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Thread: Workout routine

  1. #1
    noobie is offline Junior Member
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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

  2. #2
    noobie is offline Junior Member
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    What you bros think?

  3. #3
    Icarus is offline New Member
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    this looks good for me (newbie), I might try it if it passes some of the experts approval. thanks

  4. #4
    FrkyBgStok's Avatar
    FrkyBgStok is offline Senior Member
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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?

  5. #5
    TheChosen1's Avatar
    TheChosen1 is offline Member
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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?

  6. #6
    hoss827's Avatar
    hoss827 is offline Banned
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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 .

  7. #7
    cb25's Avatar
    cb25 is offline Banned
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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

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