First time weightlifter.......?!
Question: First time weightlifter!.!.!.!.!.!.!.!?
Im going to start lifting at the local YMCA and i want to know if you have any suggestions or changes for this workout plan!.!.!.10 points to the most help!. I want a quick way to build up my arms and broaden my shoulders!. I won't have a spotter so squats really isn't an option!.!.!.
THANKS!
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Monday-
Warmup- Bench Bar (10 reps)
bench press 3 sets (14, 12, 10 reps)
triceps 3 sets (15, 12, 10 reps)
Front Raises 3 sets each arm (15,12,12 reps)
Bicep Curls 3 sets each arm (15, 12, 12 reps)
Side Raises 3 sets each arm (12, 12, 15 reps)
overhead press 5 sets (5, 8, 10, 12, 15 reps)
shrugs 5 sets (8, 8, 10, 12, 15 reps)
chest press w/dumbbells 3 sets (12, 12, 15 reps)
cool down- bench bar (8 reps)
Tuesday (at home)
push ups 3 sets (15, 15, 25 reps)
Wednesday---
warmup-run 1 mile
Front Raises 5 sets each arm (8, 8, 10, 12, 15reps)
Bicep Curls 5 sets each arm (15, 15, 12, 10, 8reps)
side raises 5 sets each arm (8, 8, 10, 12, 15 reps)
shrugs 5 sets (10,10,12,15,15 reps)
cooldown-walk 5 laps
thursday-at home
push ups 5 sets (10,10,10,15,20reps)
Friday-
warmup- bench bar (10 reps)
bench press 5 sets (8, 8, 10, 12, 14reps)
triceps 3 sets (15, 12, 10 reps)
Front Raises 5 sets each arm (8,8,8,12,15reps)
Side Raises 5 sets each arm (8,8,8,12,15reps)
Bicep Curls 5 sets each arm (8,8,10,12,15reps)
overhead press 5 sets (8,8,10,12,12 reps)
shrugs 5 sets (8,8,10,12,15reps)
chest press w/dumbbells 5 sets (8,8,10,12,15 reps)
cooldown-bench bar (8 reps)
AAAAAAANNNDDD also!.!.!.!.im pretty "scrawny", but how long do you think, doing this workout week after week, do you think it will take me to start to appear more muscular!? TIAWww@Answer-Health@Com
THANKS!
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Monday-
Warmup- Bench Bar (10 reps)
bench press 3 sets (14, 12, 10 reps)
triceps 3 sets (15, 12, 10 reps)
Front Raises 3 sets each arm (15,12,12 reps)
Bicep Curls 3 sets each arm (15, 12, 12 reps)
Side Raises 3 sets each arm (12, 12, 15 reps)
overhead press 5 sets (5, 8, 10, 12, 15 reps)
shrugs 5 sets (8, 8, 10, 12, 15 reps)
chest press w/dumbbells 3 sets (12, 12, 15 reps)
cool down- bench bar (8 reps)
Tuesday (at home)
push ups 3 sets (15, 15, 25 reps)
Wednesday---
warmup-run 1 mile
Front Raises 5 sets each arm (8, 8, 10, 12, 15reps)
Bicep Curls 5 sets each arm (15, 15, 12, 10, 8reps)
side raises 5 sets each arm (8, 8, 10, 12, 15 reps)
shrugs 5 sets (10,10,12,15,15 reps)
cooldown-walk 5 laps
thursday-at home
push ups 5 sets (10,10,10,15,20reps)
Friday-
warmup- bench bar (10 reps)
bench press 5 sets (8, 8, 10, 12, 14reps)
triceps 3 sets (15, 12, 10 reps)
Front Raises 5 sets each arm (8,8,8,12,15reps)
Side Raises 5 sets each arm (8,8,8,12,15reps)
Bicep Curls 5 sets each arm (8,8,10,12,15reps)
overhead press 5 sets (8,8,10,12,12 reps)
shrugs 5 sets (8,8,10,12,15reps)
chest press w/dumbbells 5 sets (8,8,10,12,15 reps)
cooldown-bench bar (8 reps)
AAAAAAANNNDDD also!.!.!.!.im pretty "scrawny", but how long do you think, doing this workout week after week, do you think it will take me to start to appear more muscular!? TIAWww@Answer-Health@Com
Answers:
Well if you're a first time lifter you're gonna be hella sore that first week!. And ur gonna hate lifting after that!. U won't have to work your shoulders and traps that hard, its too much 4 such a small muscle!. It doesn't need it!.
The best way to lift is to focus on one muscle a day!. Like bi-ceps mon, tri-ceps pecs tues, traps sholders wed, ect!. Doing this will give enough time to rest your muscles before they r lifted again!.
Oh and like the other guy said lower the reps and raise the weight so u can gain muscle instead of just tone!. Reeps of like (6,4,4,3)!. Good luck!Www@Answer-Health@Com
The best way to lift is to focus on one muscle a day!. Like bi-ceps mon, tri-ceps pecs tues, traps sholders wed, ect!. Doing this will give enough time to rest your muscles before they r lifted again!.
Oh and like the other guy said lower the reps and raise the weight so u can gain muscle instead of just tone!. Reeps of like (6,4,4,3)!. Good luck!Www@Answer-Health@Com
if your looking for a muscular build go with higher weights and smaller reps!.
big reps with small weight will give you a muscle build but a smaller amount and will just give you an athletic body!.
so i would say do higher weights for 7 reps about 3 or 4 sets!. then go home and eat a **** load of protein and your good to go!.Www@Answer-Health@Com
big reps with small weight will give you a muscle build but a smaller amount and will just give you an athletic body!.
so i would say do higher weights for 7 reps about 3 or 4 sets!. then go home and eat a **** load of protein and your good to go!.Www@Answer-Health@Com
well, there is no way you will be able to do that many exercises and that many reps with good form and heavy weight!. becuase if ur not using heavy weights you wont see the results!. type in scoobys workshop in google and go to the website!. great routines and everything free!. highly recomend it if u want to be healthy and extremely rippedWww@Answer-Health@Com
the workout plan is fine!.
maybe in a month or two!.
http://answers!.yahoo!.com/question/index;!.!.!.Www@Answer-Health@Com
maybe in a month or two!.
http://answers!.yahoo!.com/question/index;!.!.!.Www@Answer-Health@Com