G
GilZero
Member
Member
- Joined
- Mar 22, 2009
- Messages
- 16
- Points
- 3
Hey ya'll, im new to this site and Im just looking forward to getting in better shape!
I play basketball but i've got a foot injury and therefore i havnt played in 3 months and wont play for 3 more. This motivated me to go to the gym more often and ive had some nice results, nothing bug though.
The thing is i need help with my current workout, om not realy bulking nor trying to cut. I cant get pics at the moment but ill describe myself
My arms are not realy defined at all when relaxed, and when i flex they are more buff than ripped (i need to developmy middle and back shoulders most of all). I've got small love handles but when i flex you can see a 4-pack and beggining of the last two in the lower region, i also get some lower ab definition. (that V shape, not that sharp though lol).
Stats:
Heigh: 180 cm. (5'11)
Weight: 75 Kg (165 lbs)
Squat: 80 Kgs. (havnt realy tried to get better here)
Bench: 65 Kg (recently started benching)
DL: will get help wiht form before i start.
Pushups (lol): 48.
Plank (ab thingy): 3min
I've started to workout 3 times a week since december and now recently i've started to go 4 times a week.
My workout:
Monday:
Regular bench, 2-3 reps x 3-4.
incline DB bench, 6-10 x 3-4
Squat, 5x3
8x4 DB shoulder press
10x3 bent over DB rows / rear delt machine,
10x3 front raise
Superset:
side lateral raise 6-8 reps then widegrip uright rows 10+ reps. this for three sets.
Wednesday:
10x3 bench
Squat ,5x3
then back workout, I do different machines etc, got it all covered. A good backworkout would be great since mine aint that good so to speak.
then I do Abs in the evening at home.
Friday:
closegrip bench or 5x5 bench.
squat 5x3.
3x maxreps dips.
5-10 x4 skullcrushers.
8-12 x4 lat pulldown.
8-10x3 bicep barbell curl
and the shoulder workout;
8x4 DB shoulder press
10x3 bent over DB rows / rear delt machine,
10x3 front raise
Superset:
side lateral raise 6-8 reps then widegrip uright rows 10+ reps. this for three sets.
That's pretty much it. PLEASE give me advice/rearrange (spelling?) the whole thing, My main focus right now is shoulders and chest. But tri/bi too.
Im pretty happy with my abs and back. (even though i need a good back routine).
Sorry for my bad spelling/grammar, english is not my mother tongue.
Best regards, Gil.
I play basketball but i've got a foot injury and therefore i havnt played in 3 months and wont play for 3 more. This motivated me to go to the gym more often and ive had some nice results, nothing bug though.
The thing is i need help with my current workout, om not realy bulking nor trying to cut. I cant get pics at the moment but ill describe myself
My arms are not realy defined at all when relaxed, and when i flex they are more buff than ripped (i need to developmy middle and back shoulders most of all). I've got small love handles but when i flex you can see a 4-pack and beggining of the last two in the lower region, i also get some lower ab definition. (that V shape, not that sharp though lol).
Stats:
Heigh: 180 cm. (5'11)
Weight: 75 Kg (165 lbs)
Squat: 80 Kgs. (havnt realy tried to get better here)
Bench: 65 Kg (recently started benching)
DL: will get help wiht form before i start.
Pushups (lol): 48.
Plank (ab thingy): 3min
I've started to workout 3 times a week since december and now recently i've started to go 4 times a week.
My workout:
Monday:
Regular bench, 2-3 reps x 3-4.
incline DB bench, 6-10 x 3-4
Squat, 5x3
8x4 DB shoulder press
10x3 bent over DB rows / rear delt machine,
10x3 front raise
Superset:
side lateral raise 6-8 reps then widegrip uright rows 10+ reps. this for three sets.
Wednesday:
10x3 bench
Squat ,5x3
then back workout, I do different machines etc, got it all covered. A good backworkout would be great since mine aint that good so to speak.
then I do Abs in the evening at home.
Friday:
closegrip bench or 5x5 bench.
squat 5x3.
3x maxreps dips.
5-10 x4 skullcrushers.
8-12 x4 lat pulldown.
8-10x3 bicep barbell curl
and the shoulder workout;
8x4 DB shoulder press
10x3 bent over DB rows / rear delt machine,
10x3 front raise
Superset:
side lateral raise 6-8 reps then widegrip uright rows 10+ reps. this for three sets.
That's pretty much it. PLEASE give me advice/rearrange (spelling?) the whole thing, My main focus right now is shoulders and chest. But tri/bi too.
Im pretty happy with my abs and back. (even though i need a good back routine).
Sorry for my bad spelling/grammar, english is not my mother tongue.
Best regards, Gil.