HELP - workout plan needed for sort of beginner

  • ollieb

    Posts: 4

    Jan 05, 2014 8:08 PM GMT
    Hi there,

    Im 20, slim guy.

    Would really appreciate some help for you guys!

    where to start - basically im looking for a workout to help gain strength in an all body workout. (arms, shoulders, chest, abs, legs etc etc). Down side is the workout needs to be able to be done at home with the limited equipment I have (bench, gym ball, weights) Dont mind buying some more equipment as long as it isnt to expensive.

    at the moment i do the same routine (which I got from a gym trainer back in September 2013) 3 times a week and also swim twice a week which I have just got a really nice swim plan for. My current workout as i say i do 3 times a week is:

    3 x 30 secs of press-ups
    3 x 1 min of squat with bicep curls
    3 x 30 secs of dips on the bench
    3 x 1 min of deadlift with upright row

    Then the following which is done as a complete circuit. this is done 3 times:

    Sit ups - as many as possible (MAX)
    back extensions using the gym ball - 10 reps
    pretend bike - MAX
    Plank - MAX time


    At the moment I do not vary this and follow the routine from start to finish without changing anything up (which ive just found out is very bad). I know I should probs not go against what the trainer has told me but from looking around I am starting to think this isnt helping at all.
    It has now been 4 months and there isnt that much improvement in my body.

    Please any helpful hints and tips or more importantly a workout plan would be greatly appreciated. Any questions you wana ask please do!

    Thanks

    Ollie
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2014 1:30 AM GMT
    The workouts on the site are a great place to start!

    http://www.realjock.com/article/1164
  • UFJocknerd

    Posts: 392

    Jan 11, 2014 5:25 PM GMT
    ollieb said

    3 x 30 secs of press-ups
    3 x 1 min of squat with bicep curls
    3 x 30 secs of dips on the bench
    3 x 1 min of deadlift with upright row

    Sit ups - as many as possible (MAX)
    back extensions using the gym ball - 10 reps
    pretend bike - MAX
    Plank - MAX time


    If your goal is strength I'm not sure why your trainer would give you a routine with timed lifts. I'm also not sure why the trainer would frankenstein together squats and curls, and deadlift and uprights.

    Honestly that looks like a terrible routine for any purpose. A 5x5 should be doable with your equipment and would be way better.