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YAWL(weightlifting)T

Mo0o

Mo0o

Lifer
I've started working out recently but i dont really know what I'm doing. I see other people do certain exercises and i just kind of emulate at my level of strength, but i would like to develop some kind of routine.

I was thinking 5 days a week, Mon-Fri, so it'll give me ample time to rest each area between work outs. Can some experienced lifters, give me a good routine with specific exercises for each day?

Oh and I had another question, I'm 5'10'' 160lbs, how much protein should I be consuming if I wanna be toned but not necessarily really bulky.
 
Check out the forums from the wanna be big link in my sig. That should answer most of your questions.
 
How does this look:

Monday:

Dumbbell bench press
Warm up 1 x 15 reps
3 sets of 8 reps

Incline dumbbell press
3 sets of 8 reps

Dumbbell squats
4 sets of 10 reps

Alternate dumbbell curls
3 sets of 12 reps

Dumbbell Pullover
3 sets of 12 reps

Ab Crunches
4 sets of 15

Wednesday:

Arnold press
Warm up 1 x 15 reps
3 sets of 10 reps

Alternate front dumbbell raises
3 sets of 12 reps

Dumbbell rows
3 sets of 10 reps

Dumbbell stiff legged deadlifts
3 sets of 12 reps

Ab Crunches
4 sets of 15

Friday:

Dumbbell deadlifts
4 sets of 12 reps

Incline dumbbell press
3 sets of 10 reps

Dumbbell Lunges
3 sets of 12

Alternate dumbbell curls
3 sets of 12 reps

One arm dumbbell extensions
3 sets of 12 reps

Ab Crunches
4 sets of 15
 
For info on specific lifts check out www.exrx.net and www.bodybuilding.com

Both sites have specific pages on the types of exercises.

And don't start out M-F. That's too much for a beginner. Each muscle group needs 24-48 hours of rest before it gets worked again. Do a MWF with M = chest/arms, W = legs, F = shoulders or similar.

Lastly you can't tone and bulk at the same time. Bulk first, then cut back down. For protein you want in the vicinity of 1.5 g / lb of body weight. That's total including all your food. Also don't start out with that much...work up to it. And make sure you drink a LOT of water. 75% of muscle building is diet.

From your post above this:

You have WAY too many reps. To bulk you want in the range of 3 sets of 6-8 reps per exercise.
Don't bother with DB squats. Just do BB like real men. And don't use a foam pad. 😉
Be careful with straight leg DLs. I effed up my back doing them and it's still not better. Yes you can do them correctly and have good results, but it's very hard if you don't have someone teach you.
Again do BB DLs not DB.
More leg work. Leg work builds testosterone, which gets you bigger.
 
Originally posted by: Sukhoi
For info on specific lifts check out www.exrx.net and www.bodybuilding.com

Both sites have specific pages on the types of exercises.

And don't start out M-F. That's too much for a beginner. Each muscle group needs 24-48 hours of rest before it gets worked again. Do a MWF with M = chest/arms, W = legs, F = shoulders or similar.

Lastly you can't tone and bulk at the same time. Bulk first, then cut back down. For protein you want in the vicinity of 1.5 g / lb of body weight. That's total including all your food. Also don't start out with that much...work up to it. And make sure you drink a LOT of water. 75% of muscle building is diet.
Click to expand...

should I rearrange the above workout routine to make it Chest/Leg/Shoulder?
 
See above for the edit. But yea rearrange some. And IMHO keep legs together so you really tire yourself out. Doing one exercise for legs every other day isn't going to get you real far.
 
Originally posted by: Mo0o
I've started working out recently but i dont really know what I'm doing. I see other people do certain exercises and i just kind of emulate at my level of strength, but i would like to develop some kind of routine.
Click to expand...

Here is your new routine: WBB1


Originally posted by: Mo0o
Oh and I had another question, I'm 5'10'' 160lbs, how much protein should I be consuming if I wanna be toned but not necessarily really bulky.
Click to expand...

First of all, you do not build muscle by accident, and you will never become "too bulky". It's not like you are going to wake up one day with an extra 50 lbs. of muscle. I only wish it were that easy. In my opinion, you should start with a clean bulk (gaining weight).

Second, here is the advice I give to everyone asking this question:

You need to start tracking everything you eat on Fitday

Next, estimate your maintenance calories here:

BMR calculator

Make sure to click on the link labeled "Daily caloric needs" to get your actual number of calories per day.

Now, once you have this number, eat that amount of calories every day for a week. Track your weight first thing each morning. If you have not gained a pound by the end of the week, then add 300 cals to your daily total and eat that much for the next week. Repeat this process until you are gaining ~1 lb./week.

I would advice you get 40% of your calories from protein, 40% from carbs, and 20% from healthy fats. Some people use other amounts but for a beginner it should work fine. Have questions on what to eat? Check here

Finally, check out the link in my sig. Read the stickies posted in the various forums, and feel free to register and ask questions. The members there are very helpful and knowledgable.

Good luck, and feel free to PM me with questions. I get tired of typing all of this out because it gets asked on AT at least once a week.

 
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