Training Routine

Jonstan · 31-07-2006, 07:28 PM

Hello,

I am currently in the process of getting my diet and training right and just wondered if this routine is ok? I've gone by what ive read on here.

cant afford a gym at the minute, but got weights, bench and a bike at home so using them....

Mon - Back & Biceps - (back) bent barbell rows/ bent dumbell rows 6 sets 8 reps. (Arms) Hammer curls/ Bicep curls 4 sets 12 reps.

Wed - Shoulders & Legs - (shoulders) Standing barbell press behind neck 4 sets 8 reps. (legs) Leg extensions 4 sets 12 reps/ Lying leg curls 4 sets 12 reps.

Fri - Chest & Triceps - (chest) Benchpress 6 sets 8 reps. (tri's) Dumbell arm extension 4 sets 8 reps.

Any advice on this would be great!
thanks.

Squatty · 31-07-2006, 08:44 PM

It's okay but I think you're missing a few key exercises:

Back: Fine with the barbell and dumbbell rows. Can you afford a chinning bar that you can fix over your door.If you can, then I would recommend including 4 sets of chins to failure

Biceps:Fine

Shoulders: As well as the press, include lat raises (front, side and rear and go for 21s)

Legs: If you wanna get bigger, you gotta do squats. 6 sets to failure. I know that doing squats at home can be tricky because you've got to get the bar off the floor so you may have to go for a lighter weight but up the reps

Chest: I'd recommend you do incline dumbbell press and flyes (as well as what you're already doing).If you concentrate solely on flat press, you'd be neglecting your upper pecs

Triceps: For putting on some mass, include 4 sets of dips to failure or close grip press

Don't get too caught up in the number of reps.If you're doing 12 reps most sets, then you need to load on a bit more weight because its getting too easy.

Finally, don't forget to get some abs work in there somewhere

Jonstan · 31-07-2006, 09:18 PM

cheers squatty,

I'll get the chinning bar.

Just unsure what to do with the Lat raises? Is that using the dumbells or barbell??

31-07-2006, 07:28 PM	#1 (permalink)
Jonstan Under Construction Join Date: Jul 2006 Posts: 11 Rep Power:	Training Routine Hello, I am currently in the process of getting my diet and training right and just wondered if this routine is ok? I've gone by what ive read on here. cant afford a gym at the minute, but got weights, bench and a bike at home so using them.... Mon - Back & Biceps - (back) bent barbell rows/ bent dumbell rows 6 sets 8 reps. (Arms) Hammer curls/ Bicep curls 4 sets 12 reps. Wed - Shoulders & Legs - (shoulders) Standing barbell press behind neck 4 sets 8 reps. (legs) Leg extensions 4 sets 12 reps/ Lying leg curls 4 sets 12 reps. Fri - Chest & Triceps - (chest) Benchpress 6 sets 8 reps. (tri's) Dumbell arm extension 4 sets 8 reps. Any advice on this would be great! thanks.

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31-07-2006, 08:44 PM	#2 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	It's okay but I think you're missing a few key exercises: Back: Fine with the barbell and dumbbell rows. Can you afford a chinning bar that you can fix over your door.If you can, then I would recommend including 4 sets of chins to failure Biceps:Fine Shoulders: As well as the press, include lat raises (front, side and rear and go for 21s) Legs: If you wanna get bigger, you gotta do squats. 6 sets to failure. I know that doing squats at home can be tricky because you've got to get the bar off the floor so you may have to go for a lighter weight but up the reps Chest: I'd recommend you do incline dumbbell press and flyes (as well as what you're already doing).If you concentrate solely on flat press, you'd be neglecting your upper pecs Triceps: For putting on some mass, include 4 sets of dips to failure or close grip press Don't get too caught up in the number of reps.If you're doing 12 reps most sets, then you need to load on a bit more weight because its getting too easy. Finally, don't forget to get some abs work in there somewhere

31-07-2006, 09:18 PM	#3 (permalink)
Jonstan Under Construction Join Date: Jul 2006 Posts: 11 Rep Power:	cheers squatty, I'll get the chinning bar. Just unsure what to do with the Lat raises? Is that using the dumbells or barbell??