Routine help

Andy_Massaro · 11-18-2005, 05:29 PM

hey guys i just got a new weightset and bench with a lat pulldown..

I made up a routine for 1 day ( chest,back shoulders )

but i still have to make one up for arms and legs, any suggestions would be good

my day 1 routine consists of
bench press,shoulder shrug, and lat pulldown

any criticisms or suggestions on day 1 routine are also appreciated

PS I am obviously just starting to lift..thanks again
pce

**CowPimp** · 11-18-2005, 08:36 PM

It sounds like you are leaning toward an upper-lower split, which is great. Check out my guide (Designing a Split Routine) to designing a split routine to help you get started.

Also, if you have never lifted, don't be afraid to use some bodyweight exercises if they offer sufficient resistance. For example, if you can only do 10 pushups, then you may as well begin with those before moving on to the bench press.

kenwood · 11-18-2005, 09:19 PM

whats your stats?

Andy_Massaro · 11-19-2005, 11:13 AM

i mean im not that weak my max bench is like 100,

im 15, im about 5'6" 120 lbs

im interested in doing a 4 day split and then 2 days of cardio..

should i use any online routine sites to help me get a routine down?

Triple Threat · 11-19-2005, 11:35 AM

Your day 1 routine is, shall we say, lacking. I suggest you check out some of the journals here at IM to see what other people are doing.

Andy_Massaro · 11-19-2005, 12:04 PM

im going to use fitrex.com for now, well see how the routine is

4 day split and 2 day cardio

Sunday
Workout 1

1 Warmup and Stretch (default) 5 minutes
2 Dumbbell Squat 18@10 lbs, 15@15 lbs
3 Dumbbell Reverse Lunge 15@10 lbs, 10@10 lbs
4 Dumbbell Leg Curl 15@20 lbs, 10@15 lbs
5 Dumbbell One Arm Row (elbow wide) 15@20 lbs, 10@20 lbs
6 Dumbbell Biceps Curl 15@15 lbs, 10@15 lbs
7 Bodyweight One Leg Toe Press (default) 18 reps, 18 reps
8 Reverse Crunches (default) 10 reps, 10 reps
9 Alternate Heel Touchers (default) 23 reps, 23 reps

Monday
Workout 2

1 Warmup and Stretch (default) 5 minutes
2 Dumbbell Bench Press 18@25 lbs, 15@25 lbs
3 Dumbbell Fly 15@15 lbs, 10@10 lbs
4 Dumbbell Lateral Raise 15@9 lbs, 10@8 lbs
5 Dumbbell Rear Lateral Raise 15@7 lbs, 10@6 lbs
6 Dumbbell Triceps Kickback 15@7 lbs, 10@6 lbs
7 Dumbbell Seated Forearm Flexion 15@7 lbs, 15@6 lbs
8 Dumbbell Seated Forearm Extension 15@3 lbs, 15@3 lbs
9 Isometric Neck Exercises 8 seconds, 6 seconds
10 Bent Leg Knee Ups from Bench (default) 12 reps, 12 reps
11 Bent Knee Crunches (default) 23 reps, 23 reps

Wednesday
Workout 3

1 Warmup and Stretch (default) 5 minutes
2 Bent Arm Back Extensions (default) 7 reps, 7 reps
3 Lying Cross Body Floor Extension (default) 6 reps, 6 reps
4 Dumbbell Bent Over Row (elbows wide) 15@15 lbs, 15@15 lbs
5 Dumbbell Pullover 15@15 lbs, 10@15 lbs
6 Dumbbell Plie Squat 15@25 lbs, 10@20 lbs
7 Dumbbell Leg Curl 15@20 lbs, 10@15 lbs
8 Dumbbell Concentration Curl 15@10 lbs, 10@10 lbs
9 Dumbbell One Leg Standing Toe Press 15@10 lbs, 10@10 lbs
10 Bodyweight One Leg Toe Press (default) 18 reps, 18 reps
11 Reverse Crunches (default) 10 reps, 10 reps
12 Bent Knee Crunches (default) 23 reps, 23 reps

Friday
Workout 4

1 Warmup and Stretch (default) 5 minutes
2 Dumbbell Bench Press 15@25 lbs, 15@25 lbs
3 Dumbbell Incline Fly (45 Degree) 15@10 lbs, 10@10 lbs
4 Dumbbell Military Press 15@15 lbs, 15@15 lbs
5 Dumbbell Lateral Raise 15@9 lbs, 10@8 lbs
6 Dumbbell Rear Lateral Raise 15@7 lbs, 10@6 lbs
7 Dumbbell Triceps Kickback 15@7 lbs, 10@6 lbs
8 Dumbbell Seated Forearm Extension 15@3 lbs, 10@3 lbs
9 Dumbbell Seated Forearm Flexion 15@7 lbs, 10@6 lbs
10 Isometric Neck Exercises 8 seconds, 6 seconds
11 Reverse Crunches (default) 10 reps, 10 reps
12 Alternate Heel Touchers (default) 23 reps, 23 reps

**CowPimp** · 11-19-2005, 02:02 PM

Way too many isolation exercises in my opinion. Someone who is just getting back into lifting should stick to the basics in my opinon. It looks as though you are going for a push-pull-legs split. Just try something simple like this:

Legs:
Squats x 3
Deadlifts x 3
Lunges x 3
Hamstring Curls x 3

Off

Push:
Bench Press x 3
Overhead Press x 3
Incline DB Press x 3
Dips x 3

Off

Pull:
Bent Rows x 3
Chinups x 3
Seated Cable Rows x 3
Pulldowns x 3

Off

Boom. Lifting every other day, in and out of the gym in under an hour, and I guarantee you will pack on plenty of mass if your diet is in order.

Andy_Massaro · 11-19-2005, 02:13 PM

alright sounds good thanks alot man

TJ Cline · 11-19-2005, 02:19 PM

Quote:

Originally Posted by CowPimp

Way too many isolation exercises in my opinion. Someone who is just getting back into lifting should stick to the basics in my opinon. It looks as though you are going for a push-pull-legs split. Just try something simple like this:

Legs:
Squats x 3
Deadlifts x 3
Lunges x 3
Hamstring Curls x 3

Off

Push:
Bench Press x 3
Overhead Press x 3
Incline DB Press x 3
Dips x 3

Off

Pull:
Bent Rows x 3
Chinups x 3......end your workout with these
Seated Cable Rows x 3
Pulldowns x 3

Off

Boom. Lifting every other day, in and out of the gym in under an hour, and I guarantee you will pack on plenty of mass if your diet is in order.

Good routine

Andy_Massaro · 11-19-2005, 02:20 PM

the only concern i have is with the seated cable rows, i cant do those so what should i substitute those with

TJ Cline · 11-19-2005, 02:21 PM

Quote:

Originally Posted by Andy_Massaro

the only concern i have is with the seated cable rows, i cant do those so what should i substitute those with

Dumbell or Barbell rows

Pull:
Dumbell Bent Rows x 5
Pulldowns x 3
Chinups x 3......end your workout with these

Andy_Massaro · 11-20-2005, 09:17 PM

so when i do a set, should i aim for a higher set like 10-12 or should i go for like 6 - 8 reps?

11-18-2005, 05:29 PM	#1
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	Routine help hey guys i just got a new weightset and bench with a lat pulldown.. I made up a routine for 1 day ( chest,back shoulders ) but i still have to make one up for arms and legs, any suggestions would be good my day 1 routine consists of bench press,shoulder shrug, and lat pulldown any criticisms or suggestions on day 1 routine are also appreciated PS I am obviously just starting to lift..thanks again pce

11-18-2005, 08:36 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	It sounds like you are leaning toward an upper-lower split, which is great. Check out my guide (Designing a Split Routine) to designing a split routine to help you get started. Also, if you have never lifted, don't be afraid to use some bodyweight exercises if they offer sufficient resistance. For example, if you can only do 10 pushups, then you may as well begin with those before moving on to the bench press.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-19-2005, 11:13 AM	#4
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	i mean im not that weak my max bench is like 100, im 15, im about 5'6" 120 lbs im interested in doing a 4 day split and then 2 days of cardio.. should i use any online routine sites to help me get a routine down? Last edited by Andy_Massaro : 11-19-2005 at 11:24 AM.

11-19-2005, 02:02 PM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Way too many isolation exercises in my opinion. Someone who is just getting back into lifting should stick to the basics in my opinon. It looks as though you are going for a push-pull-legs split. Just try something simple like this: Legs: Squats x 3 Deadlifts x 3 Lunges x 3 Hamstring Curls x 3 Off Push: Bench Press x 3 Overhead Press x 3 Incline DB Press x 3 Dips x 3 Off Pull: Bent Rows x 3 Chinups x 3 Seated Cable Rows x 3 Pulldowns x 3 Off Boom. Lifting every other day, in and out of the gym in under an hour, and I guarantee you will pack on plenty of mass if your diet is in order.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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11-18-2005, 09:19 PM	#3
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	whats your stats?

11-19-2005, 11:35 AM	#5
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Your day 1 routine is, shall we say, lacking. I suggest you check out some of the journals here at IM to see what other people are doing.

11-19-2005, 12:04 PM	#6
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	im going to use fitrex.com for now, well see how the routine is 4 day split and 2 day cardio Sunday Workout 1 1 Warmup and Stretch (default) 5 minutes 2 Dumbbell Squat 18@10 lbs, 15@15 lbs 3 Dumbbell Reverse Lunge 15@10 lbs, 10@10 lbs 4 Dumbbell Leg Curl 15@20 lbs, 10@15 lbs 5 Dumbbell One Arm Row (elbow wide) 15@20 lbs, 10@20 lbs 6 Dumbbell Biceps Curl 15@15 lbs, 10@15 lbs 7 Bodyweight One Leg Toe Press (default) 18 reps, 18 reps 8 Reverse Crunches (default) 10 reps, 10 reps 9 Alternate Heel Touchers (default) 23 reps, 23 reps Monday Workout 2 1 Warmup and Stretch (default) 5 minutes 2 Dumbbell Bench Press 18@25 lbs, 15@25 lbs 3 Dumbbell Fly 15@15 lbs, 10@10 lbs 4 Dumbbell Lateral Raise 15@9 lbs, 10@8 lbs 5 Dumbbell Rear Lateral Raise 15@7 lbs, 10@6 lbs 6 Dumbbell Triceps Kickback 15@7 lbs, 10@6 lbs 7 Dumbbell Seated Forearm Flexion 15@7 lbs, 15@6 lbs 8 Dumbbell Seated Forearm Extension 15@3 lbs, 15@3 lbs 9 Isometric Neck Exercises 8 seconds, 6 seconds 10 Bent Leg Knee Ups from Bench (default) 12 reps, 12 reps 11 Bent Knee Crunches (default) 23 reps, 23 reps Wednesday Workout 3 1 Warmup and Stretch (default) 5 minutes 2 Bent Arm Back Extensions (default) 7 reps, 7 reps 3 Lying Cross Body Floor Extension (default) 6 reps, 6 reps 4 Dumbbell Bent Over Row (elbows wide) 15@15 lbs, 15@15 lbs 5 Dumbbell Pullover 15@15 lbs, 10@15 lbs 6 Dumbbell Plie Squat 15@25 lbs, 10@20 lbs 7 Dumbbell Leg Curl 15@20 lbs, 10@15 lbs 8 Dumbbell Concentration Curl 15@10 lbs, 10@10 lbs 9 Dumbbell One Leg Standing Toe Press 15@10 lbs, 10@10 lbs 10 Bodyweight One Leg Toe Press (default) 18 reps, 18 reps 11 Reverse Crunches (default) 10 reps, 10 reps 12 Bent Knee Crunches (default) 23 reps, 23 reps Friday Workout 4 1 Warmup and Stretch (default) 5 minutes 2 Dumbbell Bench Press 15@25 lbs, 15@25 lbs 3 Dumbbell Incline Fly (45 Degree) 15@10 lbs, 10@10 lbs 4 Dumbbell Military Press 15@15 lbs, 15@15 lbs 5 Dumbbell Lateral Raise 15@9 lbs, 10@8 lbs 6 Dumbbell Rear Lateral Raise 15@7 lbs, 10@6 lbs 7 Dumbbell Triceps Kickback 15@7 lbs, 10@6 lbs 8 Dumbbell Seated Forearm Extension 15@3 lbs, 10@3 lbs 9 Dumbbell Seated Forearm Flexion 15@7 lbs, 10@6 lbs 10 Isometric Neck Exercises 8 seconds, 6 seconds 11 Reverse Crunches (default) 10 reps, 10 reps 12 Alternate Heel Touchers (default) 23 reps, 23 reps

11-19-2005, 02:13 PM	#8
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	alright sounds good thanks alot man

11-19-2005, 02:20 PM	#10
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	the only concern i have is with the seated cable rows, i cant do those so what should i substitute those with

11-20-2005, 09:17 PM	#12
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	so when i do a set, should i aim for a higher set like 10-12 or should i go for like 6 - 8 reps?

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