David18

Hi all, I'm new here and have some questions about my exercise regime.
I started working out about 3 weeks ago and although I have seen some improvements, they are not drastic. I have recently learned that nutrition intake is important and will be increasing my calorie intake.

I am 5' 9" and weigh 126lb. I have two routines that I alternate Sunday to Friday and then have a 5k run on Saturday. The routines are as follows:

1: Arms, Chest and Abs.
- Biceps - Alternate Dumbell Curls (15lb each) - 10 reps each arm.
- Chest - Wide Grip Bench Press (35lb barbell) - 15 reps.
- Triceps - Seated Tricep Extension (10lb dumbell) - 12 reps each arm.
- Abs - Sit-ups - 2 sets of 20 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.
- Chest - Flat Dumbell Fly's (15lb dumbells) - 15 reps.
- Triceps - Short Grip Bench Press (35lb barbell) - 15 reps.
- Abs - Leg extensions - 20 reps.

2: Shoulders, Back and Legs.
- Shoulders - Alternate Front Arm Raise (10lb dumbell) - 15 reps each arm.
- Back - Bent Over Rear Arm Raise (10lb dumbell) - 15 reps.
- Legs - Lunges (35lb barbell) - 20 reps.
- Abs - Sit-ups - 2 sets of 20 reps.
- Shoulders - Shoulder Press (35lb barbell) - 15 reps.
- Back - Upright Rows (35lb barbell) - 12 reps.
- Legs - Squats (35lb barbell) - 10 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.

I do each routine twice through and they take about half an hour each in total (16 exercises a day). One of the main questions I wanted to ask was is it better to repeat sets as I am or straight after each other (ie. do each exercise twice and only go through the list once)?

Please could someone have a look at the workout and point out any mistakes or improvements to be made for maximum muscle growth.

Cheers, Dave.

Prince

David18 welcome to IM!

Post your routine in the training forum for a better response.

• SBMuscle.com - Discount Supplement Superstore
• AlltheWhey.com - Bulk Protein Powders
• CEM Products - Research Chemicals & Supplements
• MusclePharm - Complete Nutritional Arsenal
• BigBackGrips - If you lift weights you've got to try these grips!
• HumaneVoLabs - Foaming Transdermal Delivery System.