I need advice on my workout routine

  • Posted by a hidden member.
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    Feb 22, 2011 11:24 PM GMT
    I am new to lifting weights and need some advice on my new routine. I have a bench at home and some free weights so I can not do any exercises that need machines. Am I doing to many exercises for each muscle group? Should I do enough weight so that I am at failure on the second set of each exercise? Any advice would be helpful.


    Monday- Triceps and chest (2 sets of 8 reps each)
    • Bench press
    • Inclined Bench
    • Dumbbell Fly
    • Bench Dip
    • Single Arm Triceps Extensions
    • Seated Bent-over dumbbell triceps extension
    Wednesday-Back, Biceps, Forearm (2 sets of 8 reps each)
    • Barbell dead lift
    • Barbell bent over row
    • Incline bench pull
    • Barbell curl
    • Incline dumbbell curl
    • Alternate hammer curl
    Friday-Shoulders and Legs (2 sets of 8 reps each)
    • Barbel Squats
    • Dumbbell lunge
    • Lying leg curls
    • Shoulder press
    • Lateral raise
    • Shrugs
    Saturday or Sunday- Abs and cardio
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    Feb 23, 2011 2:20 AM GMT
    I have usually given my lower body (quads, hamstrings, calves) its own day, and not paired it with another part of the body. The routine would depend on whetehr you are trying to build lean muscle or burn fat. Some of the other guys on here probably know more. Some say that for beginners, 3 full-body workouts a week are a good start, but others will disagree.
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    Feb 23, 2011 3:54 AM GMT
    college11mn saidI am new to lifting weights and need some advice on my new routine. I have a bench at home and some free weights so I can not do any exercises that need machines. Am I doing to many exercises for each muscle group? Should I do enough weight so that I am at failure on the second set of each exercise? Any advice would be helpful.


    Monday- Triceps and chest (2 sets of 8 reps each)
    • Bench press
    • Inclined Bench
    • Dumbbell Fly
    • Bench Dip
    • Single Arm Triceps Extensions
    • Seated Bent-over dumbbell triceps extension
    Wednesday-Back, Biceps, Forearm (2 sets of 8 reps each)
    • Barbell dead lift
    • Barbell bent over row
    • Incline bench pull
    • Barbell curl
    • Incline dumbbell curl
    • Alternate hammer curl
    Friday-Shoulders and Legs (2 sets of 8 reps each)
    • Barbel Squats
    • Dumbbell lunge
    • Lying leg curls
    • Shoulder press
    • Lateral raise
    • Shrugs
    Saturday or Sunday- Abs and cardio



    I don't think you are doing too many exercises.....(unless you're just beginning maybe.) I do however think you'd get more out of your workouts if you added more days to break up the body parts. This is my routine that seems to work best for me....

    Monday - Shoulders, Lats (I start my week with my weakest body part. This may change over time.)
    Tuesday - Legs
    Wednesday - Chest, Triceps (Light weight isolation movements only)
    Thursday - Back, Biceps (Light weight isolation movements only) Forearms
    Friday - Triceps (Heavy weight exercises)
    Saturday - Biceps (Heavy weight exercises)

    If I'm having a busy week, I sometimes combine Friday and Saturday workouts into one big arm day. I do abs and cardio when I can fit them in.
  • benarw

    Posts: 128

    Feb 23, 2011 6:19 AM GMT
    If you're brand new to lifting you'll probably see better results from a 3 days a week full body routine.
    Example:
    Do the following routine 3 days a week. One day do 3 sets of 8 reps with heavy weight. Another day do 12 reps of medium weight. Day 3 do 15 reps of light weight.

    Squats
    Bench Press
    Romanian Deadlift
    Dumbell Row
    Shoulder Press
    Bicep Curl
    Tricep Extension

    Do this for 6-8 weeks to get your body adjusted to lifting weights then think about breaking it up into body parts. I've experimented with different types of workout and found that the above style worked great to get me started.
  • MikemikeMike

    Posts: 6932

    Feb 23, 2011 6:42 PM GMT
    college11mn saidI am new to lifting weights and need some advice on my new routine. I have a bench at home and some free weights so I can not do any exercises that need machines. Am I doing to many exercises for each muscle group? Should I do enough weight so that I am at failure on the second set of each exercise? Any advice would be helpful.


    Monday- Triceps and chest (2 sets of 8 reps each)
    • Bench press
    • Inclined Bench
    • Dumbbell Fly
    • Bench Dip
    • Single Arm Triceps Extensions
    • Seated Bent-over dumbbell triceps extension
    Wednesday-Back, Biceps, Forearm (2 sets of 8 reps each)
    • Barbell dead lift
    • Barbell bent over row
    • Incline bench pull
    • Barbell curl
    • Incline dumbbell curl
    • Alternate hammer curl
    Friday-Shoulders and Legs (2 sets of 8 reps each)
    • Barbel Squats
    • Dumbbell lunge
    • Lying leg curls
    • Shoulder press
    • Lateral raise
    • Shrugs
    Saturday or Sunday- Abs and cardio


    I dont think it's too much at all, but you might hit a plateau after 2 months. Try and mix it up and don't do the same exact machines or free weights routines.
  • Posted by a hidden member.
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    Feb 23, 2011 6:50 PM GMT
    Scruffypup said
    I do however think you'd get more out of your workouts if you added more days to break up the body parts. This is my routine that seems to work best for me....


    Your (OP) workout routine seems fine- machines are over-rated anyways- just make sure that you have someone around you if you're going to be doing any heavy lifting.

    *I wouldn't recommend splitting up all your body parts