my first routine??? (Full Version)

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westley50 -> my first routine??? (Apr. 21 2008 15:11:24)

hi guys I would really appreciate it if somebody could help me on this routine I have just made up off the net. I am not so much a beginner to weight lifting but never was dedicated. However I plan to go in the Royal Marines in September so already am doing quite a lot of cardio, but really want to bulk up. I have never had as much motivation to train as I do now. I have been training at the gym for the last 2 months but haven't had a routine, just got there and done anything really. I am currently 19, 6 ft, 14.4 stone. and have quite a bit of body fat on me which I plan on loosing. here's the routine

Monday - Chest and triceps. Tuesday – Legs. Wednesday – REST. Thursday –Shoulders. Friday – REST. Saturday - Back and biceps. Sunday - REST

Chest:
Flat bench press - 5 sets (6 reps a set)
Incline bench press - 4 sets (6 reps a set)
Dumbbell flies - 4 sets (6 reps a set)
Dumbbell press - 4 sets (6 reps a set)
pullover - 4 sets (6 reps a set)
Chest press machine - 4 sets (6 reps a set)
Cable standing fly - 4 sets (6 reps a set)

Triceps:
Close grip bench press - 3 sets (6 reps a set)
bench dips - 3 sets (6 reps a set)
bent over extensions cable - 3 sets (6 reps a set)
Tricep extensions - 3 sets (6 reps a set)
Pushdown machine - 3 sets (6 reps a set)

Back:
Dead lift - 5 sets (6 reps a set)
supine row – 3 sets (6 reps a set)
seated row – 5 sets (6 reps a set)
Other seated row machine – 5 sets (6 reps a set)
Close grip pull down – 5 sets (6 reps a set)
Front and rear pull down – 5 sets (6 reps a set)
Straight arm pull down – 3 sets (6 reps a set)

Biceps:
Standing bicep curls - 4 sets (5 reps a set)
Alternating dumbbell curls - 3 sets (6 reps a set)
level curl machine - 3 sets (6 reps a set)
dumbbell concentration curl - 3 sets (6 reps a set)
Hammer curl - 4 sets (5 reps a set)
Alternating hammer curls - 3 sets (6 reps a set)

Legs:
Seated leg press – 5 sets (6 reps a set)
Leg Extension - 5 sets (6 reps a set)
Squat - 5 sets (6 reps a set)
Rear lunge - 5 sets (6 reps a set)
Dumbbell lunge - 5 sets (6 reps a set)
Dumbbell squat – 5 sets (6 reps a set)
Step up - 5 sets (6 reps a set)
Standing calf raise - 5 sets (6 reps a set)
Seated calf press - 5 sets (6 reps a set)

Shoulders:
barbell Shrugs - 3 sets (15 reps a set)
dumbbell shrugs - 3 sets (15 reps a set)
Barbell Shoulder press - 5 sets (6 reps a set)
behind neck press - 5 sets (6 reps a set)
Cable Lateral raises - 5 sets (6 reps a set)
Shoulder press machine - 5 sets (6 reps a set)
Front raise - 3 sets (6 reps a set)
Dumbbell shoulder press - 5 sets (6 reps a set)
Upright row - 5 sets (6 reps a set)

please get back to me and tell me if i need to change anything or add anything.

cheers

wes


Grum -> RE: my first routine??? (Apr. 21 2008 15:28:42)

it looks a bit complicated, i think your doing to many different exercises for each body part. If i were your height and weight then i'd prob stick to the basics like bench press, squats, shoulder press, dead lift and just add a couple of other things round them, i'd love to be your size at your age[:@]. good look in the marines, kick some ass.


Raskolnikov -> RE: my first routine??? (Apr. 21 2008 16:15:46)

It's way too much, cut back on some of the volume. You don't need to do as much as that, especially if you're just starting out

As stated above, stick to the compound exercises (bench press, squats, etc) and make them the basis of your routine

If you wanted to train four days a week, I'd suggest something like this:

Monday - chest / triceps

Flat bench press
Incline dumbell press
Dips
Close grip bench press (or skullcrushers, or pushdowns, whatever you like)

Tuesday - legs

Squats
Leg press
Stiff legged deadlifts or romanian deadlifts
Calf raises

Thursday - shoulders

Military press
Lateral raises
Shrugs

Friday - back and biceps

Deadlift
Chins
Bent over rows
Barbell curls (or dumbell, whatever you prefer)

As you're wanting to increase size, I'd suggest training in the high rep range eg 3 sets of 8 to 10 reps for most exercises

Calf raises I'd train with much higher reps (20+) as they can be quite stubborn


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