Fitness

[arzafar]

Ok brothers anybody hit the gym yet?

Below is the program im beginning. It's geared towards strength rather then aesthetics, working on the core of the body and balance. The diet im planning is all natural foodl 3 regular meals and 2-3 snacks (milk, peanuts, raisins and fruits). im aiming for 4500-5000 calories/day.

Routine A

SQUAT
5x5

Bench Press
5x5

Inverted Row
3xF

Push-ups
3xF

Reverse Crunch
3x12


Routine B

SQUAT
5x5

Overhead press
5x5

Deadlift
1x5

Pull-ups/Push-ups
3xF

Prone Bridges
3x30sec

alternate routine A and B every other day, 3 days per week. im doing Mon/Wed/Fri for 3 months Inshallah!

 

[soulzcore]

Asak,

Your routine looks pretty good for a beginner.. But I have a few suggestions..

- Try increasing the number of reps to atleast 8(especially for full SQUATS)
- Why are you restricting deadlift's to 1 set..? Try working for about 3, 4 sets..
- If you want to build strength you need to add cardio and a few more compounds to your routine..



PS : Sorry, I did not notice the thread date.. I am almost 5 months late..

 

[arzafar]

wsalam.

oh another builder eh!

well at that time i was concentrating on strength alone. I still am.

and i do 1-2 sets of warm for dealifts, but there is only 1 x 5 working set. I switched to 3 x 5 later on although for now i havent been to the gym for a month.