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Guillermo095
Guillermo095 g Guillermo Sanchez
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

So I have been working out for about 4 months and I haven't really followed a routine that well, I skipped quite a lot, felt too tired and just did less reps or sets and a lot of inconsistency like that, but now I want to start a fresh new routine with no skipping, so I asked one to the gym's trainer and he gave me this.

 

Monday: Shoulder and Triceps

Tuesday: Back and Biceps

Wednesday: Chest and Traps

Thursday: Legs

Friday: Circuit (whole body)

 

Can you guys help me with the exercises and how many sets and reps should I do, I'm about 5 foots 57 inches and weight about 154 pounds and I'm pretty skinny looking, specially my arms so I'm looking to bulk up and build as much muscle as I can, Thanks guys!

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Guillermo095

So I have been working out for about 4 months and I haven't really followed a routine that well, I skipped quite a lot, felt too tired and just did less reps or sets and a lot of inconsistency like that, but now I want to start a fresh new routine with no skipping, so I asked one to the gym's trainer and he gave me this.

 

Monday: Shoulder and Triceps

Tuesday: Back and Biceps

Wednesday: Chest and Traps

Thursday: Legs

Friday: Circuit (whole body)

 

Can you guys help me with the exercises and how many sets and reps should I do, I'm about 5 foots 57 inches and weight about 154 pounds and I'm pretty skinny looking, specially my arms so I'm looking to bulk up and build as much muscle as I can, Thanks guys!

Firstly, you need to make sure your diet is 100% on track otherwise your results will be hindered.Here's my split for you with sample exercises:

Day 1: Push

  • BB Bench press 3 sets 8 - 12 reps
  • Incline DB press 3 sets 8 - 12 reps
  • Cable flyes 4 sets 10 - 15 reps
  • Standing Overhead (OH) press 3 sets 8 - 12 reps
  • Standing lateral raise 4 sets 8 - 12 reps
  • Skullcrushers 3 sets 8 - 12 reps

Day 2: Pull

  • Deadlift 3 sets 6 - 8 reps
  • Pull ups 4 sets AMRAP
  • BB bent over row 3 sets 8 - 12 reps
  • Face Pulls focusing on posterior deltoid activation so the movement is horizontal abduction finishing with external rotation of the shoulder 4 sets 8 - 12 reps
  • DB shrugs 4 sets 10 - 15 reps
  • Incline DB bicep curls focusing on supination 3 sets 8 - 12 reps

Day 3: Legs

  • Stiff legged deadlift 3 sets 8 - 12 reps
  • BB back squat 4 sets 8 - 12 reps
  • Leg press 3 sets 10 - 15 reps
  • Standing Calf raises 4 sets 8 - 12 reps
  • Glute Ham raises 3 sets 10 - 15 reps
  • Leg extensions 3 sets 8 - 12 reps

 

You will then repeat the cycle adding in a rest day where you feel is necessary.

 

All exercises are done with a strict 45 - 60s rest period inbetween sets. You must be working to fatigue during every set of every exercise. 

 

This is a very basic routine but if done correctly will give great results for a beginner.

 

 

 

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Guillermo095
Guillermo095 g Guillermo Sanchez
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: Daniel_Meyer

Firstly, you need to make sure your diet is 100% on track otherwise your results will be hindered.Here's my split for you with sample exercises:

Day 1: Push

  • BB Bench press 3 sets 8 - 12 reps
  • Incline DB press 3 sets 8 - 12 reps
  • Cable flyes 4 sets 10 - 15 reps
  • Standing Overhead (OH) press 3 sets 8 - 12 reps
  • Standing lateral raise 4 sets 8 - 12 reps
  • Skullcrushers 3 sets 8 - 12 reps

Day 2: Pull

  • Deadlift 3 sets 6 - 8 reps
  • Pull ups 4 sets AMRAP
  • BB bent over row 3 sets 8 - 12 reps
  • Face Pulls focusing on posterior deltoid activation so the movement is horizontal abduction finishing with external rotation of the shoulder 4 sets 8 - 12 reps
  • DB shrugs 4 sets 10 - 15 reps
  • Incline DB bicep curls focusing on supination 3 sets 8 - 12 reps

Day 3: Legs

  • Stiff legged deadlift 3 sets 8 - 12 reps
  • BB back squat 4 sets 8 - 12 reps
  • Leg press 3 sets 10 - 15 reps
  • Standing Calf raises 4 sets 8 - 12 reps
  • Glute Ham raises 3 sets 10 - 15 reps
  • Leg extensions 3 sets 8 - 12 reps

 

You will then repeat the cycle adding in a rest day where you feel is necessary.

 

All exercises are done with a strict 45 - 60s rest period inbetween sets. You must be working to fatigue during every set of every exercise. 

 

This is a very basic routine but if done correctly will give great results for a beginner.

 

 

 

Thanks! And when it's time to change my routine what can I change from that? And also what kind of warmup should I do before starting my workout?

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Guillermo095

Thanks! And when it's time to change my routine what can I change from that? And also what kind of warmup should I do before starting my workout?

Well that's really up to you. You could change up some of the isolation exercises such skullcrushers for rope pushdowns. You could add in Time Under Tension, Drop sets, rest pause etc.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Guillermo095
Guillermo095 g Guillermo Sanchez
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: Daniel_Meyer

Well that's really up to you. You could change up some of the isolation exercises such skullcrushers for rope pushdowns. You could add in Time Under Tension, Drop sets, rest pause etc.

Ok! And what about the warmup? I've never done any warmup before and haven't got any problems, but that's maybe because I'm still young, I don't know?

Rishi_Ramsamooj
Rishi_Ramsamooj g Rishi Ramsamooj
140 Post(s)
140 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

the routine that dainel posted is really good! but you're both missing ABs. never skip ab workouts! So do the same routine but just add abs to the routine. Push Pull Legs then abs.

18 years old Training for aesthetic athletics No roids just rage Majoring in business management Changing people's lives
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

Great advice in this thread!

 

For a warm-up, it can be as easy as a light set of the exercise you are doing to warm-up the area you are about to train. Do 15-20 reps with light weight for a warm-up set

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Guillermo095
Guillermo095 g Guillermo Sanchez
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Thanks! :D

dmiric
dmiric g Dejan Miric
9 Post(s)
9 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Hey Scotty , first, I have a really weak shoulder, can't lift the shoulder, looking at internet it is Rotator Cuff, and suggest me some training for shoulder (max 2 kg XD ) .

 

Second , I have researched and did interesting training for loosing lower body and gaining upper body, what do you think about it?

 

It is 3 time a week, and you combine it differently every other week. Rest intervals cca 45 seconds.

 

you have 4 series (20, 15, 15, 15)

 

It is not conventional, but I due to leg overload, I think that you could tone them down and have a lean leg and nice upper body, and every second day you do your magical 30 day abs (ps, your abs partner , sooo cute, and god damn it , a real machine. Really excellent programme.

 

So, some shoulder suggestion , look at this plan, and have a gooooooood NEEEEEEWWW YEAAAAR!!!!!

 

Workout #1 (Legs, Shoulders, Arms)
Smith Machine Squats 4 X 20,15,15,15
Smith Machine Lunges 3 X 20,15,15
Leg Extensions 3 X 20,15,15
Lying Leg Curls 3 X 20,15,15
Overhead Dumbell Presses 3 X 12,10,8
Dumbell Lateral Raises 3 X 12,10,8
Barbell Curls 3 X 12,10,8
Preacher Curls 3 X 12,10,8
Skull Crushers 3 X 12,10,8
Rope Pushdowns 3 X 12,10,8



Workout #2 (Legs, Back, Chest)
Leg Press 4 X 20,15,15,15
Walking Lunges 3 X 20,20,20
Adductor Machine 3 X 20,20,20
Abductor Machine 3 X 20,20,20
Hyperextensions 3 X 15,15,15
Lat Pulldowns 3 X 12,10,8
Seated Rows 3 X 12,10,8
Rear Delt Machine 3 X 12,10,8
Flat BB Bench Press 3 X 12,10,8
Incline Dumbell Fly 3 X 12,10,8



Workout #3 (Legs, Arms, Shoulders)
Plie Squats 4 X 20,15,15,15
Step Ups 3 X 20,15,15
Stiff Leg Deadlifts 3 X 15,15,15
Seated Leg Curls 3 X 20,15,15
Front Dumbell Raises 3 X 12,10,8
Barbell Dumbell Curls 3 X 12,10,8
Alternate Dumbell Curls 3 X 12,10,8
Alternate DB Hammer Curls 3 X 12,10,8
Overhead Dumbell Extensions 3 X 12,10,8
Cross Bench Dips 3 X max,max,max



Workout #4 (Legs, Back, Chest)
Leg Sled 4 X 20,15,15,15
Reverse Dumbell Lunges 3 X 20,15,15
Butt Blaster 3 X 20,15,15
One Arm Dumbell Rows 3 X 12,10,8
Straight Arm Pulldowns 3 X 12,10,8
Bent Over Rear-Delt Raises 3 X 12,10,8
Hyperextensions 3 X 12,10,8
Incline Dumbell Press 3 X 12,10,8
Pec Deck 3 X 12,10,8

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: dmiric

Hey Scotty , first, I have a really weak shoulder, can't lift the shoulder, looking at internet it is Rotator Cuff, and suggest me some training for shoulder (max 2 kg XD ) .

 

Second , I have researched and did interesting training for loosing lower body and gaining upper body, what do you think about it?

 

It is 3 time a week, and you combine it differently every other week. Rest intervals cca 45 seconds.

 

you have 4 series (20, 15, 15, 15)

 

It is not conventional, but I due to leg overload, I think that you could tone them down and have a lean leg and nice upper body, and every second day you do your magical 30 day abs (ps, your abs partner , sooo cute, and god damn it , a real machine. Really excellent programme.

 

So, some shoulder suggestion , look at this plan, and have a gooooooood NEEEEEEWWW YEAAAAR!!!!!

 

Workout #1 (Legs, Shoulders, Arms)
Smith Machine Squats 4 X 20,15,15,15
Smith Machine Lunges 3 X 20,15,15
Leg Extensions 3 X 20,15,15
Lying Leg Curls 3 X 20,15,15
Overhead Dumbell Presses 3 X 12,10,8
Dumbell Lateral Raises 3 X 12,10,8
Barbell Curls 3 X 12,10,8
Preacher Curls 3 X 12,10,8
Skull Crushers 3 X 12,10,8
Rope Pushdowns 3 X 12,10,8



Workout #2 (Legs, Back, Chest)
Leg Press 4 X 20,15,15,15
Walking Lunges 3 X 20,20,20
Adductor Machine 3 X 20,20,20
Abductor Machine 3 X 20,20,20
Hyperextensions 3 X 15,15,15
Lat Pulldowns 3 X 12,10,8
Seated Rows 3 X 12,10,8
Rear Delt Machine 3 X 12,10,8
Flat BB Bench Press 3 X 12,10,8
Incline Dumbell Fly 3 X 12,10,8



Workout #3 (Legs, Arms, Shoulders)
Plie Squats 4 X 20,15,15,15
Step Ups 3 X 20,15,15
Stiff Leg Deadlifts 3 X 15,15,15
Seated Leg Curls 3 X 20,15,15
Front Dumbell Raises 3 X 12,10,8
Barbell Dumbell Curls 3 X 12,10,8
Alternate Dumbell Curls 3 X 12,10,8
Alternate DB Hammer Curls 3 X 12,10,8
Overhead Dumbell Extensions 3 X 12,10,8
Cross Bench Dips 3 X max,max,max



Workout #4 (Legs, Back, Chest)
Leg Sled 4 X 20,15,15,15
Reverse Dumbell Lunges 3 X 20,15,15
Butt Blaster 3 X 20,15,15
One Arm Dumbell Rows 3 X 12,10,8
Straight Arm Pulldowns 3 X 12,10,8
Bent Over Rear-Delt Raises 3 X 12,10,8
Hyperextensions 3 X 12,10,8
Incline Dumbell Press 3 X 12,10,8
Pec Deck 3 X 12,10,8

 

HEy man,

 

firstly, for your shoulder.. try this to help increase ROM.

 

 

As for the workout, why not stick to what Daniel suggested? LEGS is a big muscle group, it is the entire lower part of your body. If you stick to a rep range of 12-15 reps per exercise and 3-4 sets you will see massive results. then just add abs in 3-4 days a week and you ar good to go.

 

I wouldn't combine legs with any other muscle group unless you are splitting you legs into two days like I did in my routine in my NOTEBOOK on my profile (check it out)

 

Pumped to see your results!!! Happy New Year! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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