I need a workout program

[reymysterio]

Hey there

I wanted to get back into working out this year. I am able to use school gym wich is pretty much equipped with weight machines, free weights and cardio machines. Thanks in advacne

[reymysterio]

goal is to become lean and I have weightlifting experience of 1 year

[reymysterio]

Anyone can help me out?

[reymysterio]

Yes I have I need a personalized routine for myself that I can follow as I am really busy with college and part time job. I would be happy to spend maximum an hour in the gym. I can use the gym only on monday to thursday and the rest I can do at home. Anyone can help me out on designing a a program for hypertrophy?

[Boss Man]

I'll be brief as time is fleeting.

Being limited on Days, I'd suggest you use a TBT methodology. bascially using things like Chins, Squats, Deads, B B Rows, maybe stuff like Cleans, a bit of Bi, Tri and Delt stuff lobbed in, for good measure, usual weightlifting fayre.

Cardio, 2x a week if possible. High impact stuff like Intervals for example.

I wouldn't do the lot straight. If you can have a 4th day off and a 7th day, to stop you training 5 days straight, and then two off, the better for you.

It's been a while Rey man, but I always thought guys like you would one day return to the fold. Eventually even most lost Sheep find the right path again

[swanso5]

i must have you given you some when you were last around

[reymysterio]

thnx bossman and swanso yeh you did but I cant find that topic. I would like to know if it's alright if I should use whey protein powder and creatine in diet.

[swanso5]

to get you started straight away do one of chad waterbury's program..search "fast to big"

[reymysterio]

Thnx Swanso I read it today. Im not sure if I understood it fully so correct me if I am wrong in program. So far what I understood from the article I have put together as follows:

Monday-Heavy Weights
Barbbell Squats 3x8
Barbbell Deadlifts 3x8
Flatt Dumbell Bench Press 3x8
Dumbell Upright Rows 3x8
Dumbell Shoulder Press 3x8
Dumbell Hammer Curls 3x8
Plank 3x as long as i can

Tuesday-
Interval training on the treadmill

Wednesday-Heavy Weights
Dumbell Lunges 3x10
Good Mornings 3x10
Incline Dumbell Bench Press 3x10
Bent Over Rows 3x10
Dumbbell Deltoid Lateral Raises 3x10
Dips 3x10
Side Plank 3x as long as i can

Thursday-Light Weights
A1 Barbell Stiff Leg Deadlifts x as much as I can fast paced
A2 Seated Dumbell Shoulder Press x as much as I can fast paced
A3 Barbell Squat x as much as I can fast paced
I rest 60s and repeat the circuit four more times

Friday
REST

Saturday
Sprints in the park

Sunday
REST

nutrition plan

6.30 - High fiber cereals
8.40 (before I go college) - Boiled egg and low fat cheese
12.20 - Tuna sandwich
3.20 - Egg baguete and a piece of fruit
5.00 -Whey protein mixed with water ( This would usually be after workout) and Low fat yoghurt
8.00 - Salad with chickenbreast

I also drink almost 2 litres of water a day and if I can more

So how does that sound?

[swanso5]

i had the title wrong this one:

http://www.tmuscle.com/free_online_arti ... st_get_big#" onclick="window.open(this.href);return false;