trying to find a decent workout

[Slayerizer]

Hi everyone, I have just discovered these forums last week. I've been in the gym for the last 2 years, mostly to lose weight. I went from 228 to 185 (pounds...not kg!). During this period I've splitted my workout in half. The first hour I was doing weight lifting and the other hour was dedicated to cardio activities. When I first started, a young lady, gave me a program. The problem is that I have absolutely no confidence in them. It's a small gym and 99.5% of the employes have absolutely no expertise. After doing the program for 3 months, I stopped following it.

I'm currently hunting down for a program that I could follow. I don't have enough knowledge to build my own.

So far, I found this one.

workout sample

here are my
stats

thanks

 

[BiggT]

When you have time, check out the sticky at the top of this forum.

What are your goals right now?

The routine you linked isn't horrendous, it isn't something I'd do, but there is a lot worse out there by far. Basically, you want to do something that would allow you to get goood at squats, rows, deadlifts, military presses, and a flat or incline bench and keep fluff (cables, isolation movements) to a minimum. Keep it simple and don't overthink things. Also, think of your body as a unit that functions as such, not a collection of 'bodyparts' that work independently of one another....if you up your military press, squat, and deadlift, your whole body will develop evenly.

 

[Slayerizer]

When you have time, check out the sticky at the top of this forum.

What are your goals right now?

The routine you linked isn't horrendous, it isn't something I'd do, but there is a lot worse out there by far. Basically, you want to do something that would allow you to get goood at squats, rows, deadlifts, military presses, and a flat or incline bench and keep fluff (cables, isolation movements) to a minimum. Keep it simple and don't overthink things. Also, think of your body as a unit that functions as such, not a collection of 'bodyparts' that work independently of one another....if you up your military press, squat, and deadlift, your whole body will develop evenly.

Well I started reading the sticky, but there is a ton of information and I'm still trying to digest all this.

Sorry, I forgot to include my goals. When I was overweight, I was being laughed at. I want to have bigger biceps/shoulders. I don't aim for 30 inches guns, but if they end up bigger, I'll be happy. I'm used to go to the gym 5 days/week and I don't need any kind of external motivation. I just want to train more seriously instead of wasting my time doing some random exercises.

Are you suggesting a simple workout like THIS :

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

I don't think there is anything in there for the biceps/triceps. Well I don't know much. I'm here to learn.

 

[xblitz44x]

Bent rows and chins is all the work you need for biceps, at least for now. If you feel nervous then you can throw in some BB curls for Workout A.

 

[BiggT]

Bent rows and chins is all the work you need for biceps, at least for now. If you feel nervous then you can throw in some BB curls for Workout A.

Good advice, and yes, something like that would be an ideal start until progress slows.

 

[oso0690]

If you do biceps and triceps, do them LAST. And depending on your recovery, you could probably do 3 sets of 8 of one exercise for each. (1 barbell curl, 1 tricep extension or something like that) You really don't need to do them as all pressing movements will work triceps and all pulling movements work biceps.

 

[Slayerizer]

Bent rows and chins is all the work you need for biceps, at least for now. If you feel nervous then you can throw in some BB curls for Workout A.

how much time should I keep this workout? and I think I didnt understand about how much weight to use.

Do you do 90% of your maximum?

As an example, I currently have no problems doing 3x6x225 for the benchpress (when it's my first exercice, could be harder to make after the squats)



thanks!