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What is my rountine lacking?

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Shamus
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2004/02/01 17:20:38 (permalink)
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What is my rountine lacking?

I am hoping to start into a weight routine tomorrow, however I am still not sure if my routine is a good one. I had posted this in the beginners forum, but thought it might be more appropriate to post it in this one.

I am hoping to get some suggestions of the general routine I am looking to set up. As I am starting out I imagine it would be best if I only worked each muscle group once a week. I was thinking of something like this,

Monday: Chest, Shoulders, Triceps

Thursday: Back, Biceps, Forearms

I have a simple bench with elevating back and dumbbells to work with. I do not have the money or space for more equipment, and am unable to attend a gym. I was looking at the possibility of the following exercises for the corresponding regions.

Chest: Dumbbell Bench Press
Shoulders: Military Press
Triceps: French Press
Back: Lying Dumbbell Rows
Biceps: Dumbbell Curls
Forearms: Wrist Curls

These would be with sets of 3 and reps of 10.

I tend to do curls most every day for my abs. It was suggested to me that I not exclude leg exercises, but I’m not sure what I can do for that with the equipment I have. My main concern is not bulking my legs up any larger than they are.

Any suggestions for my routine would be great.
#1

9 Replies Related Threads

    ice_mach
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    RE: What is my rountine lacking? 2004/02/01 17:34:10 (permalink)
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    MON

    Db deadlift
    DB rows
    curls

    WED

    DB bench press
    Mili press
    Flies

    FRI(do not take out squats ona the best mass builders eva)

    Squats (hold dumbells by side and jus squat)
    Lunges

    rep scheme-3x8
    #2
    Steel Girl
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    RE: What is my rountine lacking? 2004/02/01 17:36:18 (permalink)
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    One point to note that working your legs aids the growth of the the whole of your body and neglecting them can cause "Chicken Leg Syndrome"
    #3
    pop
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    RE: What is my rountine lacking? 2004/02/01 20:55:11 (permalink)
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    quote:
    Originally posted by ice_mach

    MON

    Db deadlift
    DB rows
    curls

    WED

    DB bench press
    Mili press
    Flies

    FRI(do not take out squats ona the best mass builders eva)

    Squats (hold dumbells by side and jus squat)
    Lunges

    rep scheme-3x8




    Not bad, although I would do Incline bench press instead of flies, and also add straight leg deadlifts to leg day.
    #4
    Shamus
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    RE: What is my rountine lacking? 2004/02/02 13:56:34 (permalink)
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    Do people who are more advanced in weightlifting have longer routines than those who are starting out? I was wondering as I have read people talking about their routines taking nearly 45 minutes a day, whereas the one I have line out would only take 10 -15 minutes. Does a person add more exercises per muscle group as they become more advanced? Is my routine too short, or is it about right for someone starting out?

    Cheers
    #5
    Shamus
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    RE: What is my rountine lacking? 2004/02/02 15:44:11 (permalink)
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    The second one posted above. It is similar to something I tried out last week, that only took me about 15 minutes. Maybe I was doing it too quickly? I was taking a couple of seconds on the lift up, and a couple on the lift down on each rep. I then rested for about a minute between each set. For three exercises that is about 15 min.
    #6
    Shamus
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    RE: What is my rountine lacking? 2004/02/02 15:47:16 (permalink)
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    The second one posted above. It is similar to something I tried out last week, that only took me about 15 minutes. Maybe I was doing it too quickly? I was taking a couple of seconds on the lift up, and a couple on the lift down on each rep. I then rested for about a minute between each set. For three exercises that is about 15 min.
    #7
    Shamus
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    RE: What is my rountine lacking? 2004/02/02 20:48:36 (permalink)
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    Just a few more quick questions. Is there anything in the routine described to me by "ice match" that will help work my triceps, or do I still need to do a separate exercise for that?

    Also, how do I know that I am using the right amount of weight for each exercise? Should it be just enough so that when I lift to failure at the end of the third set, the failure comes right after the 8th rep? Are there certain exercises that I shouldn’t do to failure?

    Cheers
    #8
    tbowman
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    RE: What is my rountine lacking? 2004/02/02 21:43:42 (permalink)
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    You should be doing reps of 8-12 as a beginner for 3 sets each exercise.
    Throw together 4-5 exercises per day, so really 12-15 sets. Separate compound exercises one for each day (Squats, bench, compound back exercise) then choose accessory work -
    An example would be-
    Mon-
    Bench 3x10
    Incline Press 3x10
    Dumbell Press 3x10
    French Press 3x10
    Dips 3xfailure

    Wed:
    Squats 3x10
    Leg Curls 3x10
    SLD 3x10
    Military press 3x10
    Side lateral 3x10

    Fri:
    Deadlifts 3x10
    T-BAR ROWS 3X10
    Lat pulldowns 3x10
    barbell curls 3x10
    hammer curls 3x10

    If this is too much too start, just loose one of these
    accessory lifts or drop reps to 8. This should take about an hour to complete per workout
    #9
    tbowman
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    RE: What is my rountine lacking? 2004/02/02 21:45:57 (permalink)
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    I would not worry about going to failure yet. Give it few months and determine where you are with weights your shifting , then compose a progressive program and set some goals IMO.
    #10
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