My beginners routine

bluegrass

Hi guys, new to the forum and would appreciate some feedback on my routine.

Im 20 years old, weigh 68.5kg and eat a good varied diet with more water than usual as of now. Am looking to gain a bit of weight and a fuller upper body physique, nothing huge.

My routine:

Close grip pushups 8 x 2
mid grip pushups 10 x 2
wide grip pushups 12 x 2

Bicep curls 8 x 3 10kg

Shoulder press 8 x 3 10kg

Ab crunches 20 x 3

Done it for the first time today, am not feeling that strained though. Aim to workout 3 times a week. I should be curling about 14kgs but I have limited weights at home so have chosen something that I can curl and shoulder press in the same routine for time efficiency.

Does my routine not amount to much, should I up the reps or sets??
Any advice really appreciated, thanks.

Hammers

I'm not being rude mate, but i dont see the point in doing this routine.
why aren't you training triceps, back, legs and back

bluegrass

No worries, no offence taken. I think I will add dumbbell extensions to the routine to isolate the triceps more. I was really working on the idea that triceps would get secondary work through the pushups and shoulder presses. I do row a few times a week for cardio, so back gets a work out there. What training would you advise for the back? (Note, I only have access to a pair of dumbbells, hense me using my own body weight for part of the routine)

wogihao

Ok this is my idea of what a beginers program should be, do this for the first 6 months.

Build a strong foundation of strenght and most importantly make your body prepaired for the use of barbells and dumbell later on.

I realy beleve that your first 6 months should be bodyweight only exersises to build up a good base of strenght and size. Your be much better prepaired to respond to weight training after this.

jumping jacks - 50
Pressup - 5 sets to failure
Situps - 5 sets to failure
Burpies - 5 sets to failure
Pullups - 5 sets to failure
toe touches - 2 sets to failure
leg rases 2 sets to failure
hyper extentions 2 sets of 15

Do that then rest for 2 days then do the same again.

bluegrass

Cheers, thats pretty constructive. I'll try that for a while, seems good for me as I don't have a lot of equipment at home

wogihao

No worries,

When you can do 50 easy on each set then make alterations.

For example,

Pushups - hand placement variations lateral (wide, narrow, knuckles, wrist, on a basket ball)
- foot placement variations (off a chair, a stack of books, against a wall, balaced on a ball)
- hand placement variation vertical (hands on raised blocks, clapping, single arm)

situps - knee to elbow (russian twists)
- situps off a blocks

leg rases - brace a object between your legs (a basket ball).

ect....