Workout timetable

[K]

Howdo,

Need a workout timetable.. cant really find any sites which offer this service free..

I did however find this,

MONDAY (CHEST)


Flat Bench Dumbbell Press (3 or 4 sets of 10-12 reps)


Incline Bench Dumbbell Press (3 or 4 sets of 8-10 reps)




TUESDAY (BACK)


Single Arm Dumbbell Rows (3 or 4 sets of 12 reps)


Two Arm Dumbbell Rows (3 or 4 sets of 10-12 reps)




WEDNESDAY (LEGS)


Dumbbell Lunges (3-4 sets of 12, 10, 8, 6 reps)


Dumbbell Squats (3-4 sets of 12 reps)
supersetted with

Dumbbell Barbell Good Mornings (3-4 sets of 10-12 reps)


Dumbbell Calf Raises (3-4 sets of 20 reps)




THURSDAY (TRICEPS)


Dumbbell Extensions (3 or 4 sets of 12 reps)


Standing Single Arm Dumbbell Extensions (3 or 4 sets of 12 reps)




FRIDAY (BICEPS)

Seated Dumbbell Curls (3 or 4 sets of 8-10 reps)

Dumbbell Concentration Curls (3 or 4 sets of 8-10 reps)


What's people think??

Im also lookin for a diet what do people recommend..

Must point out im doing this to repair damaged muscle but also want to carry on and build muscle for fitness..

 

[Rodbouy]

Scoobys Home Bodybuilding Workouts

try that website mate, i found it in the fitness section and seems good workouts and videos to show how to do it.

 

[K]

Scoobys Home Bodybuilding Workouts

try that website mate, i found it in the fitness section and seems good workouts and videos to show how to do it.

Cheers, will take a look... thanks again

 

[Munkey]

I'd throw in at least one cardio workout per session, 5 mins flat out should be adequate.

We don't want you walking around all big chested but out of breath.

 

[sideysid]

Isolating muscle groups isn't as effective on a workout plan when starting out. Much better to do do compound excerices that work a group of muscles, at regular times during the week, while (as said above) doing cardio on non workout days.

It also depends what your main goal is, and also your diet (which is the most important factor).

A highly acclaimed routine which I used is this one:

Frankies NYs Mass Building Program

I saw good gains in my core strength pretty rapidly.