I’m starting a log. Before we get to the plan, here’s some background info: I’ve got next to no experience. I am somewhat out of shape. I look skinny and sort of soft. I’m weak. I’m lazy in pretty much every area of my life. I hope to change all of this, and I’m gonna start in the gym.
Height: 5’10’’ to 5’11’’
Weight: 188 (but I don’t look that big)
And the plan is pretty simple. I’ll lift four days a week, and hopefully I’ll do an ample amount of cardio as well. The lifting days are as follows:
Chest, Biceps, Abs
Legs, Calves
Shoulders, Triceps, Abs
Back, Calves
Chest:
Incline Bench Press- 4 sets, work up to a 6-10 rep set
Dumbbell Bench Press- 3 sets, work up to an 8-12 rep set
Decline/Regular Bench Press- 3 sets, work up to an 8-12 rep set
Machine Flye- 3 or 4 sets of 8-15 reps
Legs:
Back Squat- 4 sets, work up to a 5-8 rep set
Romanian Deadlift- 4 sets, work up to a 6-10 rep set
Leg Press- 3 sets, work up to a 10-15 rep set
Leg Curl- 3 or 4 sets, work up to a 6-10 rep set
Leg Extension- 3 sets [optional]
Shoulders:
Dumbbell Shoulder Press- 3 or 4 sets, work up to a 6-10 rep set
Dumbbell Lateral Raise- 3 sets, work up to an 8-12 rep set
Machine Lateral Raise- 3 sets, work up to an 8-12 rep set
Back:
Deadlift [if allowed]- 4 sets, work up to a 5-8 rep set
Lat Pulldown- 4 sets, work up to an 8-12 rep set
Dumbbell Row- 4 sets, work up to an 8-12 rep set
Underhand Machine Row- 3 sets, work up to an 8-12 rep set
Machine Reverse Flye- 3 or 4 sets, 8-15 reps
Biceps:
Alternate Dumbbell Curl- 3 sets, work up to a 6-10 rep set
Machine Preacher Curl- 3 sets, work up to an 8-12 rep set
Pinwheel Curl- 3 sets, work up to an 8-12 rep set
Triceps:
Close Grip Bench Press- 4 sets, work up to a 6-10 rep set
PJR Pullover/Skullcrusher- 3 or 4 sets, work up to an 8-12 rep set
V-Bar Pushdown-3 or 4 sets, 8-15 reps
I know it seems very concise and all, and I did do a lot of reading on these forums before coming up with it, but this plan is open to change and I’m sure it will change as soon I get a feel for what I like. I’ll try to do cardio after the lifting except for leg days, as well as some cardio on other days. If you’ve read this far I thank you.