Fed-Up - Need a training regime

iSpeak SG

Ok, as some of you may know I'm still in the total beginner stages.

I have fallen in love with the gym this past month but my work-outs there are unorganized. I stand around in the gym basically planless, and I attempt excercise on a I-feel-like-doing-that-today basis. In other words, I have a total lack of discipline. Can I be any more frank?

The proverbial fail to plan and plan to fail case. Sad

The problem with me I have very little idea of how to draft up a training plan.

I need the pros here to at least give me some sort of outline. If you all need any stats about me (height weight age? Laughing basic gauges of my current strength) I'm willing to share. I'm targeting genuine upper body strength - the kind that can eventually curl a couple of plates on a barbell and bench one and a half time my own weight. Physique-wise, an aesthetically pleasing look would be hella decent.

But I'm guessing I should prioritize strength over aesthetic because arranging my priorities in that order would naturally help me achieve both, as opposed to vice versa.

Help!

Simon Dean SG

Curling is the worst gauge for upper-body strength.Military presses, dips/pullups sound more feasible.

Its like saying you scored 100/100 in Chinese but failed other subjects and call yourself academically well-rounded.

But if you are obessed with curling, i cannot convince you to stop.

Since you like arm strength this few compound movements WILL DEFINATELY give it to you.

1)Dumbbell rows
2)Chin-ups or Curl grip lateral pulldowns(alternate them on different days)
3)Close grip bench presses
4)Dips

Google the exercises for pictures, it can be found.

If you still wanna change your mind about training the whole body instead.Then i applaud you.

Marco_Simone SG

Aim to military press your bodyweight,do weighted chins with 2 plates(40kg) for reps.

Once you are there,your upper body will scare the hell out of 99% of the people in any commercial gym

A sample routine to scare metrosexuals

Day 1(Eg Mon)

Squats-4 sets of 6 reps,2 sets of 12
Incline bench-4x5,2x10
Row-4x5,2x10

Day 2(Wed)
Deadlift-4x5,2x10
Pull up-4xfailure on each set
Military press-4x5,2x10

Day 3(Fri)
same routine as Mon

iSpeak SG

Military press my own bodyweight? Oh God. Shocked

Hey Marco, thanks for the plan. I think I'm gonna use that man. Can't wait to try it out. Smile

Went to the gym today and all I did were meandering sets of excercises with no clear purpose - shuffling back and forth between the power cage, military presses and biceps curls. Felt abit like an idiot.

Marco_Simone SG

The militarypress is the TRUE gauge of upper body strength.Coz if you are skinny as hell,you can do a million dips and pull ups.