Work out routine for skinny dudes?!
Question: I've been doing 5 sets of 50lbs "chest press" and 5 sets of 35 lbs "shoulder press" for almost a month now with 10-12 reps
and 10 min of cardio i work out 3-4 times a week and i take 2 glass of protein shake after my work out..
is my routine ok? or do i need to work on it? if anyone can suggest anything it would be really helpful..!!
Answers: I've been doing 5 sets of 50lbs "chest press" and 5 sets of 35 lbs "shoulder press" for almost a month now with 10-12 reps
and 10 min of cardio i work out 3-4 times a week and i take 2 glass of protein shake after my work out..
is my routine ok? or do i need to work on it? if anyone can suggest anything it would be really helpful..!!
I gather you want to gain muscle mass..
First let me tell you that it takes a very long time(Naturally)to become a very big muscular guy.
But do not be discouraged,you can and will get big,with hard work and persistence!
Try this work out...
Day 1-CHEST and Triceps
4 sets of bench presses..8-10 reps Dumbbell flyes.. 4 sets-8-10 reps
push ups..2 sets of as many you can pump out...this will finish and kill your chest..
Take a five minute breather
Triceps...close grip bench press..4 sets 8-10 reps
Dips..3 sets 8-10
DAY 2-Back and biceps...
bent over rows(yes row to grow)..4 sets..6-8 reps USE PERFECT FORM!
Close grip pull downs,to the front..4 sets 8-10 reps
biceps...bare bell curls..4 sets 8-10 reps...one light set to complete failure after doing your 4 sets,this is called a burn set.
Day 3..Legs and abbs
squats...4-sets 8-10 reps
dead lifts...4 sets 8-10 reps
standing calf raises 4-sets 8-10
abbs..crunches 4 sets as many you can do
leg raises..3 sets as many as you can do.
Day 4..shoulders...Traps
standing over head bare bell press..4-sets 8-10
side lateral raises...4 sets-8-10 reps
Bare bell or dumb bell(dumbbell are better) shrugs..4-sets 6-8 reps.
now you can take days off in between or not,up to you..Listen to your body,if you are tired skip the weights and do cardio 30 minutes and some abb work..
Most important of all EAT! Eat every hour or 2...lots of protein!
Try all of this and you will grow!
see bodybuilding.com if you have any questions on exercises etc..
All the best:)
Always lift safe and smart.
If you change up the weight and reps of your routine your body will be forced to adapt. It will give you more strenght and endurance. ink a shake before bed, too.
I would personally do more cardio. Be sure you are eating healthy every day too!
Slowly you should increase the weight and the reps over time
First time i went to the gym (14 years old) to work out i could only bench the bar but now i can bench 125 and it only took me 8 months. Don't work on just one part of your body, work on all different parts like triceps, biceps, shoulders, and especially your back. Your back is the most important because you it supports your chest when you bench. So try it and do your max for everything. Try to run for .50 mile at 8.0 to work on your cardio. One more thing drink one protein shake before you work out and one after you work out.