Looking for some feed back/thoughts on my new revised full body routine.

Hi guys.
Been looking over this forum for a while, looks like a prettty good place to talk to folk about worksouts and stuff, so thought I'd throw a question about my 'new' routine, in the mix.

I'm 34 and a few months ago decided enough was enough and I was finally going to get  the look I've basically wanted since I was about 18 (wasted nearly 20 years which could have been spent doing this earlier!!!!)

I have had a couple of false starts in my life with weight training, once about 15 years ago, then again about 10 years ago .

As I say, then a few months ago I started again, and spent sometime looking into the free weight side, and fell straight into all the usual mistakes I guess most guys make. I did lots of bench presses, curls etc. I didn't really feel as though I was getting anywhere so looked into compound exercises and generally reviewing my routine.

This is now my routine that I try to keep down to a 90 workout and do 3 days a week (Tuesday, Friday, Sunday), I was just wondering on peoples' thoughts, anything missed anything worth changing, etc...

1st 30 minutes:
Bent-leg deadlift 3 x 15 - includes shrug & tiptoe for traps and calves
Military Press 3 x 15 - switching in front/behind head for front and back of shoulder muscles
Squats 3 x 15

2nd 30 minutes (bit more focused on upper body):
BarBell curls 3 x 15
DumbBell bench press 3 x 15
Lat pulldowns 3 x 15
BarBell rows 3 x 15

3rd 30 minutes (bit more focused on mid-lower body):
Knee extensions 3 x 15
Calf curls 3 x 15
Lower back 3 x 15
Abs 3 x 15
100 bounces 8kg Medicine Ball

This is obviously not a total workout, but a starters routine aimed at getting my initial muscle builiding and shaping, then I'm hoping to change to a more focused routine later.
 
Cheers in advance...

Sorry mate, not got time to give you a full answer as I'm dashing off on a work trip in a minute but I'm looking forward to reading the replies and advice you get when I get back online in a few days.
 
Got enough time to say it looks poor, sure others will agree and elaborate more for you.
 
Gotta dash, good luck.
 
 

other people on here are probably more qualified than me to answer, but as you haven't had many replies yet i'll give you my thoughts. The routine looks horrible. It looks like you're trying to put too much into one session. if you're doing 3 sets of deads and 3 sets of squats, you certainly shouldn't have enough energy left to do a final 30 minutes focusing on lower body! Better I think to focus all your energy on the main lifts and hit them hard with your workout not going much over the hour mark. I'd also suggest doing some work in the lower rep ranges rather than sticking with 3x15 for everything, either 4x6 or 3x8. Have a look at some of the 3 day/week workouts on this board and try splitting up your workload over the 3 days. You seem to like a variety of exercises so maybe a push/pull/legs routine would work for you:
 
Push
 
Flat Bench press 3x8
Incline Dumbbell Bench press 3x12
Military Press 3x8
Dips 3x12 (If you don't have a dipping station you could superset some flys with press ups
 
Pull
 
Deadlift 4x8
Lat pulldown or pull-ups 3x12
Barbell rows 3x10
Barbell Curls 3x12
 
Legs
 
Squats 4x8
S.L.D.L 3x10
Calf Raises 3x15
Ab Work

i would say aiming for about 15 reps is ok for the minute as you are just getting back into training, this will give you chance to practice technique before moving onto heavier weight, presuming you re wanting to build muscle and strength.
 
Some of the exercise selection looks fine, big compound movements; but 3 times a week is most likeley going to be too much to recover  from appropiatley, or not at an inensity worth training at.
 
Alternating milatery presses behind and in front of the head is unnecessary in my opinion; i would start with simpler movements.
 
I would reccomend chosing a campound exercise for each muscle group if you are wanting to do the workout 3 times a week, and even maybe just 2 sets, but you know how your going to recover better than anyone else. i guess you could start with 3 sets and drop to 2 if you feel you arnt recoverying quick enough or throw in extra days rest when you need.
 
Also its standard practice to start with the larger muscles first; legs, back, chest, then shoulders and arms at end of the session.
 
Hope this helps. J

Good attempt.
 
However you could take all those lifts and spread them over 3 sessions in the week. Below is a 3/week full body plan based mainly on the good lifts you've suggested but with some addittional ideas;
 
1.
Squat
Military Press
Pulldowns
Bicep movement
 
2.
Deadlift
Dumbbell bench press
Barbell row
Tricep movment
 
3.
Pull ups
Squats/leg press/ front squat (do 1)
Dips
Calf movement
 
The above would be a decent starting point. At least you get an idea. 3 or 4 max compound lifts and maybe 1 isolation lift at the end per session. You could happily swap some lifts about or change a lift t one you prefer that dose a similar job. Upon reflexion I may well add a deadlift varient such as a romainian deadlift and/or an oly type movement such as a power clean. The latter woudl require you to half half decent tech or at least learn it.
 

OK, great thanks for the replies guys.

Taking on board your comments, I guess I was trying to do too much in a routine and probably lowering the weights to compensate for it.
I have switched the routine around a bit following the Push/Pull/Leg structure, and turned it into a 3/week routine with 4-5 exercises each day.

I have tried to start it with the big compound exercises and larger muscles, getting smaller and more concenreated as the routine goes on.
Going to lower the set/reps to around 3x8-12 depending on the exerciseso I'm guestimating 10 minutes for each exercise so these should be do-able in 1hr.

My days would most likely be...

Wednesday (Push)
Military press
D/bell bench press (incline)
Smith machine (flat)
Dips
Reat lat raises  (or something else for the rear delts)

Friday (Pull)
Bent-leg deadlifts
Barbell row
Lat pull downs
Seated Rows
EZ bar curls (might do d/bell so I can't favour stronger arm)

Sunday (Legs)
Squats
Knee ext
Leg curls
Calf raises

As I said in my first post, this is a starting out routine, I'd look to be more focused when I have some initial bulking done.

Don't really need to do smith machine as well.
I prefer less is more but I guess you could do.
Flat Bench.
Incline db bench.
Dips.
Military Press.
Chest fly's or cable fly's.
Tricep movement.
Pull days looks okay but add in pull ups before rows and take out seated row maybe?
Legs could just do squat, lunges, calf raises and your be done. No need for anything else.

Great thanks for the replies guys.
Taking on board your comments I have switched the routine around a bit following the Push/Pull/Leg structure, and turned it into a 3/week routine with 5 exercises each day.
I have tried to start it with the big compound exercises and larger muscles, getting smaller and more concenreated as the routine goes on.

Now my days would most likely be...
PUSH
1.D/Bell bench press (inclined)
2.Military press
3.Smith machine (flat and I like these)
4.Butterfly press
5.Rear lat raises (not sure if rear delts are really getting hit otherwise)

PULL
1.Bent-leg deadlifts + Shrugs
2.Pullups (weak on these but think I need them)
3.Lat pull downs (better than pullups at the mo')
4.Seated Rows
5.D/Bell curls (d/bell over EZ bar so I don't favour strong arm)

LEGS
1.Leg Press (can lift a lot more with this than I can with Squats)
2.Knee ext
3.Leg curls
4.Calf raises
5.Dips (Had these in my PUSH day but arms were too knackered to do them)

I'm now hitting each exercise with a lot higher weight and lower reps (basically 3x8) and try to get a drop set in the last (4th) set.