newbes workout ....

i sat down and planed out a basic workout plan. im 6ft 211Lb i was 265 year and a half ago with massive cardio and diet i went down to a sickly lookin 185 (my girl didnt like it so i ate my way to 211 ) anyways i got some losse skin and i am lookin 2 soild up alil and wait about a year till i try a cycle of juice maybe try some m1t along the line before juice so please critique the hell outta this go crazy any tips will be well taking thanx guys

SUN: Chest/Biceps

Chest

dumbbell presses : 4sets x 8-12 reps
dumbbell incline presses: 4sets x 8-12 reps
dumdbell decline presses:4sets x 8-12reps
flys: 4 sets x 8-12reps

Biceps

barbell curls:4sets x 8-12 reps
alternating dumbbell curls: 4sets x 8-12 reps
seated hammer curls: 4sets x 8-12 reps


MON : Legs

squats: 4sets x 8-12 reps
leg presses: 4sets x 8-12 reps
leg extensions:4sets x 8-12 reps
leg curls: 4sets x 8-12 reps
standing calf raises:4sets x 12-16 reps
seated calf raises:4sets x 12-16reps


WEN : Back

dead lifts: 4sets x 8-12 reps
lat machine pull downs: 4sets x 8-12 reps
seated cable rows: 4sets x 8-12 reps
barbell shrugs: 4sets x 8-12 reps
dumbell shurgs:4sets x 8-12 reps
incline dumbbell rows:4sets x 8-12 reps


THUR : Shoulder/Tri

Shoulder

military presses: 4sets x 8-12 reps
seated arnold presses: 4sets x 8-12 reps
standing lateral raises: 4sets x 8-12 reps
front dumbbell raises: 4sets x 8-12 reps

Tri

tri cable press downs: 4sets x 8-12 reps
lying tri extensions: 4sets x 8-12 reps
one-arm tri extensions: 4sets x 8-12 reps

like i said please tell me if im doing anythin wrong

also diet kinda sucks rigth now but able 2 get in check quickly and im using creatine whey and a mulity

looks pretty good to me man..dont forget after maybe 3-4 weeks change some work outs, fool your body..dont just do the same work outs all the time..change it up sometimes with new stuff!and ya just check the diet if u dont notice any changes...id throw abs in every other day..dont forget them, its broads for sure!
good luck

thanx birtcheh anyone else ??????????????

Personally I think you're doing too many exercises and too many sets. You have the basics (Bench, Deads, Squat) but you need to concentrate on them more. Go heavier. Go with 3-4 working sets of the big ones, super heavy and to the limit, then do 2 sets max of the others. I know there's no way I could do 4 sets of squats then 4 of leg press, extensions, and curls. My legs would be wasted after 4 sets of squats.

Also, ditch the Dumbbell benching and use a barbell. You want to go HEAVY and you just can't do that safely with dumbbells. (Yeah yeah, some people are going to disagree, this is just my opinion).

Here's what I would do:

SUN: Chest/Tri

Chest
Barbell flat bench : 3-4 warm-up sets 3 working sets x 4-6 reps
BB incline bench: 2 working sets x 6-8 reps

Tri
lying tri extensions: 2 working sets x 6-8 reps
tri cable press downs: 2 working sets x 6-8 reps

MON : Legs
squats: 3-4 warm-up sets 3 working sets x 4-6 reps
leg presses: 2 working sets x 6-8 reps
leg extensions:2 working sets x 6-8 reps
leg curls: 2 working sets x 6-8 reps

*** Depends on how your calves grow ***
standing calf raises:3 working sets x 6-8 reps
seated calf raises:2 working sets x 6-8reps


WEN : Back
dead lifts: 3-4 warm-up sets 3 working sets x 4-6 reps
lat machine pull downs: 2 working sets x 6-8 reps
seated cable rows: 2 working sets x 6-8 reps
barbell shrugs: 3 working sets x 6-8 reps


THUR : Shoulder/Bi
Shoulder
military presses: 2-3 warm-up sets 3 working sets x 4-6 reps
seated arnold presses: 2 working sets x 6-8 reps

Biceps
barbell curls:2 working sets x 6-8 reps
alternating dumbbell curls: 2 working sets x 6-8 reps


Go as heavy as you can while keeping good form in all these. Each of these days should take you 45-60 minutes to do. Cortisol starts being released at 47 minutes of continuous heavy lifting, so anything after that is a waste. Take 1-2 minutes rest between each set to allow your muscles to re-energize for the next set. Take the rest time, or you will burn out quickly and not be able to finish.

JMO

chance

haha ya im one of those people who would disagree with the barbell..i have noticed and along with many articles and things i read in here as well, that if you want to get stronger, u use dumbbells for sure!

Quote:

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Originally Posted by chances

Cortisol starts being released at 47 minutes of continuous heavy lifting, so anything after that is a waste. chance

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Send me that study, that would be of great interest to me and my occupation!!

Looks good to me man, my only comment is, ditch the declined presses for chest in exchange for weighted dips. Also use barbells generally, but use dumbbells every third workout. And, as previously mentioned, switch this up a little every workout, just change one excersize here and there. Change the whole thing drastically every few months. You got to keep your body on it's toes. I will PM you some other ideas...

Quote:

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Originally Posted by Hypertrophy

Send me that study, that would be of great interest to me and my occupation!!

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I'll see if I can find it again. It's been awhile since I read it. Maybe it was mentioned in Doggcrap's lifting program? Can't remember off the top of my head. I'll get back to you.

chance

Quote:

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Originally Posted by birtcheh

haha ya im one of those people who would disagree with the barbell..i have noticed and along with many articles and things i read in here as well, that if you want to get stronger, u use dumbbells for sure!

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I find I get bigger using BB, and stronger using DBs. I thought your original question said you were looking for size, not strength. Sorry. :p

I still think your volume is way too high. How can you be truly pushing yourself to your maximum and have enough energy left to do 3 more sets? Most of the time I'm lucky if I can get 3 full sets, most of the time I only get 2. But that's me and how I lift.

Like I said, JMO :D

chance

cool ima try using the barbell more often thanx for the tips this was what i was lookin for i dont wanna waste my time in the gym