New to weight lifting

[zr2tyler7]

Alright Im new to weight training and want to have a ripped chest big arms, shoulders and abs just like everyone else haha. Wut are some of you favorite workouts for chest, bicep, tricep, delts, abs, shoulders, and back.
I am currently taking sythna6 and cellmass. Syntha6 before work out and cell mass after. then syntha before bed
My current workout is this

monday
-bicep(weight drop idk wut else its called, concentration curl, and hammer curl)
-tricep(skull crusher, closed hand bench, tricep exntesions)
wednesday
-decline bench
-regular bench
-shrugs
-incline flys
Friday
-incline bench
- regular bench
-sit ups
-dumb bell press(incline and regular)

Then repeat on sunday, tuesday, thursday, sat. I workout every other day

 

[ExtraMile]

You could think about adding:
squats - for building your legs
upright row - good for your traps
LAT pull down - laterals, obviously
over head press or military press -
deadlift - works alot of differant muscles, good mass builder
preacher curls - works the short inner head of the bicep, like hammer curls
standing bicep curl - works the long outter head of the bicep
pull ups

You would benefit from adding all of those into your workout, but its your choice on how much variety u want.

 

[zr2tyler7]

Well I am limited to wut i can do right now. I have a bench set and adjustable dumbbells to work with for now. Out of those exercises wut would be most benficial to add. I think from now on on wekkends instead of doing regular exercises start adding squats and dead lifts instead. Do you have any pointers on doing either of these by pointers i mean form patterns or anything.

 

[ExtraMile]

Well if you just have dumbells, say u set them to 30lbs.. the order in which u do the exercises is crucial. Reason being, performing bent over rows and dmbell bench presses with such light weight won't suffice for most guys. However, if you do those ovements after a series of other exercises, yoru upper body muscles will be fatigued to the point that 30lbs are plenty heavy to get a good pump without having to do 50-100 reps per set. So I would reccomend somthing like this, it taxes your entire upper body without having to change the dumbells.



Dumbell Bent-Over Laterall raise sets- 4-5 Reps- To Failure
Dumbell Kickback sets- 4-5 Reps- To Failure
Dumbell Laterall Raise sets- 4-5 Reps- To Failure
Dumbell Bicep Curl sets- 4-5 Reps- To Failure
Overhead Dumbell Press sets- 4-5 Reps- To Failure
Bent-Over Dumbell Row sets- 4-5 Reps- To Failure
Flat-Bench Dumbell Press sets- 4-5 Reps- To Failure

 

[machine316]

how old are you, height/weight? 20-30 g whey pre-workout, 30-5- grams whey/casein mix post workout, also creatine (your cellmass) basically take 1 scoop of syntha-6 before and 2 scoops immediately after your workout with cellmass. how much weight do you have to work with? do you have access to a dip bar? or a pullup bar? tell us your stats, if your new to weights then it will be very easy to give you some sample workouts.

 

[zr2tyler7]

I am 20 years old 5'4" and about 120 lbs right now Ive gained 4 lbs in the last month. Again I am somewhat new to this wut are db kick backs, and db rows?

 

[needtogetaas]

welcome to ef good bro.

 

[JLowe02]

you can do lunges with dumbells and barbells, as well as deads. lunges are great for legs, and deads are great for legs/back. you should do this until you have access to a squat rack, and then continue to do so.

 

[zr2tyler7]

Hey thanks,
I can do squats my bench has a squat rack.

 

[JLowe02]

Hey thanks,
I can do squats my bench has a squat rack.

make sure you have a spotter though. the squat rack is relatively safe, but its scary when you fail a lift and dont have a spotter. the awkward position could hurt your ankles/knees as well.

 

[zr2tyler7]

As for wut weights I have an olympic weight set 300 lbs with the bench that adjusts incline- decline. I have some dumbells I have a enough weight for about 30lbs for each arm, im in the process of buying more weights and a curling bar. As for dips I dont have access I really wish I did that is a great workout Ive done before up at college. Once I go back They have cable crossovers and all kinds of stuff to use.

 

[ExtraMile]

Well 30lbs for each arm would be plenty, just look at the workout i posted earlier..
You could do that untill you get more equipment?

 

[keasbey]

how about a M W F
Mon chest/tris
Chest-
bench
incline
flys
tris-
dumbell skullcrusher
standing tri extension (standing with a dumbell above head and lower behind head)
seated dips and work up to weighted
Wens. Back/bi
back
deadlift
bent over rows
pull ups
bi
standing dumbell curls
hammer curls
incline curls

friday legs/shoulders
legs
squats
lunges with dumbells
calf raises (could use barbell or dumbells)
shoulders
standing military press
upright rows
horizontal dumbell raises

i think this would work well for a general idea
critique away

 

[ExtraMile]

The only trouble with that ^^ is the order, having deadlift, bench and squats at the beginning of the workout, if he has about 30lb on each dumbell how will he be able to do deadlift, squat and bench? he will have to do like 100 reps. Like i said on the first page, order is crucial.

 

[zr2tyler7]

Heythanks thats awesome if anyone else wants to put something together just so i can get some ideas flowing thats great.

 

[keasbey]

yeah i saw he had a barbell and assumed he had atleast 2 45lb plates a 2 25s and some 5's and 10's if beginning and at his weight those are plenty to begin with for a few months id think

 

[ExtraMile]

Oh yeah sorry i read past that bit.. my bad

zr2tyler7, you could do the work out i said, but add in bench, squat and deadlift like keasbey?

 

[zr2tyler7]

Yea im only benchin around 145 now

 

[ExtraMile]

So what workout are you doing?

 

[zr2tyler7]

Im sill tryin different stuff out to see wut feels best

 

[Azinine]

Dude, just type "what". It's just one more keystroke. It won't slow you down and you'll probably get more responses cuz u won't seem like sum punk kid lolz

 

[zr2tyler7]

alright thanks smart ass maybe i will try that next time