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Thread: Noobie exercise plan

  1. #1
    pringles
    Guest

    Default Noobie exercise plan

    Hey guys, after purchasing a second hand weight bench a couple of weeks ago and doing a bit of browsing on this forum I have finally come up with an exercise plan for myself.

    I am 188cm tall and about 96kg, I am looking to loose some weight, build some muscle and get fit in general. I am not after huge bulging muscles, just some decent defintition.

    Here is what I have come up with

    Monday

    Weights Chest/Shoulders

    Flat Barbell Bench Press 3 x 10 reps
    Dumbell Flys 3 x 10 reps
    Pushups 2 x as many as possible

    Seated Dumbell Raise 3 x 10 reps
    Side Lateral Raise 3 x 10 reps


    Tuesday

    Cardio
    20 30 min cardio running or riding


    Wednesday

    Weights Biceps/Triceps

    Barbell Curls 3 x 10 reps
    Concentration Curls 3 x 10 reps
    Dumbell Bicep Curl 3 x 10 reps

    Bench Dips 3 x 10
    Seated Triceps Press 3 x 10 reps

    Cardio

    Squash - 1hr 1 hr


    Thursday

    Cardio
    20 30 min cardio running or riding.


    Friday

    Legs/Abs

    Barbell Full Squat 3 x 10 reps
    Barbell Seated Calf Raise 3 x 10 reps

    Dumbell Side Bend 3 x 10 reps
    Flat Bench Leg Pull In/Raise 2 x as many as possible
    Sit-ups 2 x as many as possible

    Weekend Rest


    Does this look alright??? Please feel free to comment on my abouve plan as I havent really done anything like this before and I want to make sure I am doing it properly.

    Should I be doing less reps and more weight?? I read that I should be struggling at the end of each set of reps.

    I am also in the process of drawing up a suitable eating plan to go with the above plan, and will post that for comments when I have done it.

    Cheers





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  • #2
    biftek
    Guest

    Default Noobie exercise plan

    what about your back? its not even included on any of the days?

    I would stick some deadlifts, lots of chinups (under and over), somethign for your lats and some sort of row in there for your back.

    Also for triceps maybe add a french press or skullcrusher (basically the same thing) as they are great tricep killers


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