I am pretty much a begginer who is overweight and I have crappy strenght I’m 17 6’0 255 and my 1RM for bench, squat and DL are ~ 200, 315, 350.
I decided to try and make my own workout because I would probably be more proud of myself if I got results… lol
My goal is to loose fat and build muscle/strenght at the same time (yeah I know it is hard to do both at once, unless you are really fat, which I am.)
My reasoning behind this is that from what I have read on this site over the past few weeks… too many artices to count. Compound movements should be the primary focus of any workout plan. So here goes nothing.
3x8 @ 10RM for all
A1 Bench Press
A2 Seated Cable Row
B Back Squat
C1 Military press
C2 Pull up
D2 Upright Row
E Dead Lift
3x8 @ 10RM for all
A1 Barbell Curl
A2 Some form of tricep extension
Same specs as day 1 but do the workout in reverse order.
Same as 1 but with more weight. (hopefully)
Same as 3 but with more weight.
Same as 5 but with more weight.
Well as you can see the middle day is to hit the smaller muscle with isolation exercises (lower volume) while the outer days are total body workouts with compound movements. I made it this way because my biceps and triceps are really fucking weak.
The reason for switching the order of workouts on the total body days is so that I’m not always performing certain exercises with full energy and others when I’m tired, which I think would lead to imbalanced gains.
I’m not sure on what my rest times should be maybe 60 seconds beetween antagonist training and 120 beetween straight sets? I got the antagonist part from some of Waterbury’s articles and I liked the idea.
For nutrition I was thinking about ~2500 calories a day with 200g of protien. I plan to buy HRX, Surge, (out of stock@%#&!) Grow!, Metabolic Drive, ZMA.
So any help would be appreciated. Be brutally honest. If the program sucks say so. My goals would probably be to be around 200 pounds <15% body fat within the next 4-5 months hopefully that is achievable.
On another note… I just noticed that my title has way too many capital letters… I’ll just play it off and say that “My Created Workout” is some special name that deserves caps.