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Help with Routine! Anonymous
Hey /fit/ , I know this gets posted over 9000 times a day here but...I really need help getting a routine and stuff set up. I'm 6'3" 140-145 lbs(Have a okay diet about 2000 calories a day I only drink water) and am looking to tone my body and bulk up (+5-10 lbs muscle since everyone says I'm skinny as fuck) I would really like to develop my abs/pecs and entire arms/shoulder area. Also I don't have any equipment available to me besides a treadmill ,bike , and one 30 lb dumbbell. So can /fit/ help me make a routine? Any tips are appreciated , thanks!
>> Anonymous
OH btw: Pic related it's me!
>> Anonymous
just one dumbbell? lol. consider getting a set...

for chest, dumbbell presses and flyes.
for abs, general ab training, no equiptment needed.
for shoulders military press, lateral raises and other deltoid workouts along with shrugs for trapezoids.
arms are simple with dumbells, sure you can work them out yourself.
>> Doctor Thaddeus P. Westinghouse III, M.D., PhD !!szQToNGkp98
Is your name Samuel?
>> Doctor Thaddeus P. Westinghouse III, M.D., PhD !!szQToNGkp98
>>281366
This is idiotic for the OP.

>>281357
Do sets of varying kinds of push ups, pull ups, chin ups, dips, squats, lunges, etc. Body weight exercises are all you need to add ten pounds of muscle to your frame as it is now.
>> Anonymous
Jesus christ, I should make this workout a fucking sticky

Day 1 and 3

30 seconds between each set, 2 minutes between each exercise.

5 sets of push-ups to failure

5 sets of pullups. Do as many as you can per set, and then do 1-2 partials beyond that. Hold partials for 10 seconds

5 sets of bicycle crunches. Remember to lift with your abs; push them against the floor and lift. Lift as little with your back as possible, and try to phase it out completely

5 sets of hyper extensions with both legs raised, look straight forward as you do these to increase the usage of your upper back. Raising your legs works your glutes and increases the usage of your lower back

5 sets of side crunches: Lie on your side, one arm along your legs and the other across your chest. Raise your upper body and legs up; if you can't maintain balance, rest an arm across the ground; DO NOT PUT ANY WEIGHT ON THIS ARM. The idea is to phase it out once you can maintain your balance.

Days 2 and 4

5 sets of body weight squats
5 sets of body weight lunges
5 sets of heel raises; do these until you get wobbly. Make sure to be completely controlled in going up and own, don't just drop down and push up quickly
5 sets of hip abductions
5 sets of mountain climbers

Day 5: HIIT or long distance running/cycling depending on your goals

Days 6 and 7: Rest days.

Each workout should last no more then an hour. Continue for the next six weeks, and either get to a gym or research harder variations on your own. I recommend buying Never Gymless.
>> Anonymous
>>281368
No I'm not Samuel
>>281366
Yeah I'm thinking of getting another dumbbell to go with it.
>>281371
And thanks for your advice. (Is 368 and imposter...?)

More tips would be great too , thanks so far guys
>> Anonymous
>>281372
Er. Hyper extension should be back extensions. Also hold each for 5 seconds. Hold the last in the set for 10 seconds.
>> Doctor Thaddeus P. Westinghouse III, M.D., PhD !!szQToNGkp98
>>281383
He has almost no muscle whatsoever (no offense, OP). Isolation exercises for him at this point are just stupid. And you'd (obviously) be surprised how much mass you can gain with slow, perfect-form push ups, especially when you vary them (asymmetrical arm placement, elevated feet, etc).
>> Anonymous
>>281372
Do this one. It covers every major muscle group in compound exercises.
>> Doctor Thaddeus P. Westinghouse III, M.D., PhD !!szQToNGkp98
>>281372
This seems pretty much perfect.
>> Anonymous
>>281390

lol ok, fair enough <3
>> Anonymous
>>281390

truth about the pushups
>> Anonymous
OP again thanks guys , I'm going to have to decide now between

Uber workout>>281372
and
Pyramid Workout>>281385


>>281390and no offense tooken.

Also could you guys help explain some basics of HIIT to me and all this shit about protein/carbs I hear?
>> Doctor Thaddeus P. Westinghouse III, M.D., PhD !!szQToNGkp98
>>281420
For losing fat, eat no more than 100g of carbs a day, eat them in the morning, and make sure they're slow-digesting (whole grain). Also reduce your daily calorie intake by about 200 or 300. You don't need to worry about that though.

For you, try to eat 1g of protein per pound of body weight, each day, for maximum mass gains. Don't worry about carbs. Eat 200 to 300 calories more than your daily requirement.

HIIT is basically sprint as fast as you can for 30 seconds, jog slowly for a minute, repeat until you lose consciousness. It's supposedly the second godliest exercise after SQUATZ.
>> Anonymous
>>281466
Alright thanks again!
>> Anonymous
>>281466
Is a hyper extension just lying down straight, then lifting your legs and upper body up a little bit?