Workout Routine

[datpo]

I have a New Year's resolution for working out everyday. Can someone make a workout plan for me? I'm looking to mainly focus on my chest and abs.

Information-
Height- 5'8 ish
Weight- 130ish (skinny)
I have access to a personal weight room/gym
Dad is a health nut (can help with diet)
I have lots of weights, weight machines, and a treadmill
I have 0-2 hours of time. (The quicker the results the better)

If someone could help write-
-diet
-reps
-weight
-sets
-weight machine(or not)

Thank you guys very much.

 

[jed1]

Don't just focus on chest and abs - working out every parts of your body is necessary to build up lean muscle mass and look 'ripped.'

In my routine, I'd normally do 3-4 sets, for 4-6 repetitions of 90-100% of my maximum lifts, for every exercises which are the following in this order:

flat bench press [free weight dumbbell/barbell]
standing military press [free weight barbell]
squats [free weight barbell]
deadlifts [free weight barbell]
inclined bench press [free weight dumbbell/barbell]
pull ups and dips [on a balance machine] then progress to no machines if you comfortable and/or experienced enough to do so.

Finally, I do this every OTHER day ie Tues, Thurs, Sat, get plenty of sleep every day, eat enough (eat a Caloric Excess Diet to gain weight - in your case), drink enough water, and hopefully you'll see some gains.

 

[datpo]

Don't just focus on chest and abs - working out every parts of your body is necessary to build up lean muscle mass and look 'ripped.'

In my routine, I'd normally do 3-4 sets, for 4-6 repetitions of 90-100% of my maximum lifts, for every exercises which are the following in this order:

flat bench press [free weight dumbbell/barbell]
standing military press [free weight barbell]
squats [free weight barbell]
deadlifts [free weight barbell]
inclined bench press [free weight dumbbell/barbell]
pull ups and dips [on a balance machine] then progress to no machines if you comfortable and/or experienced enough to do so.

Finally, I do this every OTHER day ie Tues, Thurs, Sat, get plenty of sleep every day, eat enough (eat a Caloric Excess Diet to gain weight - in your case), drink enough water, and hopefully you'll see some gains.

Thanks man. How long do you think it will take to be seeing some results?

 

[jed1]

Thanks man. How long do you think it will take to be seeing some results?

It depends, do you have an ectomorph body-type - naturally skinny (hard-gainer)? Then it may take a while (long-term) to see some results. However, if you are consistent with your workouts, you'll be alright. Since your just starting, take it easy on the weights because the first time (day) training usually results in muscle soreness the day after or so (DOMS: Delay Onset Muscle Soreness: http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness).

Once you have enough experience with full body workouts, you can up the level of your training in regards to intensity, frequency, and volume (http://roughstrength.com/volume-intensity-frequency-relationship-strength-training/)

Some experience/more advance people go to the gym everyday, but they train only certain parts of their body for that day and change it up the day after e.g upper body mon, lower body tues, upper body wed, etc.

But when you get to that level where you're comfortable with everything, attempt some changes into you're routine(s).

 

[datpo]

It depends, do you have an ectomorph body-type - naturally skinny (hard-gainer)? Then it may take a while (long-term) to see some results. However, if you are consistent with your workouts, you'll be alright. Since your just starting, take it easy on the weights because the first time (day) training usually results in muscle soreness the day after or so (DOMS: Delay Onset Muscle Soreness: http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness).

Once you have enough experience with full body workouts, you can up the level of your training in regards to intensity, frequency, and volume (http://roughstrength.com/volume-intensity-frequency-relationship-strength-training/)

Some experience/more advance people go to the gym everyday, but they train only certain parts of their body for that day and change it up the day after e.g upper body mon, lower body tues, upper body wed, etc.

But when you get to that level where you're comfortable with everything, attempt some changes into you're routine(s).

Thanks man. I usually go to my dad since he majored in kinesiology, but he's been out of town the past few days. I personally have a more skinny-ish body type, but get muscular very easily. However, my family is more normal weight and muscular.

 

[3max]

I'll PM you a good plan bro!

 

[datpo]

I'll PM you a good plan bro!

Thanks man!