Create me a workout at the GYM please!

I'm a trainer and a bodybuilder. I'm going to be blunt with you...your being lazy as hell. There's a plethora of programs out there and you can't google some workout routines to try out? Gimme a break.....

i would love to help but i cannot be at your gym in person per your thread title instructions. still want help?

No bro, just google some starting workout routines. You don't workout...anything you do is going to stimulate growth if you aren't a pussy and push yourself.

This is just a very generic chest and back work out since you will be more focused on Legs for "hops." All of the sets make sure you move up weight every next set. Monday & Thursday - Chest and Arms: Bench Press - 3 sets - 12-10-8 Alternate every two weeks between Dumbbells and Barbell. Flat Fly's - 4 sets - 12-12-10-8 Alternate every two weeks between Dumbbells and Cables. Incline Bench Press - 3 sets - 12-10-8 once again alternate. Decline Bench Press - 3 sets - 10-10-10 alternate again. Incline Fly's - 4 sets - 12-12-10-8 Decline Fly's - 4 sets - 12-12-10-8 Push ups - I don't know your strength level but I do - 4 sets of 60 straight then a max out. Bench dips - I do 4 sets of 20 with weight Make sure the rest period is about a minute between each set. Bent bar curls - 12-10-8-6 Straight bar curls - 12-10-8-6 Hammer curls - 12-12-10-8 Single arm iso curls Heavy - 8-6-4 Single arm iso curls Light - 15-12-10-Max Tricep Cable pull downs using the rope- 10-10-8-6 Skull Crushers - 10-8-6 Single Arm pull downs - 8-6-6-max Tuesday & Friday - Back and Shoulders: T-Bar Rows - 10-8-6-6 Lat Pull downs -12-10-8-6 Lat Pull downs using rope - 10-8-6 Single arm rows - 10-8-6-6 Lower Back raisers(I don't know the name) - 12-10-10-8 Arnold Press - 10-8-6 Military Press - 10-8-6 Pull ups - 20-20-20-max or what ever you feel comfortable doing Dumbbell raises - 10-8-6 Wednesday & Saturday - Legs and Core: Squats - 10-8-6-4 Leg Press - 10-8-6 Cleans & Jerk (really helps with explosiveness) - 10-8-8-6 Box Jump - 15-15-12-10 Sprints- you determine that Up downs (make sure you are lifting your legs up fast to get your feet quicker) - you determine length Calf raises - 20-15-15-10 Cherry pickers - 20-20-20 Leg raisers - 12-12-12 Flutter kicks - 4 sets of 1 minute (when your core becomes stronger raise your back off of the ground while doing these) Bicycle crunches - 20-20-20-20 This is a rather long work out but it does a good job and focuses on the muscle groups. Throw in some more machine exercises and you should be on your way to your goal in no time.

that volume will kill a noob.

Definitely but if you want to get big you have to be dedicated. Working out is not for the weak minded.

op, fuck off.

You should make more time. If you want results you have to put in the the effort.

You won't gain muscle doing that, you'll burn it all away. That workout is horrible.

and you guys are also mistaken saying that 3x a week isn't enough. 3x a week IS PLENTY ENOUGH. Most of the guys I know with their pro cards workout 3x a week.

90% of people I know overtrain. They don't get NEAR enough rest. When I say I go to the gym 6x a week, I'm only weight training 4 of those days. You HAVE to give your body time to recover. Sure maybe you work legs, then chest the next day, so you say 'your working fresh muscles'. What about your CNS? Has that recovered in 24 hours? Don't think so.

Let's say it's leg day....I go in...knock out squats and leg curls. THAT's IT. 3 working sets on squats, 3 working sets on curls. I take EVERY work set to absolute failure, with enough weight to where that's less than 10 reps. After those 6 sets, I know good and damn well I can't do anything else. Some of you guys say you 'take it to failure' but are doing 10 sets for chest, THEN workout something else! That's absurd. Your not REALLY going to failure, your going to ur 'mental' failure.

People try to come up with too much elaborate shit and forget the basics. Push hard, push heavy and you'll grow. Take every work set to physical failure. TRULY take your body to it's limits and you'll see growth you couldn't imagine.

The work out I put can be worked into your schedule. You can always just do your core exercises at your place. Run around your block and do some push ups on the days you work or have school. Waking up a little early is just a sacrifice you will have to make if you want to see gains.

Well he wanted a work out schedule so I gave him one.
I never said that's the one I use.
But with the right diet and nutrition with the workout he would show gains.
But hey you do this shit for a living so its your call.