Someone build me a plan ?

[oldrunepker]

So in highschool i took many workout classes such as Advanced Weightlifting, Gym, lifetime sports blah blah blah.

I was 160 pounds and could bench 225, about 4 times. So i bought a snap fitness membership and i know how to workout, but i need a plan. like leg day, back, chest, arms? I need a guide.

I went to snap fitness and I decided to do chest, I can still put up weight like I benched 185 6 times after doing 135 10 times. So I was sore as shit the next day. Not only did i do bench, i did some triceps, pushups, dumbell press, incline dumbell, close grip bench, dumbell flys, and just misc chest workouts.

I always like abs at the end as a cool down, and i enjoy a 5-10 minute treadmill/elliptical/bike warmup to get me going and what not.

Im about 180 pounds but I have abs, and I am 6 foot tall about, so im not fat, but i want to rebuild my body strength. I am open to all workouts, and I eat pasta/steak/chicken/oatmeal/salad/ and i DONT take any protein or pre-workouts because I don't find it necessary, I can gain muscle without spending 200$ on supplements a month. If anyone can make a 5 day workout plan that'd be awesome.

Thanks

 

[Oculus Gold]

Alright but you're already at a good weight for that height, so I'm guessing you're only looking to add strength not size. I would suggest protein in the form of at least whey as you'll be getting into a routine which will eventually be tasking on your body. Rather keep the gains instead of slim down lol.

Anyway, for strength (without supps gonna take a bit but patience) here is a good routine:

Day 1: Chest
-Incline Bench (weight you can lift 8 times before starting to struggle)
-Incline DB Fly (same as above, maintain good form to save shoulders)
-Flat Bench (same...)
-Cable Flies (make sure to hit each angle, so start with cables high and bring down, then do middle cables and cross over, lastly finish with low cables)
-Weighted Dips, try to choose a weight you can hit 10 reps with

Day 2: Back & Shoulders
-Seated Row, make sure to get a good squeeze in with the lats
-Wide grip lat pulldown, squeeze the lats
-Narrow grip lat pulldown, keep good form to prevent biceps from working too much
-DEADLIFT, put your big boy panties on and hip thrust that bitch!
-DB Shrugs
-Shoulder Press, keep elbows tucked in please (don't get hurt)
-Bent over db raise (lean forward and lift db's back and to the side, rear delts)
-Seated db raise (raise two db's in front of body to eye level, lower front delts)

Day 3: Arms
-Alternating DB curls
-Tricep kickback (oldschool but it works)
-Concentration curls
-Tricep extension (do these seated and overhead, much better than cable pulldowns)
-Bicep curls with cable attached ez-curl bar
-reverse grip curls and pushdowns on cable (forearms)
-grip work (grip a plate with your fingertips only for as long as you can)
-forearm pushups (I do these but idk if you can, get in pushup position but place hands slightly further back, try to only lift with your wrist. If it hurts don't do it...)

Day 4: Legs
-Squats
-Leg extension
-Leg curls
-Calf raises
-Leg press
-more calf raises
waddle out of gym like a duck

Day 5: repeat one of the problem area's you think needs an extra day (me I do chest again because I'm going for aesthetics).

Rest over a weekend and repeat come Monday.

For strength gains, I do recommend using whey and creatine, as it'll help your muscles recover faster as well as add water weight to your body. This extra fluid in the muscles (creatine effect) will help you lift more weight and get less tired in the gym. Sure when you cycle off it you'll drop water weight and lose some lifts but you'll have gained in the long run.

let me know if you need any help or anything, always willing to help out.

 

[Raydabae]

Alright but you're already at a good weight for that height, so I'm guessing you're only looking to add strength not size. I would suggest protein in the form of at least whey as you'll be getting into a routine which will eventually be tasking on your body. Rather keep the gains instead of slim down lol.

Anyway, for strength (without supps gonna take a bit but patience) here is a good routine:

Day 1: Chest
-Incline Bench (weight you can lift 8 times before starting to struggle)
-Incline DB Fly (same as above, maintain good form to save shoulders)
-Flat Bench (same...)
-Cable Flies (make sure to hit each angle, so start with cables high and bring down, then do middle cables and cross over, lastly finish with low cables)
-Weighted Dips, try to choose a weight you can hit 10 reps with

Day 2: Back & Shoulders
-Seated Row, make sure to get a good squeeze in with the lats
-Wide grip lat pulldown, squeeze the lats
-Narrow grip lat pulldown, keep good form to prevent biceps from working too much
-DEADLIFT, put your big boy panties on and hip thrust that bitch!
-DB Shrugs
-Shoulder Press, keep elbows tucked in please (don't get hurt)
-Bent over db raise (lean forward and lift db's back and to the side, rear delts)
-Seated db raise (raise two db's in front of body to eye level, lower front delts)

Day 3: Arms
-Alternating DB curls
-Tricep kickback (oldschool but it works)
-Concentration curls
-Tricep extension (do these seated and overhead, much better than cable pulldowns)
-Bicep curls with cable attached ez-curl bar
-reverse grip curls and pushdowns on cable (forearms)
-grip work (grip a plate with your fingertips only for as long as you can)
-forearm pushups (I do these but idk if you can, get in pushup position but place hands slightly further back, try to only lift with your wrist. If it hurts don't do it...)

Day 4: Legs
-Squats
-Leg extension
-Leg curls
-Calf raises
-Leg press
-more calf raises
waddle out of gym like a duck

Day 5: repeat one of the problem area's you think needs an extra day (me I do chest again because I'm going for aesthetics).

Rest over a weekend and repeat come Monday.

For strength gains, I do recommend using whey and creatine, as it'll help your muscles recover faster as well as add water weight to your body. This extra fluid in the muscles (creatine effect) will help you lift more weight and get less tired in the gym. Sure when you cycle off it you'll drop water weight and lose some lifts but you'll have gained in the long run.

let me know if you need any help or anything, always willing to help out.

I would advice you to use this plan except for the incline DB fly. I don't see any point in doing a fly with dumb bells as you can't squeeze your chest muscles as you could on a cable.

 

[Oculus Gold]

I would advice you to use this plan except for the incline DB fly. I don't see any point in doing a fly with dumb bells as you can't squeeze your chest muscles as you could on a cable.

This is true and also false at the same time... Incline DB fly does work the inner chest to a point, but mostly what we are achieving on incline movements is overall chest thickness. A chiseled lower pec gives the definition above the abs by the sternum, but with incline movements we add size.

In this routine the incline fly is used to target the portions of the chest closest to the anterior delts and clavicle, giving you an overall appearance of chest width and it helps hide the collar bones with muscle. Primarily what this is doing is per-exhaustion of the outermost portion of the pectorals, so the cable work can use more of the hard to target inner chest fibers.

There is a reason for everything, does he NEED the incline DB fly? No not really, but it will absolutely help in prepping the rest of the muscle for more strenuous exercises.

 

[oldrunepker]

thats a really good plan honestly. i hate doing something in the gym and just standing there thinking about what to do next. I hate flys honestly, but yeah. Why use whey and creatine if i feel i dont need it.

 

[magichurtz]

Alright but you're already at a good weight for that height, so I'm guessing you're only looking to add strength not size. I would suggest protein in the form of at least whey as you'll be getting into a routine which will eventually be tasking on your body. Rather keep the gains instead of slim down lol.

Anyway, for strength (without supps gonna take a bit but patience) here is a good routine:

Day 1: Chest
-Incline Bench (weight you can lift 8 times before starting to struggle)
-Incline DB Fly (same as above, maintain good form to save shoulders)
-Flat Bench (same...)
-Cable Flies (make sure to hit each angle, so start with cables high and bring down, then do middle cables and cross over, lastly finish with low cables)
-Weighted Dips, try to choose a weight you can hit 10 reps with

Day 2: Back & Shoulders
-Seated Row, make sure to get a good squeeze in with the lats
-Wide grip lat pulldown, squeeze the lats
-Narrow grip lat pulldown, keep good form to prevent biceps from working too much
-DEADLIFT, put your big boy panties on and hip thrust that bitch!
-DB Shrugs
-Shoulder Press, keep elbows tucked in please (don't get hurt)
-Bent over db raise (lean forward and lift db's back and to the side, rear delts)
-Seated db raise (raise two db's in front of body to eye level, lower front delts)

Day 3: Arms
-Alternating DB curls
-Tricep kickback (oldschool but it works)
-Concentration curls
-Tricep extension (do these seated and overhead, much better than cable pulldowns)
-Bicep curls with cable attached ez-curl bar
-reverse grip curls and pushdowns on cable (forearms)
-grip work (grip a plate with your fingertips only for as long as you can)
-forearm pushups (I do these but idk if you can, get in pushup position but place hands slightly further back, try to only lift with your wrist. If it hurts don't do it...)

Day 4: Legs
-Squats
-Leg extension
-Leg curls
-Calf raises
-Leg press
-more calf raises
waddle out of gym like a duck

Day 5: repeat one of the problem area's you think needs an extra day (me I do chest again because I'm going for aesthetics).

Rest over a weekend and repeat come Monday.

For strength gains, I do recommend using whey and creatine, as it'll help your muscles recover faster as well as add water weight to your body. This extra fluid in the muscles (creatine effect) will help you lift more weight and get less tired in the gym. Sure when you cycle off it you'll drop water weight and lose some lifts but you'll have gained in the long run.

let me know if you need any help or anything, always willing to help out.

I'd follow this plan, as it's the same layout as my schedule, which is:


Monday: Chest

Tuesday: Back

Wednesday: Legs

Thursday: Shoulders

Friday: Arms + free day (whatever you feel like working on)

Saturday: Depends on if I stayed home Friday night or not. If I stayed home Friday night, I usually wake up early (5:30-6) and run two or three miles. This is just a personal preference because I love to run and it just makes me feel more alive throughout my Saturday. ( Usually I'm out Friday nights though )

Sunday: Break/rest

I also get 2 ab workouts in per day as well, but sometimes only 1.

I also drink at least 8-10 cups of water a day, and that is at least. Once I started drinking a ton of water I felt 100x better when I worked out, and when I wasn't working out

 

[oldrunepker]

Im drinking so much water. give me some decent ab workouts, and not normal crunches. I do planks, leg lifts, reverse crunches, pickpockets, many different ones. what are some ab workouts you do?

 

[Oculus Gold]

Im drinking so much water. give me some decent ab workouts, and not normal crunches. I do planks, leg lifts, reverse crunches, pickpockets, many different ones. what are some ab workouts you do?

If you take creatine or anything it will make you thristy as fuck so if this is you without it, don't take it lol.

But for abs, I ALWAYS do this on my leg day or on its own day:

-Decline weighted sit up
-Suspended leg lifts (keep knees straight, don't curl your legs like a baby)
-Oblique alternating sit up (sit up, bring left elbow to right knee, go back down and do the opposite. One rep is when both elbows have touched.)
-Mountain Climbers
-Abdominal Rotation (If you gym has it, use a weight that you can move for 15 reps.)
-Finish it off with plank pushups (plank for as long as you can, then do 10 pushups, plank again. Go until you just can't do it anymore)

Your core will be killing you for the next two days but it'll be very tight. Trick to abs is not only leaning down but its getting the abdominal muscles larger as well.

Also try looking into Ab Vacuums if you think you have a gut when you're lean...

 

[Inva]

Some really good suggestions up there, just be careful about over working shoulders/arms without enough rest for the muscles to repair.

 

[Not Stable]

Bodybuilding.com you can easily find several diets, routines, workouts, meal patterns etc, professional lifters | body builders share their methods | give tips for beginners.

 

[Dave B]

This is what I follow http://www.canditotraininghq.com/free-strength-programs/

 

Oculus, why are abs ignored in your split?

 

[Oculus Gold]

Oculus, why are abs ignored in your split?

This is my regiment I use. I do realize that I left out abs because I usually finish off my leg day with abs. My mistake for leaving them out.

Add this into leg day:
Decline weighted sit-up
flat-plane alternating sit-up
Suspended leg raise (keep legs straight)
Oblique rotation (usually its a hip rotation machine in gyms)
Mountain Climbers
Planking (on elbows for as long as you can)
traditional situp

 

[SellerOfGP]

This is true and also false at the same time... Incline DB fly does work the inner chest to a point, but mostly what we are achieving on incline movements is overall chest thickness. A chiseled lower pec gives the definition above the abs by the sternum, but with incline movements we add size.

In this routine the incline fly is used to target the portions of the chest closest to the anterior delts and clavicle, giving you an overall appearance of chest width and it helps hide the collar bones with muscle. Primarily what this is doing is per-exhaustion of the outermost portion of the pectorals, so the cable work can use more of the hard to target inner chest fibers.

There is a reason for everything, does he NEED the incline DB fly? No not really, but it will absolutely help in prepping the rest of the muscle for more strenuous exercises.

Even though you're banned I'll dispel the myth you've shown in this post for the benefit of the rest of the forum. No chest movement specifically targets the 'inner' chest. The pectorals work as unit, whatever angle you train them at. Also 'thickness' doesn't come from a specific movement, it comes from overall hypertrophy. Flies are just useful as they allow for extra overload on the chest without exhausting the already pre-exhausted anterior deltoids and triceps from all the compound (multi-joint) press movement beforehand. All chest movements add size. All exercises add size, to the relevant muscle.

DB flyes are pretty much useless, they allow for someone to sue stupid amounts of weight, encouraging poor form and they do not have a big of a strength curve as a cable fly movement, as they give constant tensions throughout the whole range of motion of that movement.