Rate my routine

[hobscrk777]

First, a little about me.
6' 1''
~150 lbs
goal: build muscle

I started lifting earlier this year, but I had a terrible facility and I don't think I was eating near enough, so I've been at the same weight for about 6 months. I'm in college now and I have access to a full gym, so I'm looking for a full on critique here- I want to get serious.

(sets x reps)
Tuesday - Flat bench 4 x 4-8
Incline Bench 3 x 4-8
Decline Bench 2 x 4-8
Dips 2 x 3 (the most I can do now)
Military Press 3 x 4-8
Lateral Raise 3 x 4-8

Thursday Deadlift 3 x 4-8
Bent Over Rows 3 x 4-8
Pull-up 3 x 4-6
Cable Row 3 x 4-8
Chin-up 3 x 4-8 (weighted if necessary)
BB Curl 3 x 4-8

Saturday Squat 3 x 10
Leg Press 3 x 4-8


My reps may be somewhat on the low side, but I'm taking advice from John Berardi and staying on the lower side, which he recommends for skinny, inexperienced lifters.

 

[kenwood]

First, a little about me.
6' 1''
~150 lbs
goal: build muscle

I started lifting earlier this year, but I had a terrible facility and I don't think I was eating near enough, so I've been at the same weight for about 6 months. I'm in college now and I have access to a full gym, so I'm looking for a full on critique here- I want to get serious.

(sets x reps)
Tuesday - Flat bench 4 x 4-8
Incline Bench 4sets x 4-8
Decline Bench 2 x 4-8-drop this no need for all 3 angles
Dips 3setsx 3 (the most I can do now)
Military Press 4sets x 4-8
Lateral Raise 3 x 4-8-drop these

Thursday
Bent Over Rows 4sets x 4-8
Pull-up 4sets x 4-6-wide grip
Cable Row 3 x 4-8-drop these
Chin-up 4sets x 4-8 (weighted if necessary)
BB Curl 3 x 4-8

Saturday Squat 4sest x 6-10
SLD's 4x6-10
lunges 4x6-8
legpress 4x8-10


My reps may be somewhat on the low side, but I'm taking advice from John Berardi and staying on the lower side, which he recommends for skinny, inexperienced lifters.

comments are bolded

 

[Gazhole]

Generally if youre new to lifting its reccomended you use higher reps to build up your motor-patterns and get your body accustomed to lifting before you start lifting heavy.

The first thing that strikes me about your program is the lack of leg work compared to upper body.

Youre using a push/pull/legs sort of thing which is a good split though, so nice going with that.

Read the training sticky topics at the top of this forum for lots of advice on putting together a program. That one isnt terrible, except for the lack of legs.

You might want to add Deadlifts to leg day, but not everyone does it like that. Try adding in some Lunges, Step Ups, Good Mornings, some sort of Calve Raise too. Maybe some Glute Ham Raises if you have the equipment.

Im sure others will give their two cents aswell but read the stickies and tweak your program a little.

 

[kenwood]

your goal is to buld mass. then i suggest you Clean Bulk and head over to the D&N forum.

 

[hobscrk777]

kenwood - great comments; thanks man.

Gazhole - good point about the lack of leg work. The lunges will be a good addition I think. I'll look at some more excercises and see what else I can maybe do.

I'm trying to clean bulk as best as I can. Keep in mind, I'm in college, but my cafateria isn't as bad as I was afraid. I can get hard-boiled eggs in the morning, eat a few whole ones and some whites. And they actually serve oats!! I'm gonna bring in some plastic baggies and smuggle out an assload of oats tomorrow and then just heat them up in my dorm. As for the rest of the day, I'm pretty much eating shaved/sliced deli turkey on whole wheat bread. The alternative is hamburgers, fries, pizza, tacos, stir-fries, typical cafateria trash.

 

[kenwood]

kenwood - great comments; thanks man.

Gazhole - good point about the lack of leg work. The lunges will be a good addition I think. I'll look at some more excercises and see what else I can maybe do.

I'm trying to clean bulk as best as I can. Keep in mind, I'm in college, but my cafateria isn't as bad as I was afraid. I can get hard-boiled eggs in the morning, eat a few whole ones and some whites. And they actually serve oats!! I'm gonna bring in some plastic baggies and smuggle out an assload of oats tomorrow and then just heat them up in my dorm. As for the rest of the day, I'm pretty much eating shaved/sliced deli turkey on whole wheat bread. The alternative is hamburgers, fries, pizza, tacos, stir-fries, typical cafateria trash.

nice

 

[Gazhole]

You cant go wrong with a chicken and hard boiled egg sandwich on whole bread with a glass of OJ.

MmmmmmMm.

Also, instead of the cable rows try some Reverse Flys. Love that movement.

 

[GFR]

First, a little about me.
6' 1''
~150 lbs
goal: build muscle

I started lifting earlier this year, but I had a terrible facility and I don't think I was eating near enough, so I've been at the same weight for about 6 months. I'm in college now and I have access to a full gym, so I'm looking for a full on critique here- I want to get serious.

(sets x reps)
Tuesday - Flat bench 4 x 4-8
Incline Bench 3 x 4-8...8-10 reps
Decline Bench 2 x 4-8....drop this
Dips 2 x 3 (the most I can do now)
Military Press 3 x 4-8...4 sets
Lateral Raise 3 x 4-8....8-12 reps

Thursday Deadlift 3 x 4-8
Bent Over Rows 3 x 4-8
Pull-up 3 x 4-6...8-12
Cable Row 3 x 4-8
Chin-up 3 x 4-8 (weighted if necessary)
BB Curl 3 x 4-8

Saturday Squat 3 x 10
Leg Press 3 x 4-8
SLDL 3x8-10


My reps may be somewhat on the low side, but I'm taking advice from John Berardi and staying on the lower side, which he recommends for skinny, inexperienced lifters.

Looks ok, I would mix up the reps and get off the 4 rep BS on isolation movements.

 

[Tough Old Man]

I think Newbies would be better off just sticking with the basics at first. Deads, squats, over presses, bench and rows. Then throw in a couple of secondary exercises.

 

[P-funk]

I think Newbies would be better off just sticking with the basics at first. Deads, squats, over presses, bench and rows. Then throw in a couple of secondary exercises.

I agree.

basics and a few tinkering exercises.

 

[CowPimp]

I think Newbies would be better off just sticking with the basics at first. Deads, squats, over presses, bench and rows. Then throw in a couple of secondary exercises.

For that matter, I think advanced people should stick to the basics too, and variations thereof. Perhaps a little extra in the way of accessory stuff, but the basics work.

 

[Tough Old Man]

For that matter, I think advanced people should stick to the basics too, and variations thereof. Perhaps a little extra in the way of accessory stuff, but the basics work.

I agree with that also. But most new people to training only think of a few things when it comes to lifting. How much they can bench and how big can they get their arms. They have no clue that you need to build a good core. We also know if you show us a guy with a big set of wheels that the same person is going to have good overall size.

 

[Icy-Dice]

booooriiiing. Just post wut your doin on that day, no need for excercises, it gets boring and too precise. I cant use that exact excercise. By the way good workout.peace

 

[Gazhole]

booooriiiing. Just post wut your doin on that day, no need for excercises, it gets boring and too precise. I cant use that exact excercise. By the way good workout.peace

Did anybody catch that?

 

[mike456]

Did anybody catch that?

LOL what the hell is wrong with that kid.

 

[mike456]

First, a little about me.
6' 1''
~150 lbs
goal: build muscle

I started lifting earlier this year, but I had a terrible facility and I don't think I was eating near enough, so I've been at the same weight for about 6 months. I'm in college now and I have access to a full gym, so I'm looking for a full on critique here- I want to get serious.

(sets x reps)
Tuesday - Flat bench 4 x 4-8
Incline Bench 3 x 4-8
Decline Bench 2 x 4-8
Dips 2 x 3 (the most I can do now)
Military Press 3 x 4-8
Lateral Raise 3 x 4-8

Thursday Deadlift 3 x 4-8
Bent Over Rows 3 x 4-8
Pull-up 3 x 4-6
Cable Row 3 x 4-8
Chin-up 3 x 4-8 (weighted if necessary)
BB Curl 3 x 4-8

Saturday Squat 3 x 10
Leg Press 3 x 4-8


My reps may be somewhat on the low side, but I'm taking advice from John Berardi and staying on the lower side, which he recommends for skinny, inexperienced lifters.

drop the push/pull/legs bullshit, and do an upper lower or total body, The mods here have said countless times that more frequent workouts are more superior, so why do a push-pull-legs, go with upper- lower- upper- lower or upper- lower- totalbody- or totalbody 3 times a week.