induction tommorow need advice..

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posted by jay2k6ie

Hi guys..

My gym induction is tommorow where an instructor will hear what I want to do and set me a routine..

I have the basics of a diet down but im not sure at all about what routine to start on or exercises to request?

Can anyone advice me on the above so I can request for the instructor to include these in my routine..

cheers:thumbs:

posted by jay2k6ie

DAY 1-LEGS/ABS
Squats
Leg Press
Leg Adduction
Leg Abduction
Seated/Standing Calf Raises
Lunges
Situps/Swiss ball Crunches
Leg Raises

DAY 2-CHEST/ABS/TRICEPS
Flat/Decline DB Press
Incline DB/Bench Press
Flat Bench Press
Dips
Cable pressdown
Bench dips w/ plates
Pec Deck
Swiss Ball situps/crunches
Body plank(swiss ball)

Day 3-BACK/BICEP/FOREARMS
Deadlifts
Chins
Bicep Cable/Machine Curl
DB/Hammer Curls
Bent-over/DB row
Rope ups
Seated Rows
Lat Pulldowns
Wrist/Reverse wrist Curls

Day 4 ? DELTOIDS/ABS
DB/BB Shrugs
Military Press
Upright BB/DB Row
Swiss Ball crunches
Medicine Ball + Leg raise
DB Lateral raises
DB front raises

This is what ive come up with..Ive tried to cover everything..Any advice is greatly appreciated!

posted by bearman1

i don't like to hit only one bodypart a week.....the day 4 should be legs and shoulders if you ask me...abs are with every routine.

posted by jay2k6ie

So abs every routine and add shoulders to the day 4 routine..thanks dude..Would it be advisable to make any other changes?

posted by bearman1

no add shoulders to the day 1 routine

posted by cosmic-dust

I think your wasting your time specifically training leg adductors and abductors since they are only stabilizers in functional movement, they get enough work from squats and lunges.

posted by Morgan

i agree with cosmic (as usual) dont get to burnt out starting out on that routine... seems like alot for a beginners routine. and remember if you are sore don't workout until youve given the muscles recovery time

posted by jay2k6ie

Ive decided to take the Rippertoe starting strength program it seems to be highly recommended..

It consists of 3 days a week..Mon,Wed,Fri

Two routines: A:3x5 Squat,3x5 bench press,1x5 deadlift,2x8 dips,
B:3x5 squat,3x5 lat pull down,3 x 5 one arm row,

Each week I change from A(mon)B(wed)A(fri) to BAB

Abs every routine which includes: Plank,back extension,balance on swiss ball (these were what the instructor set for me as rippertoes starting strength does not recommend ab excercises I dont know if they are the best excercises for abs and what I need?)

5-10 mins of jogging or bike before and after weights..

I can now see how technique plays such a huge part..I was shown how to do the above but when I tried again on my own Im sure I was doing many things wrong..

How do I figure out what weight I should start on? The program suggests you should increase the weights by 2.5 each week..but where to start??

cheers

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