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What should i do at the gym (1 Viewer)

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the gym here is like $5 a session so i have decided to start going
probably twice a week, mondays and wednesdays perhaps

omie j/kman/quik etc give me a good all round upper body workout please

i have very unstable shoulders so something that involves some rotator cuff use perhaps
 

untouchablecuz

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would be best to go gym 3 x week

Starting Strength Wiki

Rippetoes Starting Strength

[Sets x Reps]

Workout A
3 x 5 Back squats
3 x 5 Bench press
1 x 5 Deadlift

Workout B
3 x 5 Back squats
3 x 5 Overhead press
3 x 5 Powercleans (can be substituted for Bent-over rows/Pendlay rows, youtube for form)

cycle workouts with no two workouts occuring on consecutive days

e.g.
week 1: mon A wed B fri A
week 2: mon B wed A fri B
...
week x: ...

swap the overhead press with seated DB presses if shoulder strains a big issue

download this for instructional videos on form for each compound exercise:
Starting Strength Basic Barbell Training Book and DVDrip (download torrent) - TPB

your diet is most important. make sure that you are getting at least 1g of protein/lb of body weight. make sure you're eating a well rounded selection of foods. drink alot of milk and you WILL get big (and strong)

get plenty of rest
 
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Omie Jay

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deadlift and bench.

if i were u and i got access to a $5 per session gym, i'd go 3 days a week, one day do bench + other chest + triceps (since tri's are sorta worked when you bench), day 2 would be squat + more legs, and abs and maybe back as well, day 3 would be deadlift + arm stuff like biceps/shoulders.

untouchable is pretty reliable too, listen to him as well.
 

Omie Jay

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deadlift and bench.

if i were u and i got access to a $5 per session gym, i'd go 3 days a week, one day do bench + other chest + triceps (since tri's are sorta worked when you bench), day 2 would be squat + more legs, and abs and maybe back as well, day 3 would be deadlift + arm stuff like biceps/shoulders.

untouchable is pretty reliable too, listen to him as well.
 
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im not doing legs so that cuts it down to 2 dayss

i dont need big legs lol mang they're for running long distances as quickly as possible
 
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also basically overhead press and back squats are out of the question, i actually cant put my arms/shoulders that far back

thats where the instability is, and my muscles have contracted to compensate lol weird
 

amirite

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im not doing legs so that cuts it down to 2 dayss

i dont need big legs lol mang they're for running long distances as quickly as possible
big legs for long distance running? lolwut. if youve got no reason to skip out on legs then youre a pussy. gtfo out of the gym you no legged fuck.
 

amirite

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also basically overhead press and back squats are out of the question, i actually cant put my arms/shoulders that far back

thats where the instability is, and my muscles have contracted to compensate lol weird
sounds like you need to work on your posture
 
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^ confirmed coon

no coons in the gym fag


i said i dont need big legs because my legs are for long distance running. jezzmo has since convinced me that it is good for overall strength so perhaps
 
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no i dont need to work on my posture, my doctor and phsyio said that due to instability, my muscles are compensating to try to stop my shoulders popping out you dumb cunt it is quite simple to understand you coon
 

b00m

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so..many...fucking.. COONS
 
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the gym here is like $5 a session so i have decided to start going
probably twice a week, mondays and wednesdays perhaps

omie j/kman/quik etc give me a good all round upper body workout please

i have very unstable shoulders so something that involves some rotator cuff use perhaps
Here is my school workout program:

Week 1-3:

Bench Press (4 x 6)
Incline Bench Press (3 x 8)
Incline Dumbell Flys (3 x 10)

Bench Row (4 x 6)
Wide Grip Pulldowns (3 x 8)
One Arm Dumbell Rows (3 x 10)

Ezy Curls (4 x 6)
Incline Dumbell Curls (3 x 8)
Supine Cable Curls (3 x 10)

French Press (4 x 6)
Tricep Pushdowns (3 x 8)
Overhead Dumbell Extension (3 x 10)

Dumbell Shoulder Press (4 x 6)
Barbell Upright Row (3 x 8)
Dumbell Bent Arm Lateral Raises (3 x 10)

Week 4-6:

Bench Press (4 x 6)
Incline Bench Press (3 x 8)
Incline Dumbell Flys (3 x 10)

Bench Row (4 x 6)
Wide Grip Pulldowns (3 x 8)
One Arm Dumbell Rows (3 x 10)

Ezy Curls (4 x 6)
Incline Dumbell Curls (3 x 8)
Supine Cable Curls (3 x 10)

French Press (4 x 6)
Tricep Pushdowns (3 x 8)
Overhead Dumbell Extension (3 x 10)

Dumbell Shoulder Press (4 x 6)
Barbell Upright Row (3 x 8)
Dumbell Bent Arm Lateral Raises (3 x 10)

Week 7-9:

Floor Press (5,3,3,3)
Alternate Dumbell Incline Press (3 x 8)
Swiss Ball Flys (3 x 10)

Reverse Grip Bench Row (4 x 6)
Seated Row (3 x 8)
Bent over Lateral Raise (3 x 10)

Preacher Curls (4 x 6)
Dumbell Screw Curls (3 x 8)
Dumbell Round the Worlds (3 x 10)

Close Grip Bench Press (4 x 6)
Incline French Press (3 x 8)
Tricep Pushdowns (3 x10)

Alternate Dumbell Press (4 x 6)
Dumbell Hang Clean + Press (3 x 10)
Incline Raise (Barbell) (3 x 10)
Trap Bar Shrugs (3 x 10)

Extras Per Week:

Deadlift (4 x 6)
Cleans (4 x 5)
Squat (4 x 10)
Legpress/Calf Raises (3 x 15)
Chinups (3 x 10)
Dips (3 x 10)

2x a week or 3 at max. Its helped me a lot so w/e my 2 cents
 
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amirite

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no i dont need to work on my posture, my doctor and phsyio said that due to instability, my muscles are compensating to try to stop my shoulders popping out you dumb cunt it is quite simple to understand you coon
I understand why that makes you angry you weak brittle cunt.

Big words little dude. I could probably bench your max 30 times.
 
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that doesnt make me angry at all, i was just pointing out that you have poor comprehension skills because i had already mentioned the reason for not being able to do back squats

wow man you can bench more than someone who is just starting :$ good effort
i was benching my weight in year 12 so i am interested to see what my max is these days

i could probably run faster and further and jump higher than you so i guess you are a coon
 

amirite

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that doesnt make me angry at all, i was just pointing out that you have poor comprehension skills because i had already mentioned the reason for not being able to do back squats

wow man you can bench more than someone who is just starting :$ good effort
i was benching my weight in year 12 so i am interested to see what my max is these days

i could probably run faster and further and jump higher than you so i guess you are a coon
lol youre such a troll. no point arguing with internet filth like you.
 

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