opinons on this training regimen for a newbie

[calebf81]

Could i get opinons on this training regimen? Im just starting off, scrawny. I want to build a solid foundation. I have searched and searched and came up with this. What do you guys think? Maybe 30 min cardio on Tuesday and Thursday?

Monday

Bench Press: 3 Sets Of 8 Reps
Squat: 3 Sets Of 6 Reps
Bent Over Row: 3 Sets Of 6-10 Reps
Military Press: 3 Sets Of 6-10 Reps
Deadlift: 3 Sets Of 6 Reps

Wednesday

Leg Press: 3 Sets Of 8 Reps
Skull Crushers: 3 Sets Of 6-10 Reps
Lat Pulldown: 3 Sets Of 8 Reps
Calf Raise: 3 Sets Of 8 Reps
Lateral Raise: 3 Sets Of 8 Reps
Dumbbell Curls: 3 Sets Of 6-10 Reps

Friday

Deadlift: 3 Sets Of 6 Reps
Incline Dumbbell Press: 3 Sets Of 8 Reps
Barbell Row: 3 Sets Of 6-10 Reps
Smith Machine Squats: 3 Sets Of 6 Reps
Dumbbell Shrugs: 3 Sets Of 6-10 Reps

[deathdodger]

Its fine what bulking, cutting, or growing in general comes down to is your diet.

[calebf81]

Its fine what bulking, cutting, or growing in general comes down to is your diet.

Well i have a 3900 calorie diet set up which is 500 above my maintance. and im eating good clean food every 2 hours. just wanna make sure the workout is legit and im not making a mistake with something in it

[pasha]

I dont think you should do squats, dead lifts in the same day for Monday ... Squats and dead lifts put a lot of pressure on your body can cause injury... allow 48 hours apart from each other.. For your sets i would do 3X10 not of 6 because you need to establish basic strength first.. doing reps of 6 would be in the bulking phase when ur hitting it hard.. One more thing.. there is no reason to use the smith machine for squats if you are healthy and injury free... doing squats with the free weights is much better and works better..!!

[calebf81]

So I changed it all to 10 reps, what should i add to Monday and Friday as i took out deadlift monday and squat friday.

Monday

Bench Press: 3 Sets Of 10 Reps
Squat: 3 Sets Of 10 Reps
Bent Over Row: 3 Sets Of 10 Reps
Military Press: 3 Sets Of 10 Reps

Wednesday

Leg Press: 3 Sets Of 10 Reps
Skull Crushers: 3 Sets Of 10 Reps
Lat Pulldown: 3 Sets Of 10 Reps
Calf Raise: 3 Sets Of 10 Reps
Lateral Raise: 3 Sets Of 10 Reps
Dumbbell Curls: 3 Sets Of 10 Reps

Friday

Deadlift: 3 Sets Of 10 Reps
Incline Dumbbell Press: 3 Sets Of 8 Reps
Barbell Row: 3 Sets Of 10 Reps
Dumbbell Shrugs: 3 Sets Of 10 Reps


I was also recommended this instead, 3 days a week:

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

[pasha]

Yea man this five week cycle looks cool.. good one to try it out..!! the hole point is to establish basic strength and and learn good posture and the right movements as you lift.. so you are only training 3 times a week? maybe divide your training up with legs.. chest/tris ... back/ bis.. and then do dead lifts with back day and squats with leg day...!!