New Guys workout plan be charitable folks :)

[DanH]

As a quick aside I did my first ever few sets of squats today and man do they burn... Great Stuff.
Rightio, hi my names Dan and im a newcomer to this forum and pretty much a newcomer to training in general. To give you a quick bio about myself I'm a 20 year old male weighing 190lb with 23 % bf at 6'1 inches tall.
Now after years of almost complete inactivity about 6 weeks ago i finally managed to kick myself into gear and get my butt down the gym.
My goals are to gain a bit of muscle while generally improving my overall fitness. As a test for myself i have benchmarked a 100kg bench press along with a 10k run in sub 45mins (nothing major for any of you guys but quite a step for me)

Now during my first month at the gym i broke myself in with 3 sessions on the weights a week with a little cardio warm up (5mins) and a moderate warm down (10mins) running or rowing depending on my mood I also do one session of 40mins moderately high intensity cardio once a week i'd break this up into 20mins running 10mins rower and 10 mins stepper.
Now this routine has left me feeling a lot better about myself but i figure i kinda want to take it to the next level.

So could some of you guys take a peek at my proposed routine and possibly perk it up a little?

All sets are on the basis of a 6-8 reps aiming for failure at 8 if i can do 9 i'll up the weight a little.
Type of motion will be an explosive effort followed by a slow negative on all reps. kinda like 1-3-2
effort-negative -pause

Sunday: Chest/Shoulders/Tri's
Warm up 5 mins Running or stepper
3 Sets Weighted Dips 5kg weight (heh im just starting, go easy on me)
3 sets Bench Press 70kg
2 sets incline dumbells 25kgs
3 sets shoulder press 72.5kgs (machine is all i dare use atm due to dodgy left shoulder all life)
3 sets Side Raises 15kgs
1 set skullcrushers no idea what weight atm (im loathe to do such an isolation exercise really but do you guys think just bench and dips will have tris covered)?
10Mins Moderate Warm Down Running
Stretch and Relax

Monday Off/ Walk dogs a coupla miles

Tuesday
60Mins Cardio
Gonna try HIIT
30 Mins Running Going from 2mins off/1min on to hopefully 30s off/1 min on by end
20 Mins on Rower 1/1 slow/fast
10mins on stepper just going for it

Wednesday: Back/Biceps/Abs
5mins Gentle Rower
3 sets Weighted chins (not much weight)
3 sets seated rows (can put it on about 80kg on the machine)
2 sets Deadlifts (never done before so dont know)
1 set narrower grip chins
3 sets Captains Chair
3sets Bicycle manouever
2 sets weighted incline crunch
10mins on stepper
Stretch and Relax

Thursday: Legs/Abs
Moderate Walking 5 mins
3 Sets Squat could only do 100kg this time
2 Sets Lying Leg Press 225kg
1 Set Speed Squat
3 Sets Captains Chair
3 sets Incline Crunch
3 Sets V shape flex thing
10 mins Rower
Stretch and Relax

Friday Upper Body Combo
2 sets Chins
1 set seated row
2 Sets Dips
2 Sets Speed Bench
2 Sets Shoulder press
Stretch and Relax

Saturday Cardio
60 mins
40mins running 20mins rowing
maybe a nice leisurely swim afterwards

This ok for someone who has done a bit of training and wants to achieve the goals i have set myself?

Oh diet should be mentioned as well. used to eat a lot of crap up until this week. now let me tell you what im taking on board

Breakfast: Oatmeal semi skimmed milk, apple, glass orange Juice
Snack: few slices of melon or whatever nice fruit i have handy
Lunch: Tuna salad sometimes salad sometimes a bit of pasta
PreWorkout Peanut Butter Sandwich (wholegrain bread natural peanut butter)
Post Workout: Protein Shake Maximise Protein Plus (if that matters)
Tea: equivalent to 2 Chicken breasts lots of green veg and a few carby things rice/taters pasta (whatevers on the menu)
Snack Bowl of oatmeal or a banana
Thats an average day oh + 3 litres of water
Supplement wise all i take is a guarana drink pre workout, protein after and every morning my multivitamins minerals and cod liver oil

One final question before i draw to a close my long and windy post H&B have an offer on atm for protein reduced from £22 to £11 without going into it its a whey protein with 72g protein per 100g
11g carbs 6 g fat would that kinda supplement be ok for someone who wasnt to serious about the stuff?

Yours Thankfully Dan

[Tuna Fish]

Hi Dan-

Welcome to the forum!

Typical workout for a beginner would be a full-body workout 2-3x per week. 1-2 exercises per body part (2 on larger muscles, 1 on smaller). Try to increase the weights or reps every workout. When you get to the point where it's too difficult and the weights are too heavy to accomplish the routine in 1 hour, then you should go to a simple split routine- but not before.

When you split, keep your work sets down to 12 per workout or even less- but keep your warmups. Usually more does not equal better results, but leads to overtraining and burnout- especially since you're somewhat new to this and have only set one day aside for rest. You'll get better results if you temper your enthusiasm and proceed at a measured pace- increasing your workload gradually over time as your body and recuperative abilities improve along with your overall fitness level.

Diet- looks like you have a decent framework there with the exception of protein at each meal. Those snacks you listed are a little light on the protein , you'll want a constant supply of protein throughout your day. Check the Diet and Nutrition board for more diet help.

Keep asking questions- you'll get more help if needed- and please use the search function as well, as there is much info in the archives that will be beneficial. Also it's faster than waiting for replies if your in a hurry for info.

Good luck!
Tuna

[DanH]

Thanks for the reply there

Well, taking on board your advice im gonna play around with the workout to the point where i drop fridays proposed workout and move thursdays workout to friday freeing up 1 extra free day.
I've also invested in a protein mix which i have a little bit of 3 x a day upping my daily intake by about 60g.
I've also dropped all but the basic movements for now, so instead of doing bench, dips, incline bench, shoulder press, side raises, skull crushers on my chest workout. Now i'm just gonna do, bench, dips, shoulder press. and so on for all the days.

Anyway thanks again for the advice.

Dan