Thread: NEED HELP - YMCA Routine

ok a little background first

I am 21 5'9 and around 155 give or take time of day for weigh in

2yrs ago i decided to get in shape i was 170+ started doing cardio went down to around 135-140 felt way to skinny lol since then i have put on the weight in mostly muscle(I hope) but for me i started with nothing so i am happy with my progress

i have selecttech dumbbells at home and chin up bar for working out and other miscellaneous equipment

i have been doing the home workout routine p90x. i have completed 2 rounds now and i am about halfway through another round but of p90x+

P90X is a 6-7 day workout schedule where its off and on uppper/lower/full body workouts and thats what im used too now. its just part of my daily routine now

when i first started working out i could only do curls were around 10-15 pounds lol now i can do 35-40 pounds with 12-8 reps... for tricep exercises i can do 20-25 pounds with 15-8 reps... can do about 5 chinups in a row then die lol... legs are legs i guess i live through p90x routine with little soreness. for squats i usually do it with 30-40 pounds on my sellectechs for each arm

example- one arm bicep 45 - 6-8 reps
both arms bicep 35 - 8-12

example- one arm tricep 25 - 8-10 reps
both arms tricep 20 - 12-15

also i push my weight up my 5 pounds every time i get to around 10-12 reps for curls so up rep count stays around 6-8 before limit... thats another reason for YMCA because my sellecttech only go to 52 lol and hope to do be doing more weight then that before spring

I am joining the YMCA because im new in town and looking for some new friends with same interest as me. Looking at a 1-2hr a day workout routine that will get me in better shape then i am currently in and looking to put some mass on over winter looking to gain around 10-15 pounds then cut for summer

looking for some ideas for free weight exercises and cardio... never benched anything in my life and dont know how to do dead lifts but i am already all signed up on classes for proper form because it is important to me not to hurt myself lol

i know most bicep and tricep exercises and proper form for them but if you have any secret ones lol please post

YMCA is fully equipped so im guessing its pretty much same facilities anywhere

hoping the have kettlebells never saw them but would like to try them out

i eat healthy and take a chocolate milk shake with 2 scoops of protein after most workouts because i find i dont get enough protein even though i try to eat meat at least 2 times a day for main meals. i average around 4-5 meals a day

please post some example routines or link been on site for a while so cant wait to hear from the regulars(Chillen,TheGooch etc...)

i did search the net and forums to see if there is some kind of generic routine for the YMCA but no luck

3 days per week:
DeFranco's Training - Westside for Skinny Bastards A modified lifting program for "Hardgainers"

4 days per week:
http://www.elitefts.com/ws4sb/WS4SB.pdf

Originally Posted by wesrman

3 days per week:
DeFranco's Training - Westside for Skinny Bastards A modified lifting program for "Hardgainers"

4 days per week:
http://www.elitefts.com/ws4sb/WS4SB.pdf

i already had this lol when i first started... i am truly looking for is new exercises i believe in the muscle confusion that the guy preaches in p90x... if he has one thing right out of the whole i think its that

is there a site where there is a good video library for new exercises and proper form

where do you live in ontario im in the great north lol snowing as we speak suppose to get 10-15 today

Im by Niagara Falls. How about you???

WS4SB gives you the option of which exercises you do so you can just change them when ever you want. List the exercises you are doing and ill replace them with different ones.

Heres a few options cuz im bored.

Chest- Bench press, incline press, dumbell flye, cable crossovers
Lats- pull ups, pull downs, bent over rows, seated cable rows
Traps- barbell shrugs, dumbell shrugs, behind back shrugs, upright rows
lower back- good mornings, hyper extensions, deadlift
Front delts- military press, arnold press, front dumbell raise
Side delts- lateral raise, incline lateral raise, dumbell upright rows (held wide at the top)
rear delts- bent over raise, bent over cable raise
Biceps- barbell curls, dumbell curls, incline curls, concentration curls, cable curls, zottman curls, reverse curls, hammer curls
triceps_ close grip bench press, skull crushers, rope pressdown, overhead extensions, kickbacks
forearms- palmdown/up wrist curls, wrist roller, behind back wrist curls
quads- squats, front squats, leg press, lunges
hams- deadlift, stiff leg deadlifts, leg curls
calves- calf raise, donkey calf raise, seated calf raise
abs- crunches, leg raises, sit ups, hanging leg lifts, side bends

I live in Sault Ste Marie it like a 10+hrs from your place lol



This is upper body plus. my favorite because super pumped afterwords. whole list done just over 1 hr when suppose to be done in 45min but extra little breaks/switching weights/using different equipment adds up, and there is a 30 min ab routine after it wont list but its great finally have abs of my own they are there just under little winter fat i have

dont want to post them all would take forever this is one day out my 6-7 day routine i do this one twice a week



Double Double Dip(2 pushups, 2 dips, Elevated hands on chairs/bench)=1 set equals 4 = i do around 20 on averaged until breaking lol

Dead Leg Switch Pull-Up(Like its described) = 4-5 without help then to ten with less one foot helping

2-Direction Circle Flies(like doing circles with weights)= 10 pound weights and feels like arms are breaking off

Lunge Curls(Like its described)=40 pounds 6-8 reps each arm

Hammer Kick(Like its described straight back in a lunge)=25 pounds rep 15 each arm

Frog Push-Ups(Pushups with jump at bottom of pushup into a low squat then back) = 16 reps

“L” Chin-Ups(Like its described)= do 3-5 because extremely hard

Fly Blaster(fly exercises with 1 leg off the ground) = 10 pounds 8 reps each leg

Lean Back Curls(use your legs, butt and core to lean back)= 35 pounds 12 reps

1-Legged Bridge Dips(4 count then switch legs) = 40 reps

Spiderman Push-Ups(think spiderman then do a pushup in that position)= 20 reps

7-Point Pull-Ups(like it describe p90x has a bar with 7 positions but because of new house no door can fit it now lol so i do my own thing) = usually 7-15 normal chinup/pullups

Warrior Swim(get in warrior pose from yoga now do it with weights move arms from vertical to horizontal) = 10 pounds 10 reps both sides

Pumper Curls(4 fast curls 4 normal curls) = 35 pounds with 2 sets = 16 reps = dead lol

Side Hammer Kick(same as above but away from body in a lunge)=25 pounds rep 15

Iso Climber Push-Ups(pushups when in bottom bring knee to chest)=20 reps

Clean to Negative(emphasis on lowering body weight in chinup/pullup) = 7-9max

Shoulder Everything(3 different exercises leaned over forward and standing straight) = 6=1set i usually do 4 at 15 pounds

bicep everything(2normal curls,2 outward curls, 2 hammer curls, 2 concentration curls and 2 overhead presses(i add the last one to make it 10 reps)) = 35 pounds at 2 sets

bump for any other help or advice