Please help me put together a proper gym routine...

Random Hero

Random Hero

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Hey guys,

I should probably have posted in the Bodybuilding thread. But I know there are some guys here with proper experience and I need some help with a decent routine. I feel like I am not properly following a plan that I started since September.

For instance. on a Monday I will do Chest and Triceps, Tuesday I will do legs and back, Wednesday biceps and shoulders, rest on Thursday, Friday chest and some arms again and then on Sunday abs.

So I started working last week and I messed up my entire plan to exercise and stuffed up by not going to the gym.

Today I started by fixing my diet. I planned out a proper meal plan for the week that i will stick to so that I can bulk up.
now I need a decent routine that I can print out.

My week will go like this:

Monday: Day 1
Teusday: Rest day (I wont be able to visit the gym on Tuesdays, as i go to a church group)
Wednesday: Day 2
Thursday Day 3
Friday: Day 4
Saturday:
Sunday: Day 5

When I get to the gym I always stat\rt with cardio. I do 3km for 20 mins on the treadmill.
I then proceed to do planks (3 x 30sec) and leg raises (3 x 12) as a warm up.

I weigh 67Kg and my height is 1.75 - I am pretty much skinny/slender
_______________________________________________

Now you guys are the pro's I have received great advice from everyone here.

My plan is to compile the plan that you guys suggest and then google some pictures and descriptions, and print it out, then start tomorrow and follow it until I can comfortably follow the routine without a guide. Also, if I am stuck with a certain exercise, I will just google it or ask some of the guys at the gym. everyone is always eager to help out.

Also i know you can mix it up for example if triceps and biceps can be done together then that is fine. but yeah, Tomorrow I definitely want to do some chest!

Thanks guys!;)

*Edit: I also have some fat around the boep and sides any idea of how to tackle those?
 
For you, in my opinion, I would start with 5x5. Even if its just for a month or 2.
 
Random Hero said:
I am looking at Bodybuilder.com now.

Do you really only need to do 4 exercises a day?

https://www.bodybuilding.com/fun/jake-wilson-project-mass-day-1.html
Click to expand...

This workout is pretty spot on but to add to your original post, you can do abs every day because it's fairly small muscles that doesn't take that long to recover.

Oh, and the exercises given there is only for a 4 - 6 week period, that's why it's called a microcycle. Then have measurements done after that, to see how you've progressed, and then adapt the programme in terms of weights.
 
Proper Gym Routine:

Monday, 5:30 am. Wake up and drive to your gym. Cancel your membership.

Every day after that: climb Table Mountain.
 
You're looking to bulk up, and lose weight around the boep?

Those are opposing goals, so you don't get the motivational benefits of having obvious visible gains, or obvious visible fat loss. Instead you're grinding it out for a year before someone mentions you're looking a bit different... It's more effective to target one for a while, then the other. Either way, you have to be committed to grinding it out.

Starting with cardio (beyond initial warmup) is just using up energy you could be using to lift. Ending with cardio is just draining energy your body could be using to repair. Neither is conducive to maximising muscle gain.

I second the 5x5 recommendation, learn the basics, build core strength.

As you get older, less can be more. Some guys only do certain exercises every 2 weeks to ease up on joint pain...
 
Hmm go buy some big macs

Your weight isn’t reasonable so either you want to look like the rock or else just more butch. For anyone wanting to diet it’s pure mathematics. Consume less than you should you loose weight, eat more you gain. I changed my diet eatting futurelife cereal and doing the usn diet fuel strawberry shake and do 1hr of cycle a night and in 4 months I lost 16kg. Nothing too major. Just avoid fast food and sodas. Avoid sugar generally and substitute with pure honey. Also eat no later than 6pm at night.

But for weight gain eat McDonald’s. Then do a lot of rowing as it’s full body and alternate to weights. Also the usn products actually taste nice. I tried a few. Some bad and toxic sludge.

Also avoid any pills. Take a bit longer and do it naturally and your body starts adjusting.
 
Also doing more is not always better. Keep lighter weights rather than heavier. With cardio going on a flat cycle burns more calories than hill climbing.

My first week of diet I shivered and felt ice ice cold. My body adjusted and now I do t feel that way
 
Random717 said:
You're looking to bulk up, and lose weight around the boep?


I second the 5x5 recommendation, learn the basics, build core strength.
...
Click to expand...

What is this 5x5? is this the size of my padded cell that I will get at Weskoppies?
 
Random Hero said:
Alright, I made these. any tips or how does it look?

View attachment 468457
View attachment 468459
Click to expand...

Not bad ideas but too much volume. In other words, trying to work the same muscle group too much in one day. Too many exercises.

Cut it down a lot. I do something similar, this is what I do:
Sunday:
Incline Dumbbell press
Dumbbell press
Standing dumbbell triceps extension

Tuesday:
Dumbbell row
Skullcrushers
Reverse dumbbell flyes
Supinated dumbbell curls
Hammer dumbbell curls

Thursday:
Goblet squat
Single leg dumbbell deadlift
Weighted single leg calf raise
Seated dumbbell shoulder press

If you have access to better equipment than me, I recommend dropping the skullcrushers and doing pull ups instead. Use barbells instead of dumbbells where you can. Do a proper squat, for instance.
 
too much small weight time wasting crap in there. focus on the multijoint movements, work hard on those. Bench press, military press, sqauts, deadlifts, rowing. Take big weights, and work with that. It will also work secondary muscles, bench press(tricepts), rowing(biceps) Focus on those. I had a Flex /Muscle & fitenss way back in 1987, the Barbarian brothers were in there. to Quote them - You want to get big, lift big. :D
 
1.Shoulders needs to have it's own day with nothing else as there are so many areas to hit:
Front
Lateral
Rear
Traps
Rotator Cuff.

2. You'd want to combine biceps and triceps. Nothing more awesome than have a full arm pump, and not just one side

3. Chest also needs it's own day, but not too much as you have upper, middle, lower and side pecs to tackle.
Here's where you add some upper abs to hit the entire front torso.

4. Upper and lower back is next combined with some leg raises to strengthen that core and lower abs.

5. Leg day. Start with the dreaded squats, hams and then calves.

Start each workout with 30min of cardio before you hit the weights. You'll find yourself not having to rest too much between reps and routines.

Take 2 rest days.
 
Ancalagon said:
Not bad ideas but too much volume. In other words, trying to work the same muscle group too much in one day. Too many exercises.

Cut it down a lot. I do something similar, this is what I do:
Sunday:
Incline Dumbbell press
Dumbbell press
Standing dumbbell triceps extension

Tuesday:
Dumbbell row
Skullcrushers
Reverse dumbbell flyes
Supinated dumbbell curls
Hammer dumbbell curls

Thursday:
Goblet squat
Single leg dumbbell deadlift
Weighted single leg calf raise
Seated dumbbell shoulder press

If you have access to better equipment than me, I recommend dropping the skullcrushers and doing pull ups instead. Use barbells instead of dumbbells where you can. Do a proper squat, for instance.
Click to expand...

Legs once a week?

Thats your largest muscle group...
 
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