Gday all, just started weights a month ago and just joined the site, i want to gain bulk ie chest, arms ect (who doesnt rite) could anyone reccomend a workout routine using a smith machine and fly weights, forgive my ignorance if you have already covered this subject before,
[quote]Unstable1 wrote:
Gday all, just started weights a month ago and just joined the site, i want to gain bulk ie chest, arms ect (who doesnt rite) could anyone reccomend a workout routine using a smith machine and fly weights, forgive my ignorance if you have already covered this subject before, [/quote]
Well… you should use free weights.
But Il give you a routine that would work for either.
Flat Bench 3-4x5-10
Incline 3-4x5-10
Decline 3-4x5-10
Barbell rows 5-6x5-10
Chinups or fat boy chinups 3-5x5-10
Shrugs 3-5x5-10
Dumbell curls 3x?
Squats 4-5x5-10
Front squats 3-5x5-10
Stiff Leg Deads on a platform 3-5x5-10
Seated Shoulder Press
Dumbell Side Lateral
Close Grip Bench
Upright Rows
Barbell rows 5-6x5-10
Chinups or fat boy chinups 3-5x5-10
Shrugs 3-5x5-10
Dumbell curls 3x?
Squats 4-5x5-10
Front squats 3-5x5-10
Stiff Leg Deads on a platform 3-5x5-10
Something like that, you dont gotta hit each thing twice a week, could just be a 3 or 4 day split. Doesnt have to be those reps or sets. Just a example.
Beginners forum.
Read the articles on the main site.
Come back in 10 years. It used to be 5, but that wasnt working…
Cheers on your reply mega newb, will give that routine a go,
10 years eh, i wouldnt be a beginer but you would probaly be finding grey hairs and shrinking
I would also say to not use a Smith mach. It restricts your movement and if any thing goes wrong you cant really get out of the way and your fucked. But read up and good luck
No worries himora22, thanks for the heads up