Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
NewbieTraining Programs

im a beginner11838

bakero444 private msg quote post Address this user
i dont know how can i start working out in gym .
im a filipino , 19 years old , my height is only 5'6 , and my weight is only 60kg .
i just want to have a good chest and six pack of abs or a good upper body .
anyone can teach me a routine for chest and for a upper body ?
pls help me or guide tnx .

and i want to try to buy a supplements "serious mass" it this is good for me ?
Post 1 IP   flag post
SRorhrbac0808 private msg quote post Address this user
You ONLY want a good chest and six pack/upperbody................... No one can help you here.

All I am saying is. Don't neglect legs. You will regret.
Post 2 IP   flag post
pandasashi private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
You ONLY want a good chest and six pack/upperbody................... No one can help you here.

All I am saying is. Don't neglect legs. You will regret.

or back...
Post 3 IP   flag post
SRorhrbac0808 private msg quote post Address this user
or arms

or shoulders

....... WORK THE WHOLE BODY OP!!!
Post 4 IP   flag post
jonrivs49 private msg quote post Address this user
Yow yow yow.. Pare.. You need to work every thing or you will regret it in time.. You dont want to look like a troll.. Kailangan kumpleto.
Post 5 IP   flag post
CT_CALVES private msg quote post Address this user
start with just bench, row and squat for 12 weeks
Post 6 IP   flag post
bakero444 private msg quote post Address this user
im 2 weeks working out in gym .
im doing monday chest/bicep and then tuesday chest/tricep wednesday rest , thurday shoulder/bicep/tricep .

my chest program 3 sets each with 12 reps , only bench press barbell 4 sets .
barbell bench press
incline barbell press
decline barbell press
dumbell bench
incline dumbell
pec/dec
cross over

biceps 3 sets each with 12 reps
barbell curl
dumbell curl
hummer .

tuesday chest again , the same program chest on monday
but i change biceps to triceps

triceps 3 sets each with 15 reps
tricep pulldown
seated barbell extension
Post 7 IP   flag post
adam82a private msg quote post Address this user
Mamma mia...

Quote:
Originally Posted by SRorhrbac0808
or arms

or shoulders

....... WORK THE WHOLE BODY OP!!!
Post 8 IP   flag post
bakero444 private msg quote post Address this user
and then wednesday rest .

thursday back 3sets each with 12reps with forearms
one arm dumbell row
upright row
lat pulldown back
latpulldown front
seated row
t bar
bent over row .

forearms
wrist curl
reverse wrist curl

friday shoulder 12sets each with 12reps . with biceps/triceps
military barbell press
front barbell press
dumbell press
side lateral raise
front raise
barbell front raise

biceps 3 sets each with 12 reps
barbell curl
dumbell curl
hummer .

triceps 3 sets each with 15 reps
tricep pulldown
seated barbell extension

but before i start my work out
i doing warm up with
hanging leg raise 3sets 15reps
bench leg raise 3sets 15reps
crunch 3sets 15reps

its this okey for me ?

pls teach me guide me .

only my arm and traps will grow .
but my chest will not .
Post 9 IP   flag post
bakero444 private msg quote post Address this user
and it dont have a cuts
it looks like a muscle fats .
Post 10 IP   flag post
bakero444 private msg quote post Address this user
friday shoulder 12sets each with 12reps . with biceps/triceps
military barbell press
front barbell press
dumbell press
side lateral raise
front raise
barbell front raise

biceps 3 sets each with 12 reps
barbell curl
dumbell curl
hummer .

triceps 3 sets each with 15 reps
tricep pulldown
seated barbell extension

but before i start my work out
i doing warm up with
hanging leg raise 3sets 15reps
bench leg raise 3sets 15reps
crunch 3sets 15reps

sat and sun (rest)
Post 11 IP   flag post
adam82a private msg quote post Address this user
Absolutely horrible all around. A couple of months ago there was a guy that did 140 sets or so each time in the gym, this is on the same level. Why are you warming up your abs when you are doing shoulders, biceps and triceps?

Look into starting strength or some kind of full body routine.
Post 12 IP   flag post
bakero444 private msg quote post Address this user
Quote:
Originally Posted by CT_CALVES
start with just bench, row and squat for 12 weeks


start with bench row and squats ? in 12 weeks ? everyday , thats is my routine ?
Post 13 IP   flag post
sriram private msg quote post Address this user
Do this every 48 hours:

5 sets of 5 Squats
5 sets of 5 Bench Press
5 sets of 5 Deadlifts/Bent-Over Rows
5 sets of 5 Overhead Press/Military Press

90 seconds rest between each set.
Each training day, add 2.5lb to your starting weight (each side, so total = 5lb) until you cannot complete 5 sets of 5 for that weight.
i.e.

day 1: squats @ 225lb
day 3: squats @ 230lb

when you hit a plateau, whereby you cannot add 2.5lb, scale back to a weight for which you can complete 5x5, and only progress once you can do 5x5 properly.

Eat a ton. Lift hard. Focus on form for the first 2 weeks.
This routine is known as StrongLifts 5x5 .
StrongLifts 5x5
Post 14 IP   flag post
jonrivs49 private msg quote post Address this user
When you do chest you also work ur tri same with back and bicep.. If you work bicep you must not do back on the next day or your just wasting time.. You need time to recover mate.. Recovery is where growth takes place. If your just starting out 5x5 is good workout. Master the compoud movements and always perfect form. Form is important..
Post 15 IP   flag post
340609 15 15
destitute