routine

[hello there]

Hello, yes Im new so feel free to rip on me, I can take it.

This is what Ive been doing for 2 weeks now , is it good or do I need to change somthing? Im just trying to get in better shape, and bigger wouldnt hurt either,,Thanks

Monday/thursday
preacher curl, dumbellcurl
overhead press
tricep pulldown
shrugs

tuesday/friday
bench press, flys
row
lat pulldown

wednesday
squats
calf raises

sat/sun off

 

[Scarface30]

5 days a week is too much. 3-4 days a week MAX.

too many unnecessary isolation movements and not enough lower (glute dominant in particular) movements.

take a look at the stickies, they are extremely helpful in explaining pretty much everything you need to know to set up a routine.

 

[Gazhole]

Like Scar said - too many isolation movements, not enough compounds, and not enough leg work.

Stick to a 3 days a week program. Fullbody split, Push/Pull/Legs split, or Upper/Lower split.

Focus on higher rep ranges for a while since you're just starting out to learn good form on the exercises, and get used to lifting in general. Stick to big compound movements:

Overhead Pressing, Bench Pressing
Bent Over Rows, Pullups
Squats, Lunges
Romanian Deadlifts, Good Mornings

Are basically some of the best movements you can do, because of the large amount of muscle they recruit to perform them.

Read the stickies for lots of great info on designing a program for yourself.

Welcome to IM

 

[hello there]

new routine

Thanks for all the help, I found this one in the stickies and liked it, let me know if its good,,thansk again.

monday
bench press 3x8-10
military press 3x8-10
flys 3x8-10

wednesday
squats 3x10-12
deadlifts 3x8-12
good mornings 3x12

friday
row 3x8-10
shrugs 3x8
curl 3x8-10

 

[Gazhole]

Thanks for all the help, I found this one in the stickies and liked it, let me know if its good,,thansk again.

monday
bench press 3x8-10
military press 3x8-10
flys 3x8-10

wednesday
squats 3x10-12
deadlifts 3x8-12
good mornings 3x12

friday
row 3x8-10
shrugs 3x8
curl 3x8-10

I would put Deadlifts first on Wednesday, cut the shrugs out of Friday and replace them with Pullups.

How long have you been lifting?

You might want to look into some form of at least basic periodization.

 

[hello there]

Thanks for the help, I just started lifting 2 weeks ago. I used to lift alot when I was younger. Im 38 now and from my job Im actually still pretty big. I have no idea what peridization is though, I will have to look that up,,Thanks again

 

[Gazhole]

Thanks for the help, I just started lifting 2 weeks ago. I used to lift alot when I was younger. Im 38 now and from my job Im actually still pretty big. I have no idea what peridization is though, I will have to look that up,,Thanks again

Theres a lot of info about it in the stickies, but if you're just starting out its probably best you stay with the higher rep ranges for a while anyway. Gotta learn proper motor patterns, form, and just generally condition yourself for regular lifting again.

Good luck, itll be worth the effort

 

[hello there]

Thanks for the help.