Amateur Work Out Routine

Anksy

Anksy

Anksy

Soldato
Joined
29 Mar 2007
Posts
5,762
i totally bummed up my title lol didnt know what to call it,

well im going into the army sooon and im well below average in fitness and strength, as i left school over a year and a half ago and ive literally done F'all since then, not even a job, so

all i have is weights and a bench, for you to have a idea of what weights i should use i can to 1 rep of 50kg on the bench ...and at a rite push i can do 20 press ups, thats all information i have rite now..nothing i know and its absolute crap, :p

so yeh i have all day, every day so whatever im told to do on here ill do, im ashamed at my fitness now compared to just over a year ago.

so its a full, in depth routine i would like,

so please help me . thanks ;)


(happy to give more info if needed as i really need this routine)
 
Sorry for posting off topic Jimmy, but this sig looks a lot better than your stretched one. :p

28181299wh9.jpg
 
ano yeh i have a good quality one like that in my documents somewhere i just forgot to change it, thanks anyway matey
 
First thing you need to do is pin down your diet, id say a good half of body building is what you eat. Post your current diet here and we'll go from there.
 
your best bet is to join a gym !
with your reps you want to be doing about 8 in sets of 3 with a lower weight but pushing your self .Press ups are good just keep doing them every day your soon increase to 50 and then 100 .
 
romperstomper said:
your best bet is to join a gym !
with your reps you want to be doing about 8 in sets of 3 with a lower weight but pushing your self .Press ups are good just keep doing them every day your soon increase to 50 and then 100 .
Click to expand...

no gyms around :(

ok how many sets of 20 press ups per day ?

and i do 3 sets of 8 Xweights ( X= what i can manage) per day ?

this is why im asking on here ive seen many of routines been told in past here and theres no gyms around me :(
 
Damien. said:
First thing you need to do is pin down your diet, id say a good half of body building is what you eat. Post your current diet here and we'll go from there.
Click to expand...

my diet , eek, i basically havnt got one tbh, what ever is around the house :eek:

this is why i need a Whole in depth routine, and ill do it :)

but the diet can come after, i suppose i can get my routines sorted, i can easily sort my diet out,


AJ
 
AmateurJimmy said:
no gyms around :(

ok how many sets of 20 press ups per day ?

and i do 3 sets of 8 Weights ( X= what i can manage) per day ?

this is why im asking on here ive seen many of routines been told in past here and theres no gyms around me :(
Click to expand...

Once a day for your press ups and weights should be fine ! And yes to no 2
you can do dips between chairs at home too for your triceps ,calf raises on the stairs ,squats for your legs .Maybe buy a cheap bike and go for a cycle every day or a run .
 
trojan698 said:
Read GordyR's sticky.
Click to expand...

ah ok,

i eat allot of pasta and rice, so i have to get my calories rite, thats simple enough, then its the excercises

now all i have is a bench and weights....no gym...

where can i find example/demonstration how to do exercises at home with just a bench and weights then ?

if i do a example of that in Gordy's sticky

Monday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)

that one ok, so i dont know any of them tbh, out of just weights and a bench, and normall househeld and common sense what can i replace some of them workouts with ? big ask ?

Cheers
 
ok im getting the idea now,

just need basic help now i think

so do i do exercises Daily, or 3 or 4 times a week ?

if its 3 or 4 times a week do i spread them out, like every other day ?

again if its 3 or 4 days a week do i do DIFFERENT exercises for them 3 or 4 days ?

is it better doing for example 3X sets of a squats a day or just 1X ?

ive probably got other questions aswell just havnt come to mind yet, :p gonna write all this down

Cheers AJ
 
Exercise Sets/Reps
Dips 2x15
Weighted Crunches 3x20
Bench Press 3x8
Planks 2x15
Single Arm Row 3x8
Dumbell Pull Over 3x8
Dumbell Flys 3x8
Lateral Raises 3x8
Press Ups 2x15
Upright Row 3x8

Thats my full body workout which I do twice a week. (Monday/Thursday).

Don't always have to do splits as some people don't like them whilst others just don't have the time like me.
 
ok ive worked out i weigh 162lbs so im going to have 3000 calories a day spread over 5 meals, make sure i have about 180g's of protein aswell,

then i will do that work out above from indigo....

would it be ok to do that work out above 3 days a week ? or should it be 2 really ?

and then ill do a 30 minute run 2 days a week to start with

and then does all that seem ok ?


EDIT: yeh i have dumbells, weights, bench

EDIT2: now im stuck between the routine indigo does or that one http://www.wannabebig.com/article.php?articleid=25 ???
think i might start off with that thanks for that link heaven
 
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