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  1. Haggis

    Haggis Well-Known Member

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    So my landlord's wife has bought a little home lifting setup and put in the garage, and says I can use it whenever I like. Has a barbell, a bench, a chin-up bar etc. So I might as well do some lifting, for the first time ever. :lol:

    What's a good routine to start? I'm 170 pounds and just over six feet tall, so quite lean. I'm not looking to put on lots of mass, just improve my upper-body strength and add some definition/lean muscle to my arms and chest.

    I'm not a gym guy at all, never lifted and have little idea of what would be a good start for an nice routine, preferably aimed at improving core strength. It's more about adding strength than aesthetics. Any help is appreciated. Thanks guys. :good

    :hat
     
  2. JamieC

    JamieC New Member

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    I'm no expert but I'm a regular gym goer who's had good results over the last year and when I set out a year ago or so, I started going with my personal trainer mate and he set me up doing muscle groups on different days and my routine looked something like this:

    Chest Day
    5 sets x 10 reps Flat Bench (if you've never gymmed before start off lighter than you think you need to on all exercises, start at 40kg for example which would be a 20kg barbell and two 10 plates)
    5 x 10 Incline bench (weight will be lighter than flat, dont try and do the same straight away
    5x10 dumbbell flys
    5x10 decline bench press

    Back and Bis

    5x10 bent over row with a barbell
    5x10 (each arm) dumbbell single arm bent over row (using bench as support)
    5x10 t-bar row
    5x10 bicep curls
    Then do 5 sets as many pull ups as you can (im assuming if you're an absolute novice it will be 10 or under per set, try to build to 5 sets of 10)

    Shoulders
    5x10 seated dumbbell press
    5x10 standing military press
    5x10 shrugs
    then try and do some super sets of front arm delt raises and lateral raises

    Leg day

    5x8 Deadlifts
    5x8 squats
    5x8 woodchop lunges
    5x8 goblet squats
    5x8 box jumps

    Hope this helps [MENTION=1675]Haggis[/MENTION]. As I say im not expert but as a guy that was definitely not a gym goer a year ago to someone who does respectable lifts and is in decent nick that is basically how I started out and pretty much the same routine I do now with a few adjustments. I would say though that your diet will have to be adjusted accordingly, it's a ballache but it's probably the thing that stops progress the most. Whey protein supplements are a must imo, then try and get as much protein as you can, oh and swap potatoes for sweet potatoes basically :lol:
     
  3. ant-man

    ant-man Well-Known Member

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    With push ups/pull ups/squats and bench presses you'll not go far wrong. No need to over complicate. For definition you need to lower bodyfat, possibly weight too, in which case slightly stricter calorie control is called for.

    I'd avoid bodybuilding style routines focusing on isolated bodyparts in favour of just a few compound moves perhaps tied in with stuff like burpees, short fast runs, sprints.
     
  4. Haggis

    Haggis Well-Known Member

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    Forgot about this. :lol:

    Thanks for the advice, the weights are there but I never use them, just do some chinups/pullups when I go out to the shed for a smoke. Can do 12 deadhang chinups and 8-10 deadhang pullups, which apparently is a good start. No fucking idea how much I can benchpress.

    Dietwise, I don't have any protein shakes or anything, my diet is not bad but I don't think it's good for gaining muscle. I eat rice with veges for dinner most days, usually with fish or chicken, and a steak once a week or so. Don't eat many potatoes and basically don't drink at all, so I don't gain weight. But I already have a flat stomach and pretty broad shoulders, so if I trained I think I would look pretty good. If I tense my abs then a six-pack appears, but it's not really defined. But I'm after functional strength more than aesthetics. Any advice is appreciated. :good

    :hat
     
  5. ant-man

    ant-man Well-Known Member

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    Add some hanging leg raises into your pull up routines and target say a bodyweight bench press. No need to go mad with the weights but if they're there might as well use em. You don't need a protein supplement on your diet.
     

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