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#1
05-14-2007, 05:23 PM
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My noob routine
I only have adjustable dumbbells in my house. I will not be going to the gym.
My goals are 95% to look better, 5% health (heart rate is a little high). I look fine now, but want to gain muscle mass and get rid of the little bit of flab around my belly. I used to have a six-pack and I really want it back. I'm 5'7" and weigh 150 lbs. Noob questions: How long am I supposed be taking between reps, and between exercises? I know my nutrition sucks so what are some ways to improve it? I'm comfortable spending $200 or so a month on supplements. Stupid question: I keep taking just as much whey protein on days I don't work out right? The hours of my day are numbered from <u>0:00</u> to <u>16:00</u> <font color="green">Food/Supplements in green (they're the same every workout day)</font> <font color="red">Exercises</font> Monday- chest/triceps <u>0:00</u> <font color="green">breakfast- cereal or something (with banana)</font> <font color="green">one-a-day maximum multivitamin</font> <font color="green">24g of On Whey Protein</font> <u>2:00</u> <font color="red">Dumbbell flat presses (4 sets) Dumbbell incline presses (3 sets)</font> <font color="green">24g of On Whey protein</font> <font color="red">Dumbbell Flat Flyes (2 sets) Skull crushers (3 sets) Single arm overhead extensions (3 sets) Bicycle crunches until failure (3 sets)</font> <font color="green">24g of On Whey Protein</font> <u>6:00</u> <font color="green">lunch- usually some kind of sub sandwiches or lean cuisine or lean pockets or something. 24g On Whey Protein</font> <u>13:00</u> <font color="green">dinner- usually pizza or lean pockets or lean cuisine or something</font> <u>16:00</u> <font color="green">24g of On Whey Protein</font> Sleep Tuesday- legs <u>2:00</u> <font color="red">squats (4 sets) lunges (4 sets) stiff legged deadlifts (4 sets) standing calf raises (4 sets) bicycle crunches until failure (3 sets)</font> Wednesday- rest Thursday- shoulders and traps <font color="red">seated dumbbell press (4 sets) single arm lateral raises (4 sets) shrugs (4 sets) bicycle crunches until failure (3 sets)</font> Friday- back and biceps <font color="red">deadlifts (4 sets) bent over rows (4 sets) single arm bent over rows (2 sets) standing dumbbell curls (3 sets) preacher curls (2 sets) bicycle crunches until failure (3 sets)</font> Saturday and Sunday- rest All comments are appreciated. 
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#6
05-15-2007, 04:48 PM
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Re: My noob routine
[ QUOTE ]
Okay, problem. I just discovered that I am not flexible enough to even come close to doing a dumbbell squat correctly. [/ QUOTE ] can you do a bodyweight squat? sometimes you gotta start at the beginning...also, check t-nation or some other sites to find exercises/stretches for the hamstrings/quads/legs...
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#7
05-15-2007, 04:57 PM
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Re: My noob routine
you're willing to spend 200 a month on supplements, or was that sarcasm that i didnt detect? start out with a multivitamin and protein, add creatine monohydrate (or creatine ethyl ester if your heart desires), but thats about it. 70 bucks or so, tops, per month, unless you want to run a PH cycle
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#9
05-15-2007, 05:01 PM
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Re: My noob routine
[ QUOTE ]
Okay, problem. I just discovered that I am not flexible enough to even come close to doing a dumbbell squat correctly. [/ QUOTE ] http://www.t-nation.com/readTopic.do?id=640906 What's limiting you? I'm guessing it's probably your hamstrings. Also, like someone said earlier in thread, make sure you can do a bodyweight squat correctly first. One thing to check for is when you are at the bottom position, that your lower back is straight. You might find that your tight hammies pull your butt under your body, which will round your lower back. If that's the case, do the hammie stretch in the article above. Read part I of that article as well. Here's a video for correct squat form. http://video.google.com/videoplay?do...ting&hl=en
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