Hi guys new the the forum. also relatively new to weight lifting.
i'm 20yo i have been training for about 2 months now and am using a program i made my self just by some minor research and what i thought would work well... i have put on a bout 4kg in the last 2 months using this program with help from the weight gainer i'm using. BUT after reading a lot on this forum i think i've got everything wrong and as a beginner i shouldnt be doing what i am.......
was having a look at some of those 5x5 beginner programs but they seem to focus more on strength. i dont really care if i'm benching 50kg or 350kg just want a good body..
anyway here is my program, let me know you opinions.
Chest: (Monday)
1. Flat BarBell Bench Press
2. Incline BarBell Bench Press
3. Flat DumBell Flies
4. Low Cable Flies
5. Incline Machine Chest Press
Back: (Tuesday)
1. Lat Pull-down Wide Grip
2. Pull-down close Grip
3. Seated Row
4. Deadlifts
5. Lat Push-Down
6. Shrugs
Legs: Basic machine excersises(Wednesday)
Shoulders: (Thursday)
1. DumBell Shoulder Press
2. Side DumBell Raises
3. Bent-over DumBell flies
4. Front DumBell raises
5. Empty over-head bench bar
Chest: (Friday)
1. Flat DumBell Bench Press
2. Incline DumBell Bench Press
3. Incline DumBell Flies
4. Dips
5. Over the Tops
Arms: (Saturdays)
(Bi's)
1. Preacher Curl (Close Grip)
2. Cable Curls
3. Preacher Curl (Wide Grip)
4. Twenty-Ones
(Tri's)
1. Rope Push downs
2. Reverse Single-handed Pushdown
3. Weighted Dips
4. Overhead single
My goal is to get pretty big but not too big just have a nice body.
my body is naturally pretty fit.
not sure if this info is relevent but i am about 180cm and weigh 82kg
also with the program i've been using i have been getting stonger every week, as in each week i'm able to lift more wieght. for example when i started i was benching 32.5kg DB's and am now doing 42.5kg with same reps.
i am completely new to all of this so i know i'll prob get flamed but just need advice on what to do if what i'm already doing isnt correct.
i'm 20yo i have been training for about 2 months now and am using a program i made my self just by some minor research and what i thought would work well... i have put on a bout 4kg in the last 2 months using this program with help from the weight gainer i'm using. BUT after reading a lot on this forum i think i've got everything wrong and as a beginner i shouldnt be doing what i am.......
was having a look at some of those 5x5 beginner programs but they seem to focus more on strength. i dont really care if i'm benching 50kg or 350kg just want a good body..
anyway here is my program, let me know you opinions.
All exercises 6-8 reps at max’ weight!
Chest: (Monday)
1. Flat BarBell Bench Press
2. Incline BarBell Bench Press
3. Flat DumBell Flies
4. Low Cable Flies
5. Incline Machine Chest Press
Back: (Tuesday)
1. Lat Pull-down Wide Grip
2. Pull-down close Grip
3. Seated Row
4. Deadlifts
5. Lat Push-Down
6. Shrugs
Legs: Basic machine excersises(Wednesday)
Shoulders: (Thursday)
1. DumBell Shoulder Press
2. Side DumBell Raises
3. Bent-over DumBell flies
4. Front DumBell raises
5. Empty over-head bench bar
Chest: (Friday)
1. Flat DumBell Bench Press
2. Incline DumBell Bench Press
3. Incline DumBell Flies
4. Dips
5. Over the Tops
Arms: (Saturdays)
(Bi's)
1. Preacher Curl (Close Grip)
2. Cable Curls
3. Preacher Curl (Wide Grip)
4. Twenty-Ones
(Tri's)
1. Rope Push downs
2. Reverse Single-handed Pushdown
3. Weighted Dips
4. Overhead single
My goal is to get pretty big but not too big just have a nice body.
my body is naturally pretty fit.
not sure if this info is relevent but i am about 180cm and weigh 82kg
also with the program i've been using i have been getting stonger every week, as in each week i'm able to lift more wieght. for example when i started i was benching 32.5kg DB's and am now doing 42.5kg with same reps.
i am completely new to all of this so i know i'll prob get flamed but just need advice on what to do if what i'm already doing isnt correct.