this once and i damn near passed out i got so pumped
maybe try something like this

day1 chest/quads

day 2 back/hams/calfs/abs

days 3 shoulders / arms

stick with basic compund exercises and then add a few isolations

 

[dolemite77]

Man, so much to choose from, what do i doooooO?! THanks for the input guys, it definately helps! Since I'm just getting back into things, I'm gonna go 2 or 3 weeks at just Mon Wed Friday schedule.. You think I should later go to a 4 or even 5 day a week schedule? Also, can anyone answer this????

Remember the stuff I listed that I'm taking?

Prolab Creatine Monohydrate 600 gm
Biotest Power Drive
Cytodyne Methoxy-Pro
Twinlab Daily One MultiVitamin

Well, in what way do you think i should take this stuff...

Here's what i'm doing now:

Everyday, i'm taking the Twinlab vitamins first thing in the morning.

I'm also loading the creatine 3-4 times a day. (i'll do this for a couple more days...)

I'm only taking the Methoxy and the Power DRive on the days i work out, like this:

Power Drive w/ creatine 1/2 hr before workout...

MethoxyPro w/ creatine imediately after workout...

Is it bad to eat a meal before working out?

Lots o questions, thanks for any suggestions folks!~

 

[transplant]

to the Canadian Oak.........

You can mix and match.......the routine is a guide to give you an idea to expand on!
Good luck!

 

[Charlie B]

Just a note. Compound exercise are great, but you will only be as good as your weakest link. For example while doing pull downs, you will terminate the exercise when your arms fail, not your lats. An isolation exercise combined with a compound movement will ensure that all muscle groups are fully worked.

 

[transplant]

Very true!

Charlie B is right.......if you still avoid pre-exhaustion you will have to compensate and reduce your arm training even more!