Thread: Critique my new Routine.

its not good- here ill hook u up, ialso only have a bench and dumbbells but if u already haveweights defintly get a bar, they arent expensive u dont have to get an olympic bar
Sunday- Off- Cardio
Monday - Push
Flat DB or BB Bench Press 3 sets 6-12 reps
Weighted Pushups 3 sets
Incline DB Flyes 2 sets 6-12 reps
DB overhead Press 4 sets 6-12 reps
DB tricep extensions 3 sets 6-12 reps
Tuesday- Off- Cardio
Wedensday- Legs(6-12 reps for all)
DB Squats 4 sets
DB Lunges- 3 sets
DB Straight Leg Deadlifts- 3 sets
Weighted Crunches/Situps- 4 sets total
Thursday- Off- Cardio
Friday- Pull (6-12 reps for all exercise)
One arm DB bent over row 3 sets
Two arm DB bent over row 3 sets
Pullups- 3 sets(if u have a place to do them
DB Upright rows or lateral raises- 3 sets
Alternating DB curls- 3 sets
Saturday- Off or cardio
Do this routine and ull see great gains

Originally Posted by Action-Jackson

Well I'm pretty restricted to my training, as around the house I only have Dumbbells and a Treadmill. Keep in mind I'm quite a newbie when it comes to this kind of thing, so this is my very first routine that I have put together.
If you've got any suggestions, throw them my way. It's all appreciated

I am still cutting, which is why I've chosen to do so much cardio...

-----------------------------

Monday: Cardio and Upper-Back/Shoulders.
40 minutes Cardio (Treadmill)
Dumbbell Shrugs (3 sets of 12 reps)
Upright Dumbbell Rows (3 sets of 10 reps)

Tuesday: Cardio and Chest.
40 minutes Cardio (Treadmill)
Dumbbell Single-arm Bench Press (Flat) (4 sets of 7 reps)
Dumbbell Incline Bench Press (3 sets of 8 reps)

Wednesday: Cardio
40 minutes Cardio (Treadmill)

Thursday: Cardio and Legs and Ab’s
40 minutes Cardio (Treadmill)
Dumbbell Squats (3 sets of 15 reps)
Reverse Crunches (2 sets of 25 reps)

Friday: Cardio and Chest
40 minutes Cardio (Treadmill)
Weighted Push Ups (3 sets of “as many possible”)
Dumbbell Incline Fly (2 sets of 12 reps)
Side-Lying Single-Arm External Rotation (Dumbbell) (2 sets of 12 reps)

Saturday: Cardio
40 minutes Cardio (Treadmill)

Sunday: Cardio
40 minutes Cardio (Treadmill)

-----------------------------

Personally I think so far it is going rather well. I have noticed substantial changes in my chest, arms, back and shoulders. I think my only real weakness is the "Legs" day. Has anyone got anything else I could maybe add to my Leg routine?

Thanks.

F

Originally Posted by mike456

its not good- here ill hook u up, ialso only have a bench and dumbbells but if u already haveweights defintly get a bar, they arent expensive u dont have to get an olympic bar
Sunday- Off- Cardio
Monday - Push
Flat DB or BB Bench Press 3 sets 6-12 reps
Weighted Pushups 3 sets
Incline DB Flyes 2 sets 6-12 reps
DB overhead Press 4 sets 6-12 reps
DB tricep extensions 3 sets 6-12 reps
Tuesday- Off- Cardio
Wedensday- Legs(6-12 reps for all)
DB Squats 4 sets
DB Lunges- 3 sets
DB Straight Leg Deadlifts- 3 sets
Weighted Crunches/Situps- 4 sets total
Thursday- Off- Cardio
Friday- Pull (6-12 reps for all exercise)
One arm DB bent over row 3 sets
Two arm DB bent over row 3 sets
Pullups- 3 sets(if u have a place to do them
DB Upright rows or lateral raises- 3 sets
Alternating DB curls- 3 sets
Saturday- Off or cardio
Do this routine and ull see great gains

D+

Wow, 3 whole sets on legs, you sure you don't want to cut that down to 1 or 2?

I can't believe Foreman gave you an F, he was being nice, an Incomplete was more worthy. I am feeling nice today, so here.

Monday-
DB Squat 6x10
Db Row 4x10
Flat DB Press 4x10
Shoulder Press 3x10
Pull ups 3x10 (If you don't have a chin bar, buy one, it is like 10 bucks

Wednesday-
DB SLDL 6x10
Incline Press 4x10
DB Row 4x10
Rear Delt Raise 3x10
DB Chest Flye 3x10

Friday-
Lunge 6x10
Incline Flye 4x10
Lateral Raise 4x10
DB Tri Extension 3x10
DB Curls 3x10

Take more time off, don't bother with doing ab specific work, and for Christ's sake work legs more. Do cardio on 2 of the days off you have, and one of the lifting days. No more than 30 minutes, and do HIIT.

Originally Posted by Dale Mabry

Wow, 3 whole sets on legs, you sure you don't want to cut that down to 1 or 2?

I can't believe Foreman gave you an F, he was being nice, an Incomplete was more worthy. I am feeling nice today, so here.

Monday-
DB Squat 6x10
Db Row 4x10
Flat DB Press 4x10
Shoulder Press 3x10
Pull ups 3x10 (If you don't have a chin bar, buy one, it is like 10 bucks

Wednesday-
DB SLDL 6x10
Incline Press 4x10
DB Row 4x10
Rear Delt Raise 3x10
DB Chest Flye 3x10

Friday-
Lunge 6x10
Incline Flye 4x10
Lateral Raise 4x10
DB Tri Extension 3x10
DB Curls 3x10

Take more time off, don't bother with doing ab specific work, and for Christ's sake work legs more. Do cardio on 2 of the days off you have, and one of the lifting days. No more than 30 minutes, and do HIIT.

This is good but I would like to see something in a program to address the calf muscle.

My calves are too big as it is.

I don't really do too much calf work for myself or clients, typically it is unnecessary, but if you wish, 1-leg calf raises couldn't hurt.

Originally Posted by Dale Mabry

My calves are too big as it is.

I hate you.

i don't do any direct calf work either and my calves are huge.

I think people with small calves are developmentally disabled.

Originally Posted by P-funk

i don't do any direct calf work either and my calves are huge.

I hate you too.

Originally Posted by Dale Mabry

I think people with small calves are developmentally disabled.

I think there is some merit to this statement.

Originally Posted by P-funk

i don't do any direct calf work either and my calves are huge.

14 1/2 is not huge

Originally Posted by ForemanRules

14 1/2 is not huge

He said calf.

Originally Posted by Dale Mabry

Wow, 3 whole sets on legs, you sure you don't want to cut that down to 1 or 2?

I can't believe Foreman gave you an F, he was being nice, an Incomplete was more worthy. I am feeling nice today, so here.

Monday-
DB Squat 6x10
Db Row 4x10
Flat DB Press 4x10
Shoulder Press 3x10
Pull ups 3x10 (If you don't have a chin bar, buy one, it is like 10 bucks

Wednesday-
DB SLDL 6x10
Incline Press 4x10
DB Row 4x10
Rear Delt Raise 3x10
DB Chest Flye 3x10

Friday-
Lunge 6x10
Incline Flye 4x10
Lateral Raise 4x10
DB Tri Extension 3x10
DB Curls 3x10

Take more time off, don't bother with doing ab specific work, and for Christ's sake work legs more. Do cardio on 2 of the days off you have, and one of the lifting days. No more than 30 minutes, and do HIIT.

That looks awsome man. I will give that a go.
Do you think I should do a warm up before these workouts?

Always warm up. 5 min on the treadmill, then about 5 min doing movements similar to what you will be doing.

Originally Posted by ForemanRules

F

Originally Posted by ForemanRules

D+