Twellsie

iTrader: (1)

Can anyone give me some guidence about what i need to be doing,
I have just joined a local gym with a view to bulking up a little, i am aiming to go 3-4 times a week but have no ideas what exercises/reps/weights i should be using.

Any help would be appreciated.

Rich

robocos

Look at the basic list of exercises on this forum.

Stick to the big compund movements i.e Deadlift / Squat / Bench Press / Shoulder press. You will utilise every muscle group if you do these and it is proven to pack on the muscle.

But remember that all the work in the gym amounts to nought unless your diet is correct.

Kieron

Any gym worth its salt will give you an introduction and build you a basic routine showing you how to use tha machines.

Twellsie

iTrader: (1)

i know how to use the equipment, just woundered if anyone had any specific training routines

BOBFRST

I've got one for ya m8 and it works a treat its a 5 set x 5 rep 4 Day Workout Plan, do a light warmup set of each exercise before starting your main workout, go for comfortable weights [no heroics ] to start with and increase slightly every week and remember good form is the key to everything, good luck and let us know how you get on if you do it

CheeRS

BOBFRST

Day1 Legs
5x5 Squats [barbell]
5x5 Leg press [machine]
5x5 Calf raises [seated]
5x5 Stiff legged dead lift [barbell]
5x5 Leg extensions [machine]
5x5 Calf raises [smith machine]

Day1 Abs
3x15 Decline bench crunches
3x15 Oblique crunches [back extension bench]
3x15 Kneeling crunch [cable]
3x15 Wood chop [cable]

Day2 Rest

Day3 Shoulders
5x5 Seated shoulder press [dumbbell]
5x5 Front delt raise [barbell]
5x5 Rear delt flyes [dumbbell] or [machine]
5x5 Upright row [cable] or [barbell]

Day3 Biceps
5x5 Close grip pull-ups
5x5 Standing curls [barbell]
5x5 Incline seated curls [dumbbell]
5x5 Preacher curls [Ez bar]

Day3 Abs
3x10 Knee raises
3x10 Wood chop [cable]
3x10 Barbell roll-outs
3x10 Oblique crunches [floor]

Day4 Rest

Day5 Chest
5x5 Bench press [barbell]
5x5 Incline bench press [dumbbell]
5x5 Decline bench press [barbell]
5x5 Bench flyes [dumbbell] or [Cable]
5x5 Dead lifts

Day5 Abs
3x15 Decline bench crunches [weighted]
3x15 Oblique crunches [back extension bench]
3x15 Kneeling crunch [cable]
3x15 Wood chop [cable]

Day6 Rest

Day7 Back
5x5 Wide grip pull-ups
5x5 Bent over row [barbell]
5x5 Wide grip lats pull down [cable]
5x5 Single arm row [dumbbell]
5x5 Close grip lats pull down [cable]
5x5 Good morning [barbell]

Day7 Triceps
5x5 Tricep bench dips
5x5 T-bar tricep pushdown
5x5 Tricep kickback [dumbbell]
5x5 Close grip bench press [smith machine]

Day7 Abs
3x10 Knee raises
3x10 Wood chop [cable]
3x10 Barbell roll-outs
3x10 Oblique crunches [floor]