Thread: Newbie, need a workout schedule plz !

Hello everyone just joined today, i have been training on and off for about a year now and want to get in to it probely, i got my shakes today for phd in hull and spoke to andy who give me some good tips on how to put on some weight. So i just want a good workout to get a bit of sixe on any help would be appreciated a lot !!
james.

Lots of options & variables here! What is your current training program like? How many sessions a week can you commit to training?

There is no wonder plan. As Glen said, Give us your target and your current plan and diet and we will get you started.

If your looking to get bigger then you should have a look at this thread by Numerouno - he has put in alot of time training and really knows his stuff - he's a cracking example of the changes you can make in 4 months (120 days).

http://fitforum.co.uk/entry.php?808-...ding-muscle...

hi. firstly my names adam. not andy. lol.

ok you need a routine simply to help you bulk up. you're fairly new to training and should really be keeping it nice and basic. it depends on how many days a week you can train really. i will guess and give you a 4 day split for during the week.

monday: chest

flat bench press: 3 sets x 6-10 reps
incline dumbell press: 3 sets x 8-12 reps
flat flyes: 3 sets x 8-12 reps
pec deck: 3 sets x 8-12 reps

i personally would do abs or calfs after chest as you will have some spare time

tuesday: back and biceps
Wide grip chins: 4 x 8-12 reps
barbell row: 3 x 8-12 reps
reverse grip pulldown: 3 x 8-12 reps
standing barbell curls: 4 x 8-12 reps
seated dumbell hammer curls: 3 x 8-12 reps

wednesday: rest day

thursday: shoulders and triceps
standing barbell press: 3 x 6-10 reps
seated dumbell press: 3 x 8-12 reps
lateral raise: 3 x 10-15 reps
reverse cable flyes: 2 x 10-15
barbell shrugs: 4 x 6-10 reps
tricep dips: 4 x 8-12 reps
cable pushdowns: 3 x 8-12 reps

friday: legs
squats: 4 x 8 reps + 1 set of 20 reps
leg extensions: 3 x 15 reps
hamstring curls: 3 x 12 reps
lunges: 3 x 10-15 reps
calf raises: 5 x 20 reps

saturday and sunday off.

this is a good basic routine. your rest periods should be no more than 1 minute and you should be in the gym no more than 1 hour. start off with weights that you are comfortably reachine the set rep ranges with and then start to push it as you feel comfortable with the exercises. if there are any exercises you dont know how to do let us know and ill find you avideo of them.

would add in deadlifts to that back day = ultimate mass move

with him being new i wouldnt have deadlifts and squats in the same week until his lower back strengthens. after 8 weeks or so we could swap it to have deadlift on back day and leg press instead of squats.

i knew someone was going to ask about the lack of deadlifting lol.

fair point

-AC- ... and that is why your known as the God.

My schedule has worked wonders for me. I have put on a stone in 2 months. Take a look at my blog entries mate.