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my first routine??? - Apr. 21 2008 15:11:24
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westley50
Posts: 13
Joined: Apr. 21 2008
From: manchester
Status: offline
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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
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RE: my first routine??? - Apr. 21 2008 15:28:42
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Grum
Posts: 37
Joined: Apr. 13 2008
From: Sheffield
Status: offline
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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.
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RE: my first routine??? - Apr. 21 2008 16:15:46
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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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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