|This is my first post here. I'm new to the forum. I'm a 36 year old Male, 198 cm., 105 Kg., A mixed breed of English, French, Norwegian and Finish. My goals in working out are just to stay healthy and trim up my body...and maybe get bigger in the process. I started with Arnold Schwarzenegger's Encyclopaedia and tailored the beginner workout to suit me. This is what I'm doing:
3 Sets of 8-12 Reps each with 30 seconds to 1 minute rest between sets. Rest between exercises is no longer than it takes to change over(but no less than 30 seconds) It all takes about an hour and a half.
Clean & Press
Incline Dumbbell Bench Press
Flat Dumbbell Bench Press
Dumbbell Skull Crushers
Bent Over Barbell Rows
Barbell Narrow Grip Biceps Curls
Dumbbell Biceps Curls
Barbell Narrow Grip Reverse Biceps Curls
Dumbbell Reverse Biceps Curls
Narrow Grip Barbell Bench Press
Triceps Extensions w/French Curlbar
Reverse Triceps Pressdowns
*With the Dumbbell Bench Presses I do a kind of side-to-side wrist movement at the bottom of each Rep. And with the Biceps and Reverse Biceps Curls I incorporate Wrist Curls and Reverse Wrist Curls.
Straight Leg Deadlifts
Abs (20 minutes)
The same number of sets and rest period between sets. It takes again about an hour and a half.
I've been working out for about 3 months now and I keep raising the intensity every few weeks. I just added the Triceps Pressdowns 2 weeks ago. I love the growth I've seen and felt so far. I think my body is adapting quite well.
Next I think I should add a bit more upper/middle back work, not sure just what to add yet. Any Suggestions? I'D love to hear any comments anyone might have on my workout.
Thanks for reading this!