Thread: Newbie's Routine

Originally Posted by Mindless

I have been off and on weight lifting for about a year, and it is time for me to serious. The thing I am most lacking right now is a good routine. I have access to a barbell, 2 dumbells, and a bench, limiting some of the exercise I can do. Please critique this workout.
Day 1
Chest/Tricep
Bench Press 3x8
Tricep Kick Backs 3x8
Incline Bench Press 3x8

Throw in a couple more sets for your chest. Flys would make a nice addition; the decline press would also work well. As well, I would do a few sets for your shoulders. Military press, upright rows, and perpindicular rows are some of my favorite exercises.

Day 3
Legs
Hacks Squats 3x8
Lunges 3x8
(What else?)

Full squats, Bulgarian squats (AKA one-legged squats), Romanian deadlifts, and straight-legged deadlifts are some of my favorites. If you want to throw in some calf work, then I like one-legged dumbell calf raises.

Day 5
Back
Pullups 3x8
Rows 3x8
Barbell Curls 3x8
Concentration Curls 3x8

Do deadlifts! That is probably the most compound exercise there is. When you say rows, I say you should do bent rows and one-armed dumbell rows.

Day 1
Chest/Tricep
Bench Press 3x8
Tricep Kick Backs 3x8
Incline Bench Press 3x8
Decline Bench Press 3x8
Day 3
Legs
Hacks Squats 3x8
Lunges 3x8
Deadlift 3x8
Day 5
Back
Pullups 3x8
Bent Over Row 3x8
Barbell Curls 3x8
Concentration Curls 3x8

Is this better? Another thing, I have been reading a lot about doing Chest/Bi's and Back Tri's. Would this work better for me?

Originally Posted by Mindless

Is this better? Another thing, I have been reading a lot about doing Chest/Bi's and Back Tri's. Would this work better for me?

The benefits of both can be debated all day long. I say try both out and see what you like. Split is mostly preference, although there are a few rules that one should adhere to.

Do deadlifts on back day. I say do one more back exercise too.

Do more leg work. Do full squats, definitely. There is nothing better in my opinion. Definitely do something for your hamstrings too.