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Workout routine
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 2: Off
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 4: Off
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 6: Off
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps
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this looks good for me (newbie), I might try it if it passes some of the experts approval. thanks
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doesn't look too bad, but the advice i am going to give is my opinion. first, bicep workouts need barbell curls and hammer curls. second, you should hit more of your rear delt, and do the press in front of the neck (IMO). third, your back workout needs deadlifts (back in my eyes). I do deads, lat puldowns, one arm db rows, and thats about it. i don't see a need to do lat pulldowns and chins, but others might disagree. this help any?
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Nowhere did you mention working abs and forearms and those, along with calves, are often done at least 3 times a week.
How often do you work them? :unsure:
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It's not lookin too bad considering youre new, it doesn't look bad anyway. Have a VET approve of it :D.
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Not bad, but let me offer a little advice...
1) Personally, I do a lot more for legs. I like to hit a few exercises for both quads and hams...squats, leg press, stiff legged deads, leg xtensions, leg curls...maybe that's a lot, but i don't feel sufficiently stressed if I don't hit legs a few different ways...for you, i'd suggest maybe one more exercise to start out - possibly stiff legged deads...
2)Like Frky said - i'd suggest shoulder presses in front of the head, rather than behind. I know this is an arguable topic, but i think the risks outweigh the benefits of behind the neck...also deads for back is a good idea for overall mass...
3)Frky said this as well, you should hit rear delts as well...don't want to forget them
4) I'd do a minimum of 3 sets per exercises...i don't feel that 2 is enough to really stress the muscle
Other than that stuff...i'd say it looks good...happy lifting :D
