help me create a workout plan

[Jason R]

I'm just starting to get into body building and really need helping getting a work out plan.

Right now I'm working out 6 days a week, some might say that's too much?

I want to gain, and then I want to cut later.

What days should I work what? What excersises machines should I do? How often should I change my routine ?

To build mass should I do max weight ALL the time? Should I do 10 reps on one weight, move up weights do 8 reps, then do 6 reps or all I can do w/ the heaviest weight?

Sorry for all the questions but I'm kind of clueless. I've seen some muscle gains so far but not in certain areas. Someone help me create a work out plan and what muscle groups, number of sets/ reps etc. that are good. Thanks

 

[Jason R]

Right now I'm going 6 days a week:

Monday: Heavy Legs plus 30 minutes elliptical machine
Tuesday: Heavy Chest, abbs, Shoulders and Triceps
Wednesday: Heavy Back and Bis, 30 minutes elliptical
Thursday: Light Chest and tries, shoulders and abbs
Friday: Light legs, 30 minute cardio
Saturday, Light back and bis

 

[mwman]

I don't know about you, but after I'm done doing legs, I am not even gonna think about doing cardio on the same day, or maybe even the day after.

 

[universe]

I have also had trouble gaining strong muscle in certain areas. My concern now is my back. until just recently, I had been doing lat pulldowns, etc. using mostly my arms and I ended up with huge arms, but not much in the back area to say the least. Hopefully you are more experienced than I am and your problem areas may just be from genetics.
Try to do more on your problem areas, and maybe even skip other areas once in a while.

 

[Johnnny]

Try this 4 day routine.


MONDAY: Chest (12 sets total) & forearms (2 exercises 3 sets each, 6 sets total)



Flat bench press 3 sets & one light warm up set

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps



Incline bench press 3 sets & one light warm up set

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps



Incline dumbbell flies 3 sets no warm up set necessary

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps



Cable crossovers 3 sets no warm up set necessary

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps



Standing Barbell curls

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps



Standing one arm alternating dumbbell hammer curls, (crossover)

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps



One arm dumbbell preacher curls (use preacher bench & really peak bicep)

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

Forearms:

Overhand grip squeeze ( do it on the edge of a bench or something)

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

Wrist squeeze on a flat bench

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

5mins of abs & 15mins of heavy walking on the treadmill


Tuesday


5 sets of barbell squats legs parallel to the floor the best thing to do is to start with a light weight & work your way up to your max so your knees get warmed up so you don't risk injuring them.

Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Hack Squats all the way down
Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Stiff leg deadlifts for hamstrings (buy this point your knees will be shaking on each rep for your stiff legs)

Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Lying Hamstring curls
Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Calves
Toe Presses
Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Donkey Calf Raises
Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Wednesday Rets day

Tursday Back & Triceps.

3 sets of wide grip chin ups (either with added weight or just your body weight)

Set 1: as many reps as possible

Set 2: as many reps as possible

Set 3: as many reps as possible

Wide Grip Bentover Barbell Rows

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

T-Bar Rows using a 45lb bar lined up vertically against the wall & a wide grip handle

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

One Arm Dumbell Rows

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

Cable Row using a long bar with a reverse grip & narrow grip

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

Dead lifts or hyperextensions (Note don???t do dead lifts every week)

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps


Triceps

Triceps 3 exercises 3 sets each

3 sets of close grip bench press (on the heavy smith machine)

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

3 sets of incline skull crusher tricep extensions

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

3 sets of one arm tricep cable pushdowns

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

5mins of abs & 15mins of heavy walking on the treadmill



Friday: Rest Day

Saturday: Shoulders, Traps & neck if you have a neck machine
Seated Military Press (use the barbell & bring the bar in front of you)

Set 1: a weight that you can do 12-14 reps

Set 2: a weight that you can do 10-12 reps

Set 3: a weight that you can do 8-10 reps

Set 4: a weight that you can do 6-8 reps

Seated Side Lateral Raises (Side Delts)

Set 1: a weight that you can do 12-14 reps

Set 2: a weight that you can do 10-12 reps

Set 3: a weight that you can do 8-10 reps

Set 4: a weight that you can do 6-8 reps

Rear Delt Flies (Rear Delts)

Set 1: a weight that you can do 12-14 reps

Set 2: a weight that you can do 10-12 reps

Set 3: a weight that you can do 8-10 reps

Set 4: a weight that you can do 6-8 reps

Traps

Barbell shrugs

Set 1: a weight that you can do 8-10 reps
Set 2: a weight that you can do 6-8 reps
Set 3: a weight that you can do 8-10 reps
Set 4: a weight that you can do 12-14 reps
Dumbell Shrugs

Set 1: a weight that you can do 2-4 reps

Set 2: a weight that you can do 6-8 reps

Set 3: a weight that you can do 8-10 reps

Sunday: Rest

Of course I also do cardio. I do 15mins 3 times a week on the treadmill with 15 second sprints every minute & I do my abs 5 times a week. Sometimes I do it at home on my off days.

Hope this helps.