Help with a routine?


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dantum

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Help with a routine? 23 November 2012 22:52 (permalink)
[Helpful answer received] / [List Solutions Only]
I'm guessing there has been endless threads started on the subject, so I appologise for this.
 
Can anyone point me in the direction or advise me on a workout routine? I'm new to weight training (?) so I don't have a clue!
 
I've been doing alot of body weight exercises for a while now and have noticed some huge improvements in strength and stamina but I want to get stronger and bulk up a bit more than I already have (from 59kg- 72kg since about june with  bf at 9.4%).
 
I have access to a dumbells and a barbell with about 100kg of cast plates, a crappy york bench (6605 I think) and I've got a large amount of free time.
 
Any help would be great, so thanks in advance
 
 
 
#1
    Rusev

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    Re:Help with a routine? 25 November 2012 11:12 (permalink)
    Im guessing from going from 59 to 72 you want to increase size/muscle mass
     
    with limited equipment I would do 3-4 sets 8-12 reps
     
    chest - bench press BB or DB
    back - deadlift, rows or pullovers can you do chins on a door frames
    legs - squats with dbs
    shoulders press,  or lat raises
    arms - curls, tricep extensions or bench dips
    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
     
    #2
      BBTraining

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      Re:Help with a routine? 25 November 2012 11:41 (permalink)
      you need this.
      you can develop a decent back and arms with this alone.
       
      get 1 which has handles above the door frame, that way you dont have to bend your knees.
       

       
      #3
        dantum

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        Re:Help with a routine? 25 November 2012 11:49 (permalink)
        Thanks for the reply. I am trying to increase mass and size and I do have a pull-up bar(forgot to mention that) but not one that has the higher up handles as I'd crack my head on the roof. Does having to bend your legs take alot away from pull-ups?
         
        <message edited by dantum on 25 November 2012 11:50>
         
        #4
          BBTraining

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          Re:Help with a routine? 25 November 2012 11:55 (permalink)
          [This post was marked as helpful]
          Straight rigid form (core engaged) is better personally.
          I can def. get more clean reps out this way.
          With Knees bent its easier to kick and swing.
          I had a similar bar in my flat with relatively low ceilings, with good clearance for head :)
          <message edited by BBTraining on 25 November 2012 12:00>
           
          #5
            Testasaurus

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            Re:Help with a routine? 01 December 2012 10:50 (permalink)
            barbell,dumbells and a bench...what more do you need!!
            get some info on nutrition (not supplements).and get lots of it down yer neck.
            The most important tool is enthusiasm and desire....if you have these youre 90% there.
            Rusev gave you a routine so away you go.
            Good luck dude and keep pumping!!

             
            #6
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