| First Bodybuilding Workout |
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mrjoshuarock
Level 0
Join date: Jul 2009
Location:
Posts: 42
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i have always followed athlete workouts or powerlifter workouts such as starting strength or WS4SB but i really want to try out a bodybuilder style workout while bulking up after new years. my current lifts are bench 185x5, box squat 255x2, deadlift 280x5. this is the workout i am thinking of using.
Day 1 chest
BB bench â?? work up to 3-5 RM
DB bench â?? 4 sets of 6
Machine bench â?? 3 sets of 12
Day 2 legs
Squat variation (front squat, back squat, box squat) â?? work up to 3-5 RM
Hamstring compound (stiff leg dead, GHR) â?? 3x8
Quad (leg extension, leg press, hack squat) â?? 3x8
Bilateral (lunges, step-ups) â?? 3x15
Calves (kill em.)
Day 3 Shoulders
overhead press â?? work up to 3-5 RM
machine shoulder press 3x10
rear delt â?? 3x12
lateral raise superset with front raise â?? 3x15
Day 4 back
BB deadlift â?? work up to 3-5 RM
Horizontal row (bent row, cable row) â?? 3 sets of 6
Vertical pull (lat pulldown, chinup, pullup) â?? 3 sets of 10
Trap movement â?? 3 sets of 12
Day 5 arms
Barbell curl 3x6
Close grip bench 3x6
Dumbbell curl 3x10
Lying tricep extension 3x10
Hammer curl 3x12
Tricep pushdown 3x12
i would greatly appreciate any suggestions or criticisms of this workout! thanks a lot guys.
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WestCoast7
Level 0
Join date: Aug 2009
Location: California, USA
Posts: 1017
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You should post your stats (height, weight, etc) and you should also narrow the scope of your question, this would help us to provide answers. |
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mrjoshuarock
Level 0
Join date: Jul 2009
Location:
Posts: 42
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i weigh about 210 and im 6"1 and im trying to bulk as much as i can until closer to summer when, if i am strong enough or i am satisfied with my bulk i may try a small cut, or i may not cut but just attempt to clean diet up more and possibly incoroporate more cardio. i want to put on some muscle and get stronger too. |
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mrjoshuarock
Level 0
Join date: Jul 2009
Location:
Posts: 42
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i did rippetoes for about six months but my diet was never in place, and it has just been in the last few months that my bench has gone from 155 x5 to 185x5 and my squat from 185 x5 to over 250. |
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Aragorn
Level 4
Join date: Feb 2003
Location:
Posts: 5361
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No offense, but your numbers are really low for a 6 foot 210 lb person who's been following powerlifting and athletic programs. I don't usually say that, but I'm shocked you can only box squat 255x2. When I hit 210 on a bulk I was well above these marks. like almost 175 lbs above.
How long have you been training? Like seriously training? |
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tribunaldude
Level 0
Join date: May 2008
Location:
Posts: 3251
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I believe he's only been training for a few months. His lifts aren't terrible for a beginner.
Aragorn wrote:
No offense, but your numbers are really low for a 6 foot 210 lb person who's been following powerlifting and athletic programs. I don't usually say that, but I'm shocked you can only box squat 255x2. When I hit 210 on a bulk I was well above these marks. like almost 175 lbs above.
How long have you been training? Like seriously training?
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Professor X
Level 4
Join date: Oct 2002
Location:
Posts: 31966
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What makes a person who squats this amount of weight log into a bodybuilding forum and throw "FIRST Bodybuilding workout" on the screen yet NOT consider themselves a fucking beginner????
I worked out with people who could squat more than 250 their first time doing squats specifically. But then, they were actual athletes. |
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funmetal
Level 4
Join date: Jun 2006
Location:
Posts: 251
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You must try ANACONDA. It will change everything. Your stats, girlfriend. The buckets include small gnomes that repaint your car while you are asleep and cut your lawn too. Man what a supplement. |
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Itchy
Level 4
Join date: Mar 2008
Location: Texas, USA
Posts: 1092
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Sorry, that's too much to read. Pick a couple of exercises per bodypart and get stronger at them every week. If you are eating enough and working hard enough, size and strength will follow quickly.
Also, it would help alot if you started hanging out with and listening to people who are more advanced than you (in real life, not the internet).
Congratulations on getting e-bitchslapped by PX after so few posts :)
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leon79
Level 0
Join date: Apr 2005
Location: Missouri, USA
Posts: 218
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Why would you go straight from something like Starting Strength or WS4SB to the split you outlined? With your strength levels, you could easily get away with working everything directly twice a week.
Since you clearly have the time and motivation to get to the gym at least five days a week, try splitting your body into a 2-way (upper/lower; push/pull, etc.) or even 3-way (i.e. chest/back; legs/abs; shoulders/arms) and rotate through as often as you can or are willing.
Save that split you posted until later. |
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toolshed
Level 0
Join date: Jul 2009
Location: Norway
Posts: 116
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leon79 wrote:
Why would you go straight from something like Starting Strength or WS4SB to the split you outlined? With your strength levels, you could easily get away with working everything directly twice a week.
Since you clearly have the time and motivation to get to the gym at least five days a week, try splitting your body into a 2-way (upper/lower; push/pull, etc.) or even 3-way (i.e. chest/back; legs/abs; shoulders/arms) and rotate through as often as you can or are willing.
Save that split you posted until later.
I went from starting strength to a split much like the thread starter, working every muscle directly every 5-6 days, depending on if I felt I needed a day off.
I've tried two-splits in the past, but that never worked out that well for me. It is much easier for me to add weight on the bar most workouts when I'm only working one major muscle like chest or back, compared to doing both in the same session.
Though that's maybe just me, two splits may work better for others, but starting on a routine like the OP is not a bad idea. |
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leon79
Level 0
Join date: Apr 2005
Location: Missouri, USA
Posts: 218
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toolshed wrote:
leon79 wrote:
Why would you go straight from something like Starting Strength or WS4SB to the split you outlined? With your strength levels, you could easily get away with working everything directly twice a week.
Since you clearly have the time and motivation to get to the gym at least five days a week, try splitting your body into a 2-way (upper/lower; push/pull, etc.) or even 3-way (i.e. chest/back; legs/abs; shoulders/arms) and rotate through as often as you can or are willing.
Save that split you posted until later.
I went from starting strength to a split much like the thread starter, working every muscle directly every 5-6 days, depending on if I felt I needed a day off.
I've tried two-splits in the past, but that never worked out that well for me. It is much easier for me to add weight on the bar most workouts when I'm only working one major muscle like chest or back, compared to doing both in the same session.
Though that's maybe just me, two splits may work better for others, but starting on a routine like the OP is not a bad idea.
Fair enough, but keep in mind that the OP's split would have a lower direct frequency for each body part than even what you are doing. The way I run my split, I group more body parts than you but end up with nearly the exact same frequency (every 5 days or so).
And that was my point: regardless of how he wants to split everything, I think he could stand a greater direct frequency per body part than once every seven days for the time being. |
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Professor X
Level 4
Join date: Oct 2002
Location:
Posts: 31966
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leon79 wrote:
toolshed wrote:
leon79 wrote:
Why would you go straight from something like Starting Strength or WS4SB to the split you outlined? With your strength levels, you could easily get away with working everything directly twice a week.
Since you clearly have the time and motivation to get to the gym at least five days a week, try splitting your body into a 2-way (upper/lower; push/pull, etc.) or even 3-way (i.e. chest/back; legs/abs; shoulders/arms) and rotate through as often as you can or are willing.
Save that split you posted until later.
I went from starting strength to a split much like the thread starter, working every muscle directly every 5-6 days, depending on if I felt I needed a day off.
I've tried two-splits in the past, but that never worked out that well for me. It is much easier for me to add weight on the bar most workouts when I'm only working one major muscle like chest or back, compared to doing both in the same session.
Though that's maybe just me, two splits may work better for others, but starting on a routine like the OP is not a bad idea.
Fair enough, but keep in mind that the OP's split would have a lower direct frequency for each body part than even what you are doing. The way I run my split, I group more body parts than you but end up with nearly the exact same frequency (every 5 days or so).
And that was my point: regardless of how he wants to split everything, I think he could stand a greater direct frequency per body part than once every seven days for the time being.
I am so sick of hearing crap like this. There is nothing wrong with a split routine for a beginner. Splitting what you train does not mean a muscle is only stimulated once every seven days.
It is retarded that you guys acknowledge that biceps are somehow "stimulated" while training back, but the idea that a split routine stimulates more muscles than simply the group being focused on is simply too much for you to handle. |
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leon79
Level 0
Join date: Apr 2005
Location: Missouri, USA
Posts: 218
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Professor X wrote:
leon79 wrote:
toolshed wrote:
leon79 wrote:
Why would you go straight from something like Starting Strength or WS4SB to the split you outlined? With your strength levels, you could easily get away with working everything directly twice a week.
Since you clearly have the time and motivation to get to the gym at least five days a week, try splitting your body into a 2-way (upper/lower; push/pull, etc.) or even 3-way (i.e. chest/back; legs/abs; shoulders/arms) and rotate through as often as you can or are willing.
Save that split you posted until later.
I went from starting strength to a split much like the thread starter, working every muscle directly every 5-6 days, depending on if I felt I needed a day off.
I've tried two-splits in the past, but that never worked out that well for me. It is much easier for me to add weight on the bar most workouts when I'm only working one major muscle like chest or back, compared to doing both in the same session.
Though that's maybe just me, two splits may work better for others, but starting on a routine like the OP is not a bad idea.
Fair enough, but keep in mind that the OP's split would have a lower direct frequency for each body part than even what you are doing. The way I run my split, I group more body parts than you but end up with nearly the exact same frequency (every 5 days or so).
And that was my point: regardless of how he wants to split everything, I think he could stand a greater direct frequency per body part than once every seven days for the time being.
I am so sick of hearing crap like this. There is nothing wrong with a split routine for a beginner. Splitting what you train does not mean a muscle is only stimulated once every seven days.
It is retarded that you guys acknowledge that biceps are somehow "stimulated" while training back, but the idea that a split routine stimulates more muscles than simply the group being focused on is simply too much for you to handle.
I absolutely agree that a split works just as well for a beginner as for an experienced lifter, and I also get the idea that muscles are stimulated even on days they aren't directly targeted. That is why I kept saying the OP could probably "directly" target his muscles more often than once a week.
Based off my own experiences, at the OP's strength levels, he could probably get away with "directly" targeting his muscles something like twice a week and "stimulating" them an additional couple of times during that week, depending on how he splits things up. Maybe, maybe not. |
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mrjoshuarock
Level 0
Join date: Jul 2009
Location:
Posts: 42
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alright thanks for the help... and in my defense (not that it actually matters), i have only been lifting seriously for about 5 months, and i am only sixteen. my squat started off crappy and it is really stubborn. but just to clarify... is the workout i laid out a good idea or should i stick to a 4-day upper lower workout or a 3 day split, repeated twice a week? thanks |
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Gmoore17
Level 0
Join date: Jun 2008
Location: Ontario, CAN
Posts: 576
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Well that's odd, what I wrote got deleted...
I just said that your chest day is horrid. I'd do something like:
BB or DB Bench press
BB or DB Incline
Some variation of Fly's (maybe low to high cable flys) |
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mrjoshuarock
Level 0
Join date: Jul 2009
Location:
Posts: 42
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alright thanks. i was really looking for a different finisher excercise on chest day other than benching more, i just couldnt think of anything. and i think i may just do the workout im on now until new years and then i will change to the bodybuilding one i have written with the modified chest day! thanks a lot guys and sorry if i offended anybody. |
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