skinny boy in need of a workout plan
Moderators: Boss Man, cassiegose
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analyticalmind
- STARTING OUT
- Posts: 12
- Joined: Sun Sep 23, 2007 7:44 pm
- Location: Fairfield, CA
skinny boy in need of a workout plan
well i'm new to this board, i'm 23, 6'1 and about 160lbs. I was chunky as a kid and went on a big diet when I was around 15 and lived off of healthy choice frozen dinners and spent hours on the elliptical and lost about 40lbs. So although I am skinny now, I still have a "flubbery" stomach and no matter how many different workout plans I try it doesn't seem to flatten any. I don't really enjoy working out at a gym and there isn't one close to where i live now. i have some dumbbells and was looking online for some workout plan for dumbbells but didn't have any luck. I found examples of exercises to do but no set plans with sets/reps i should do for each exercise and on what days. I purchased the "urban rebounder" last week and have been using that for cardio so now i'm just hoping to find a routine to use for working on muscles. and if anyone knows of any sites with pics for good warm up routines please let me know, sometimes back gets sore after doing pushups or ab work and i guess it's because i don't do any stretching or warmup beforehand. well, hope to hear from someone soon! thanks!
- program wise search "The Wtaerbury Method" where we may need to substitute a few exercises but would be ideal for you
- post a sample diet plan that you follow as i'm sure we can improve that too
- your lowr back gets sore from inhibited glutes i.e they don't work and weak low abs / pelvic floor
- never stretch the lower back...ever
- post a sample diet plan that you follow as i'm sure we can improve that too
- your lowr back gets sore from inhibited glutes i.e they don't work and weak low abs / pelvic floor
- never stretch the lower back...ever
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analyticalmind
- STARTING OUT
- Posts: 12
- Joined: Sun Sep 23, 2007 7:44 pm
- Location: Fairfield, CA
-
analyticalmind
- STARTING OUT
- Posts: 12
- Joined: Sun Sep 23, 2007 7:44 pm
- Location: Fairfield, CA
Does this workout plan look any good? I'm trying to find something i can do for now with just dumbbells at home. i found this at http://www.ironmaster.com/store/Dumbell ... -pg-9.html
Triset A (Chest/Back/Abs):
* Push Ups or Bench Presses
3 sets x10-12 reps (no rest)
* One Arm Dumbell Rows
3 sets x10-12 reps (no rest)
* Crunches
3 sets x25-40 reps (1 minute rest)
Triset B (Delts/Biceps/Triceps):
* Dumbell Upright Rows
3 sets x10-12 reps (no rest)
* Dumbell Curls
3 sets x10-12 reps (no rest)
* Overhead Triceps Extensions
3 sets x10-12 reps (1 minute rest)
Triset C (Thighs/Hamstrings/Calves):
* Squats
3 sets x10-12 reps (no rest)
* Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
* One Leg Calf Raises
3 sets x10-12 reps (1 minute rest)
Notes: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B. Precede each set with at least one set of light weight, high rep warm-ups. Rest 1-2 days between workouts. Add cardio on days off.
Triset A (Chest/Back/Abs):
* Push Ups or Bench Presses
3 sets x10-12 reps (no rest)
* One Arm Dumbell Rows
3 sets x10-12 reps (no rest)
* Crunches
3 sets x25-40 reps (1 minute rest)
Triset B (Delts/Biceps/Triceps):
* Dumbell Upright Rows
3 sets x10-12 reps (no rest)
* Dumbell Curls
3 sets x10-12 reps (no rest)
* Overhead Triceps Extensions
3 sets x10-12 reps (1 minute rest)
Triset C (Thighs/Hamstrings/Calves):
* Squats
3 sets x10-12 reps (no rest)
* Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
* One Leg Calf Raises
3 sets x10-12 reps (1 minute rest)
Notes: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B. Precede each set with at least one set of light weight, high rep warm-ups. Rest 1-2 days between workouts. Add cardio on days off.
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analyticalmind
- STARTING OUT
- Posts: 12
- Joined: Sun Sep 23, 2007 7:44 pm
- Location: Fairfield, CA
The Waterbury Method
day 1
DB Deadlifts - 10 sets of 3 with a wt you can 6 times by yourself or thereabouts
db incline chest press alternated with db pullover 4 x 6 where the last rep of the last set should be just reached
Diamond Push Ups alternated with DB Curls same as abaove
Prone Ab Brace 2 x holding as long as you can
Day 3
DB Bench Press 10 x 3
DB Stifflift alternated with DB shoulder Presss/ 4 x 6
db wide Upright Row alternated with lying tricep extension 4 x 6
day 5
db row 10 x 3
Decline Bench press a;ternated with Hammer curls
bulgarian split squats alternayted with db leg curl (place db between feet and do a leg curl of the end of a bench) 4 x 6
Lunge or Step Up 4 x 6
other days do 15mins of interval cardio with day 7 off completely
increase wt each session with the smallest increase you can do
do this 4 weeks than we do another one
day 1
DB Deadlifts - 10 sets of 3 with a wt you can 6 times by yourself or thereabouts
db incline chest press alternated with db pullover 4 x 6 where the last rep of the last set should be just reached
Diamond Push Ups alternated with DB Curls same as abaove
Prone Ab Brace 2 x holding as long as you can
Day 3
DB Bench Press 10 x 3
DB Stifflift alternated with DB shoulder Presss/ 4 x 6
db wide Upright Row alternated with lying tricep extension 4 x 6
day 5
db row 10 x 3
Decline Bench press a;ternated with Hammer curls
bulgarian split squats alternayted with db leg curl (place db between feet and do a leg curl of the end of a bench) 4 x 6
Lunge or Step Up 4 x 6
other days do 15mins of interval cardio with day 7 off completely
increase wt each session with the smallest increase you can do
do this 4 weeks than we do another one