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My 4 week routine. On the right track?

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  1. 03-20-2011, 07:04 PM #1
    icewaterdragon
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    My 4 week routine. On the right track?

    Wassup I'm new to working out. My goals are getting swole and adding about 20lbs to my frame. This is a 4 week plan I'm created. I would appreciate any feedback and even suggestions. Am I on the right track? Thanks

    Week 1: Mon- chest/back - dumbell bench press 8x3
    Bench press machine 8x3
    Dumbell fly 8x3
    Cable seated row 8x3
    Close grip front lat put-down 8x3

    Tue- cardio/abs - 2 miles on elliptical
    Abs crunch machine 12x3
    Cable crunch 12x3

    Wed- legs - leg press machine 12x3
    Lying leg curls 12x3
    Overhead squat

    Thu- cardio/abs - 2 miles on bike
    Side bend 12x3
    Hanging leg raise 12x3

    Fri- shoulders/arms - dumbell Arnold press 8x3
    Dumbell shoulder press 8x3
    Seated side lateral rise 8x3
    Cable wrist curl 8x3

    Sat- cardio/abs - run 2 miles
    Decline crunch 12x3
    Air bike 12x3
    Sun- off

    Week 2: Mon- chest/biceps - push-ups 12x3
    Cable cross over 8x3
    Machine fly 8x3
    Bicep curl machine
    Dumbell seated Bicep curl 8x3

    Tue- cardio/abs - 2 miles on bike
    Cross body crunch 12x3
    Jackknife situp 12x3

    Wed-shoulders/legs - dumbell one arm right row 8x3
    Barbell shrug 8x3
    Machine shoulder press 8x3
    Standing calf raises 12x3

    Thu-cardio/abs - 2 miles on bike
    Crunch 12x3
    Dumbell side bend 12x3

    Fri-back/triceps - Barbell deadlift 8x3
    Incline bench pull 8x3
    Pull-up 8x3
    Bench dip 12x3
    Dips 12x3
    Machine triceps extensions 12x3

    Sat-cardio/abs- run 2 miles
    Side bridge 12x3
    Abs rollout on knees 12x3
    Sun-off

    Week 3: Mon-chest/triceps
    Tue-back/biceps
    Wed-cardio/abs
    Thu-shoulders
    Fri-cardio/abs
    Sat-cardio/abs
    Sun-off

    Week 4: Mon-chest/triceps
    Tue-legs
    Wed-cardio/abs
    Thu-shoulders
    Fri-back/biceps
    Sat-cardio/abs
    Sun-off
    Last edited by icewaterdragon; 03-20-2011 at 07:09 PM.
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  3. 03-20-2011, 07:37 PM #2
    Dath
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    For a guy whos just startin and wants to get bigger id do alot more reading...
    But just couple suggstions drop all those cardio / ab days,...throw ur abs in as a finisher on a couple days if u want abs watch ur diet!
    Chest WO suffices
    Leg WO get some squats in there.
    And take a day off n the middle of the week.
    If your just starting to get into lifting Welcome to the lifestyle. But maybe look into full body WO for aehile to start, no need imo to be isolating muscle groups. Good luck and read read read man!!
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  4. 03-20-2011, 08:09 PM #3
    Built
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  5. 03-20-2011, 09:47 PM #4
    icewaterdragon
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    Pretty new to it, I'm really trying to get deep into this.
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  6. 03-20-2011, 09:50 PM #5
    icewaterdragon
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    Quote Originally Posted by Dath View Post
    For a guy whos just startin and wants to get bigger id do alot more reading...
    But just couple suggstions drop all those cardio / ab days,...throw ur abs in as a finisher on a couple days if u want abs watch ur diet!
    Chest WO suffices
    Leg WO get some squats in there.
    And take a day off n the middle of the week.
    If your just starting to get into lifting Welcome to the lifestyle. But maybe look into full body WO for aehile to start, no need imo to be isolating muscle groups. Good luck and read read read man!!
    ok thanks, ill take that into consideration...hmm so diet is the trick to abs..
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  7. 03-20-2011, 10:11 PM #6
    Built
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    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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  8. 03-20-2011, 10:13 PM #7
    ihateschoolmt
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    Ya diet is pretty much the only thing for abs. I didn't read all your stuff but make sure you are doing bench, squats, deadlifts, and other compound movements more than isolation exercises.
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  9. 03-21-2011, 11:53 AM #8
    ManoMan1117
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    Bill Starr 5x5. If you are new to lifting that is the best starting point. Build strength in the core lifts, everything else will be easier from there. Especially for building mass like you want the direction your going is not the right one. Machines, single joint movements, and isolation exercises are accessory lifts, a program that you are asking for is not built on them, just used to complinement them.
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