Amended routine - your opinions?

bluegrass

Sorry to post another routine, but i've been amending this over the last 5 days and this current one is something I feel happier with. Anything need adding or changing??

Sunday:
Chest - flat bench press. 3 sets, rep to failure
- dumbbell flys 1 set, 12 reps (straight after bench, no rest to give muscle a good stretch)
Shoulders - dumbbell shoulder press 3 sets, 8 reps
Triceps - dumbbell extensions 3 sets, 8 reps.

Tuesday:
Back - deadlifts 3 sets 8 reps
- bent over rows 3 sets 10 reps
Biceps - standing alternate dumbbell curls 3 sets 8 reps
- Standing barbell curls 3 sets 8 reps (lower weight)
Abs - toe touches 3 sets 20 reps

Thursday:
Legs - squats 3 sets 15 reps (medium weight)
Abs - usual
Back - deadlifts 3 sets 8 reps
- bent over rows 3 sets 10 reps

Also a bit of cardio here and there. How does that routine sound? Quite new to weight training so im going to find out what weight (kg) is best to use for each exercise as I start my first few weeks.
p.s I don't have room for a bench so im substituting it with an exercise ball, rock on.

crazycal1

i reckon that sounds pretty good!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

bluegrass

Thanks Cal

Started the routine properly last night (Thursday)

Am I a complete pleb if I say I was squatting and dead lifting 20kg?!

lol, it was more that 20kg was a weight I could sqaut, deadlift and bent over row so was more efficient rather than changing weight for each new exercise. I'll keep to my low weights for a few weeks, then step it up

Pikey

Hi BLuegrass,

You need something for your rear delts, so bent over lateral raise is a good place to start, loads neglect the area and a developed rear delt gives the shoulder a much more balanced look, I's also isolate the lateral head with some side lateral raises.

You're also in danger of neglecting your hamstrings so either stiff leg deads - may not be a good idea if your deadlifting 20K or do three sets of leg curls - again developed hamstings give legs a much better look.

I'd also do some work for calves again most people neglect and skinny claves under big thighs look unbalanced.

Cheers

Chris

crazycal1

wouldnt disagree with the hamstrings pikey but at his stage do you really thing rear delt are an issue?(i always think of deads doing hams tbh)
+ he`s doing DB presses which hit all 3 heads.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

bluegrass

Thanks for the constructive criticism. I understand what you mean about unbalanced legs Pikey. Maybe in a couple of months when i've developed better form, knowledge and tweaked routine i'll concentrate on more than just the basic core muscle groups.

Cheers for the advice so far

crazycal1

i totally missed the no calves thingy.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Pikey

I know what you mean Cal but how many guys do you see with huge front delts and no rears at all, so I think it's good to start training them from the off then you aren't playing catch up with the rears etc

Pikey

I know what you mean Cal but how many guys do you see with huge front delts and no rears at all, so I think it's good to start training them from the off then you aren't playing catch up with the rears etc