Few Q's about my routine

**winnebago** · 03-24-2005, 12:05 AM

Gday,
I posted similar info in my thread in the 'New Members Begin Here' forum, and was advised to post my routine in here for advice.

Okay, well I'm fairly new to bodybuilding/working out and the like and am trying to bulk up. I don't have easy access to any nearby gyms but I've got some dumbells and a fitball at home. Im 16 years old.

My first question, is it alright to substitute my fitball for a bench? As I don't have a bench. (I'm not using overly heavy weights at the moment anyway)

I've put together a bit of a routine, consisting of 3 days a week. Any advice on what you guys think of it and improvements that could be made would be muchly appreciated.

Day 1
Shoulders
Arnold Press
Shoulder Press
Lateral Raise

Back
Shrugs
Upright External Rotations
Lying Rows

Day 2
Upper Arms
Lying Tricep Extensions
Standing Dumbell Curls
Concentration Curls

Forearms
Wrist Curl
Reverse Wrist Curl
Thors Hammer

Day 3
Chest
Knuckle Push-Ups
Bench Press
Dumbell Flys

Abs
Bike Kicks
Crunches
Fitball Crunches

Ok. I'm planning to do these on Monday, Wednesday Friday.
For all of these I'm doing 3 sets of as many as I can do until a max of 10 Reps. Bike Kicks I'm doing 3 sets of 60 secs each.

I've got another question about the Arnold and Shoulder Press excersises; When I do these while I'm standing up my back seems to arch a fair amount. Common sense tells me that this isn't too good for my back so would it be OK to do these 2 excersises while sitting on my fitball? Does it have the same effect? And anyway, I'm not too fond of holding weights above my head, are there any other shoulder excersises that are more effective that these 2?

Thanks in advance,
Dave

Edit: I'm 143 pounds now, fairly light for my height (about 6ft).
Now lets see how much improvement I can make!

**vegman** · 03-24-2005, 12:18 AM

why do you want to use the fit-ball for so many exercises?

what is the weight on the DB's?

**winnebago** · 03-24-2005, 12:25 AM

How do you mean?
The DB's are adjustable, at the moment I've only got a max of 2x25lbs but I'm getting some heavier plates soon because they're too light for a lot of excersises.

**vegman** · 03-24-2005, 12:31 AM

Originally Posted by winnebago

How do you mean?
The DB's are adjustable, at the moment I've only got a max of 2x25lbs but I'm getting some heavier plates soon because they're too light for a lot of excersises.

oh ok good. If your totally new to lifting then what you have going there should be fine for now. Just really concentrate on proper form. Go here for more exercises and form http://www.exrx.net/Lists/Directory.html

**SlimShady** · 03-24-2005, 05:18 AM

What about your legs? I don't see any leg excersises in that line up. Also, most people don't devote an entire day to arms - they usually divide the arms bi/tri and put them with back/chest.

**winnebago** · 03-25-2005, 03:32 PM

Okay thanks for the input. Do I need individual forearm excersises? If so what day would I put them? I could put bi/chest and tri/back then shoulders/abs- would this be ok?
I'm mainly focusing on my upper body at the moment, I could implement leg excercises in the future I might just see how I go. Anyway, I play a lot of tennis and snowboard every weekend in the winter so are they really necessary?

Ok and I've found out that lying rows don't work on a fitball, what other back excersise would be a good substitute? Also I'm not really sure of the effectiveness of shrugs? Any suggestions on what I could replace these 2 with?

Also I don't enjoy the shoulder routine nearly as much as others, are there any shoulder excersises with dumbells that I could try to change it around a little and see if I can make it better?

Sorry about all the questions, hopefully I'll get more of an idea as I progress.

Edit: Is there anyway I can edit my first post to reflect changes that have been suggested?

**Celtic Bhoy** · 03-25-2005, 03:42 PM

Trainin your legs will promote growth hormones which will help all your other muscles to grow aswel.I used to be like that about legs when i started aswel coz i didnt realise how beneficial trainin em was.I dont think cardio like tennis and snowboardin would really do the trick.Are ya doin your abs on all 3 days?, i would.Other than that it looks grand.Best of luck to ya!

**Celtic Bhoy** · 03-25-2005, 03:50 PM

Originally Posted by winnebago

Okay thanks for the input. Do I need individual forearm excersises? If so what day would I put them? I could put bi/chest and tri/back then shoulders/abs- would this be ok?
I'm mainly focusing on my upper body at the moment, I could implement leg excercises in the future I might just see how I go. Anyway, I play a lot of tennis and snowboard every weekend in the winter so are they really necessary?

Ok and I've found out that lying rows don't work on a fitball, what other back excersise would be a good substitute? Also I'm not really sure of the effectiveness of shrugs? Any suggestions on what I could replace these 2 with?

Also I don't enjoy the shoulder routine nearly as much as others, are there any shoulder excersises with dumbells that I could try to change it around a little and see if I can make it better?

Sorry about all the questions, hopefully I'll get more of an idea as I progress.

Edit: Is there anyway I can edit my first post to reflect changes that have been suggested?

Why dont ya do triceps with chest and biceps with back.Another shoulder exercise i do with dumbells are front raises.

**winnebago** · 03-26-2005, 04:15 PM

Thanks mate, I'll look into putting legs in there somewhere. I wasn't planning to do abs on all 3 days, should I be? I read somewhere that working biceps also works the back fairly well so to try and keep them separate? Or would it be more beneficial to keep them together?
Thanks

**winnebago** · 03-29-2005, 01:36 AM

Ok, I've put together a slightly different workout- would this be better?

Back/Biceps
Bent Over Row
External Rotation
Reverse Flys

Concentration Curl
Preacher Curl
Standing Curl

Chest/Triceps
Bench Press
Flys
Knuckle Push-Ups

Lying Extension
Kickback
Seated Extension

Legs/Abs
Lunge
Split Squat
Straight Back/Leg Dead lift

Bike Kicks
Weighted Sit ups
Fit ball crunches

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