Is there anything huge Im missing?

[wakatak87]

I'm sort of new to having decent access to workout equipment...but heres what Ive been doing so far. I need to know if theres anything incredibly stupid I'm missing or something. I'm kind of worried about lower back, but the hip exercise definitely tightens that Ive noticed. I don't work abs either but Ive noticed I already have abs, just need to get rid of fat over them.

19 yrs, 6', 170 ibs

Going for a little more size on legs and definition everywhere else. usually 10 reps, 6-8 on the end sets


edited a lot already..

Monday and Friday (in order)
Flat dumbbell bench (3 sets)
Flat dumbbell flies (3 sets)
Skull crushers (4 sets)
Pullups (3 sets regular, 2 wide)
Biceps with dumbbells (4 sets)
Dumbbell deltoid raise (5 sets, some sets I raise them to the front, some to the sides)
Shrugs (4 sets)

Wednesday and Saturday
Lunges (5 sets)
Dumbbell hip thing, dunno what its called, but you hold a dumbbell and while standing you bend your hips so your arm with the dumbbell goes down, and it works your hips. A girl showed it to me and its kind of a girly exercise, but I like the line its forming on my stomach. (5 sets)
Calves: http://www.changingshape.com/exercis...gcalfraise.asp (4 sets)

[perfectbeast2001]

terrible way to overtrain and you will never build good legs with that lazy leg routine. Get under that Barbell and do some squatting or forget having big legs....

[MFT81]

You know why you recover so fast? its because you weigh 170 at 6ft, you dont create very much force when you lift, hence you dont need much time to recover what you used during your workouts

Now onto your "split"
unfortuntaly this is one of the worst programs ive seen in a while. thats ok will get you hooked up bro

here is kinda what I like to do.

MON:Chest/Bis
TUES:Legs
WENS:OFF
THURS:Shoulders/Tris
Fri:OFF
Sat:Back/Calves.
Sun:OFF or AM cardio.

as far as what to do on those days, there is a mill great threads on EVERY bodypart. have fun, try alot of diff ones, take what works for you and throw the rest away.

good luck, and stay off drugs!

[wakatak87]

MON:Chest/Bis
TUES:Legs
WENS:OFF
THURS:Shoulders/Tris
Fri:OFF
Sat:Back/Calves.
Sun:OFF or AM cardio.

good luck, and stay off drugs!

Wait i dont get that... i thought you are supposed to work the large groups then the small groups that were somewhat worked when you did the large,
aka Chest/tris back/bis legs/calves. and dont at least the back and legs heal quick enough to train them twice a week?

And I dont really want big legs, just bigger than what they are now. Im actually happy with how they are progressing so far.

[perfectbeast2001]

if you are so happy with your progress then what was the point of the thread?

[Serotonin]

You would be WAYYY happier if you started doing squats and leg press. I was walking on straw wrappers my entire life and had a hard time getting motivation to work legs, and was hella embarrassed doing them when I started but they blew the fk up with squats and leg press. The strength gains are ridiculous in the beginning.

You don't necessarily need huge legs or get them from doing this... you just work a huge group of muscles with those exercises and it will benefit your entire body much more by doing them. Bone loading... stabilizer muscles... increased natural testosterone production. Just control the intensity if you don't want tree-trunks.

[MFT81]

1.Wait i dont get that... i thought you are supposed to work the large groups then the small groups that were somewhat worked when you did the large,
aka Chest/tris back/bis legs/calves. 2.and dont at least the back and legs heal quick enough to train them twice a week?

3.And I dont really want big legs, just bigger than what they are now. Im actually happy with how they are progressing so far.

1. No, you dont "have" to do anything, the split I gave you allows maxium recovery........

2. Like I said before, your not big enough to need much time off, I take 3-5 days to recover, can you work them twice a week, yes, but it takes someone that really knows what they are doing with workouts, DIET, etc etc to make it work

bottom line would i recommend it to a beginner, no, nor an intermediate.


3. Your progress might come to a hault soon, be prepared to bite the squat sandwich soon,

plus as said before, you will produce more natty test, and hgh to grow bigger overall with heavy compound movements like the squat.

[wakatak87]

alright i switched everything to two days a week. ill maybe add another set to everything and try to be more hardcore about the sets. about how many sets of bench should i stay around? im wanting to incorporate flies into my routine, maybe 4 sets of regular flat, 4 of flies?

Is leg press pointless if one is already doing squats? is leg press better than lunges? (and are lunges really that bad? i get enough weight so i can only do reps of 10-10-10-8-6)

those are my last questions. thanks in advance and thanks for answers thus far.

[MFT81]

1. so your going to follow the same routine, but only do each "1/2" twice a week?

2. No leg press is awesome, you can do it on the same day as squats, you can alternate between the two, its up to you. as far as lunges vs leg press. thats not a fair question, they are both very effective, its like asking which is better for forearms, riding a bike or doing seated calf raises.

If you answear yes to the first question, then I have to ask WHY? why couldnt you give each bodypart more attention and split it up a bit more???

IMO with what your doing, even if its reduced to twice a week, your taking 1/2 step forward and 1 step back.

[wakatak87]

alright alright, so youre saying when I workout i need to add more sets and exercises?