Workout Routine Help

[Joshua7]

Hey everybody. I'll start out with a brief introduction. I started my first year in college a month ago and I began to hit the gym three weeks ago. This is my first time ever going to the gym but I've worked out at home for at least two years. Anyways, what I would like to know is if my workout routine or order is good. I'm not sure what I'm doing will help me progress and please give me advice, suggestions, and comments. Oh and my goal is to gain muscle while retaining a low amount of body fat. I know people recommend bulking then cutting, but I just hate constantly eating since I'm at a budget and I'm busy in college.

Chest
1. Dumbbell press 4x8
2. Incline Dumbbell press 4x8
3. Flat Bench Dumbbell Chest Flies 3x8
4. Incline Dumbbell Chest Flies 3x8
5. Dips 3x6-8 (At this point, my tri's and chest are extremely exhausted so sometimes I can't even bust out 6)
*If I feel like I haven't worked my chest enough, I may do some of the chest press machine. I don't really know the name of the machine but it works the shoulders also.

Triceps (same day as Chest, right after Chest)
6. Skullcrushers 3x8
7. Tricep pull downs (ropes) 3x8
8. Opposite grip straight bar pull downs 3x8
9. Single Dumbbell Overhead Extensions 3x8

Back (seems lacking, is there anything that I can try? I dont know about barbell bent over row because in school, everyone hogs the barbells)
1. Lat Pull downs 3x6-8
2. Seated Row 4x8
3. Dumbbell Bent Over Row 3x8
4. Weighted Hyperextensions 3x8

Biceps (same day as back)
5. Ez-Curl bar Curl 3x8
6. Ez-curl bar preacher curls 3x8
7. Alternating Dumbbell Curls 3x8
8. Hammer Curls 3x8
9. I dont know the name of this exercise but with a hammer curl grip i bring it to my stomach and i raise it to just about where my chest is. I alternate both arms.

Shoulders
1. Dumbbell Military Press 4x8
2. Side Raises 3x8
3. Front Raises 3x8
4. Arnold Press 3x8
5. Shoulder press machine 3x8

For abs, i do the p90x ab ripper x.
I haven't really started a workout for legs yet but I will soon.
I'm sorry if some parts don't make sense, I tried writing this as fast as possible.

 

[bjg]

that s good but my suggestions are:
you can vary your work out each time for example you can replace dumbell presses with bench presses etc...
too many sets on most body parts i would not do so many sets on triceps right after chest and on biceps right after back. i would reduce the number of sets and increase my reps for each set to 12 instead of 8.
if you don't want to eliminate exercises to reduce sets you can do some exercises for 2 sets
Too many sets on shoulders (too many presses) and no rear deltoid.
day 1: chest:12 -13sets max( 4 exercises 3 sets each or some 4 sets on the heavy ones and some 2 sets ,12 reps)
triceps: 9-10 sets max( 4 exercices 3 sets or 2 sets each 10reps or 3 exercices 4or 3 sets each))
day 2: rest
day 3: back: same as chest
biceps same as triceps
day4: shoulders 12 sets max(4-5 exercices: military press, sides raises, front raises, rear deltoid, shrugs 3 or 2 sets each 12 reps) you can do rear deltoids with back
then rest for 2 days if you are not doing legs , if you are... do legs alone
so the point is : you are doing too many sets not enough reps and you must vary not the same exercises every time.
+ lift fast on positive movement and go down slowly on negatives.
have fun

 

[pieguy]

Hey everybody. I'll start out with a brief introduction. I started my first year in college a month ago and I began to hit the gym three weeks ago. This is my first time ever going to the gym but I've worked out at home for at least two years. Anyways, what I would like to know is if my workout routine or order is good. I'm not sure what I'm doing will help me progress and please give me advice, suggestions, and comments. Oh and my goal is to gain muscle while retaining a low amount of body fat. I know people recommend bulking then cutting, but I just hate constantly eating since I'm at a budget and I'm busy in college.

Chest
1. Dumbbell press 4x8
2. Incline Dumbbell press 4x8
3. Flat Bench Dumbbell Chest Flies 3x8
4. Incline Dumbbell Chest Flies 3x8
5. Dips 3x6-8 (At this point, my tri's and chest are extremely exhausted so sometimes I can't even bust out 6)
*If I feel like I haven't worked my chest enough, I may do some of the chest press machine. I don't really know the name of the machine but it works the shoulders also.

Triceps (same day as Chest, right after Chest)
6. Skullcrushers 3x8
7. Tricep pull downs (ropes) 3x8
8. Opposite grip straight bar pull downs 3x8
9. Single Dumbbell Overhead Extensions 3x8

Back (seems lacking, is there anything that I can try? I dont know about barbell bent over row because in school, everyone hogs the barbells)
1. Lat Pull downs 3x6-8
2. Seated Row 4x8
3. Dumbbell Bent Over Row 3x8
4. Weighted Hyperextensions 3x8

Biceps (same day as back)
5. Ez-Curl bar Curl 3x8
6. Ez-curl bar preacher curls 3x8
7. Alternating Dumbbell Curls 3x8
8. Hammer Curls 3x8
9. I dont know the name of this exercise but with a hammer curl grip i bring it to my stomach and i raise it to just about where my chest is. I alternate both arms.

Shoulders
1. Dumbbell Military Press 4x8
2. Side Raises 3x8
3. Front Raises 3x8
4. Arnold Press 3x8
5. Shoulder press machine 3x8

For abs, i do the p90x ab ripper x.
I haven't really started a workout for legs yet but I will soon.
I'm sorry if some parts don't make sense, I tried writing this as fast as possible.

Your routine is pretty awful. Even some dudes on a boatload of AAS (steroids) would have difficulty completing that routine with moderate intensity with the amount of experience you have.

It seems like essentially, you have a push/pull/legs in there but pulled out shoulders.

Chest
1. Dumbbell press 4x8
2. Incline Dumbbell press 4x8
3. Dips 3x6-8
4. Flat Bench Dumbbell Chest Flies 3x8 (very light)
5. Skullcrushers 3x8

dips are a tricep exercise just as much as a chest exercise

Back
1. deadlift 3x5 (warm up well)
2. moderately wide grip pull-ups 3x10
3. Kroc Row 2 warm-up, 1 set until exhaustion
4. Weighted Hyperextensions 3x8
5. Ez-Curl bar Curl 3x8
6. Ez-curl bar preacher curls 3x8
You have way too many bicep exercises, a common mistake of beginners. Biceps are a small muscle and it's all about the quality of the rep, over the quantity of sets. Focus on squeezing and contracting the bicep during reps.

Shoulders
1. Dumbbell Press 4x8
2. Side Lateral Raises 3x8
3. Seated Reverse Fly 3x8
4. Shoulder press machine 3x8 (light, focus on a good pump)
I honestly don't see a huge point of a separate shoulder day for beginners, especially since chest days hammer your front delts, but to each his own.

Legs
1. Squat 4x5
2. Glute-Ham Raise/Lying Leg Curls/Pull-throughs
3. Leg Press 3x15-20
4. Calf Raise 3x15-20
Don't overcomplicate legs, especially as a beginner. Keep it pretty simple. You have your basic compound, the squat, followed by some assistance work for your quads, hams/glutes, and calves.

 

[Joshua7]

Your routine is pretty awful. Even some dudes on a boatload of AAS (steroids) would have difficulty completing that routine with moderate intensity with the amount of experience you have.

It seems like essentially, you have a push/pull/legs in there but pulled out shoulders.

Chest
1. Dumbbell press 4x8
2. Incline Dumbbell press 4x8
3. Dips 3x6-8
4. Flat Bench Dumbbell Chest Flies 3x8 (very light)
5. Skullcrushers 3x8

dips are a tricep exercise just as much as a chest exercise

Back
1. deadlift 3x5 (warm up well)
2. moderately wide grip pull-ups 3x10
3. Kroc Row 2 warm-up, 1 set until exhaustion
4. Weighted Hyperextensions 3x8
5. Ez-Curl bar Curl 3x8
6. Ez-curl bar preacher curls 3x8
You have way too many bicep exercises, a common mistake of beginners. Biceps are a small muscle and it's all about the quality of the rep, over the quantity of sets. Focus on squeezing and contracting the bicep during reps.

Shoulders
1. Dumbbell Press 4x8
2. Side Lateral Raises 3x8
3. Seated Reverse Fly 3x8
4. Shoulder press machine 3x8 (light, focus on a good pump)
I honestly don't see a huge point of a separate shoulder day for beginners, especially since chest days hammer your front delts, but to each his own.

Legs
1. Squat 4x5
2. Glute-Ham Raise/Lying Leg Curls/Pull-throughs
3. Leg Press 3x15-20
4. Calf Raise 3x15-20
Don't overcomplicate legs, especially as a beginner. Keep it pretty simple. You have your basic compound, the squat, followed by some assistance work for your quads, hams/glutes, and calves.

Hey, thanks for the advices that you posted on my thread. I have some questions though. It seems like the only tricep workouts that you listed were dips and skullcrushers. I know that chest workouts workout your triceps as well but two seems a bit too little. Also I wouldn't really call myself a beginner. I'm new to the gym but I have been working out with equipments at my house. I am aware of proper technique and form. Also for biceps, don't I have to workout different parts of the bicep? like outer, etc. Sorry for asking so many questions but I greatly appreciate your time and help.

 

[CowPimp]

I refer you to the stickies sir. You need to do some basic reading on balancing your program. You spend an inordinant amount of time doing arm work, your upper body program is anterior dominant, and you haven't laid out a lower body program yet.

 

[bjg]

hey joshua your workout routine is not impossible to do i used to do more than that (was not smart to do i was young and over motivated) with no supplements at all ..some people can do much more but is it gonna give you better results? some people can tolerate such a hard workout but in general it won't do you any good. what is best is to reduce the number of sets like i said but increase reps or at least increase the quality you perform each set. this way:
you will get better result
you will spend less time in the gym
you will reduce the chances of overtraining
and if you like to perform many types of exercises i say 4 for example for triceps , then you don't have to do each exercise 4 sets or 3 sets you can do them 2 sets no problem
triceps for example: pull down 3 sets, skull crusher 2 sets, reverse grip pulls 2 sets, dumbell overhead 2 sets.

 

[stfuandliftbtch]

Hey everybody. I'll start out with a brief introduction. I started my first year in college a month ago and I began to hit the gym three weeks ago. This is my first time ever going to the gym but I've worked out at home for at least two years. Anyways, what I would like to know is if my workout routine or order is good. I'm not sure what I'm doing will help me progress and please give me advice, suggestions, and comments. Oh and my goal is to gain muscle while retaining a low amount of body fat. I know people recommend bulking then cutting, but I just hate constantly eating since I'm at a budget and I'm busy in college.

Chest
1. Dumbbell press 4x8
2. Incline Dumbbell press 4x8
3. Flat Bench Dumbbell Chest Flies 3x8
4. Incline Dumbbell Chest Flies 3x8
5. Dips 3x6-8 (At this point, my tri's and chest are extremely exhausted so sometimes I can't even bust out 6)
*If I feel like I haven't worked my chest enough, I may do some of the chest press machine. I don't really know the name of the machine but it works the shoulders also.

Triceps (same day as Chest, right after Chest)
6. Skullcrushers 3x8
7. Tricep pull downs (ropes) 3x8
8. Opposite grip straight bar pull downs 3x8
9. Single Dumbbell Overhead Extensions 3x8

Back (seems lacking, is there anything that I can try? I dont know about barbell bent over row because in school, everyone hogs the barbells)
1. Lat Pull downs 3x6-8
2. Seated Row 4x8
3. Dumbbell Bent Over Row 3x8
4. Weighted Hyperextensions 3x8

Biceps (same day as back)
5. Ez-Curl bar Curl 3x8
6. Ez-curl bar preacher curls 3x8
7. Alternating Dumbbell Curls 3x8
8. Hammer Curls 3x8
9. I dont know the name of this exercise but with a hammer curl grip i bring it to my stomach and i raise it to just about where my chest is. I alternate both arms.

Shoulders
1. Dumbbell Military Press 4x8
2. Side Raises 3x8
3. Front Raises 3x8
4. Arnold Press 3x8
5. Shoulder press machine 3x8

For abs, i do the p90x ab ripper x.
I haven't really started a workout for legs yet but I will soon.
I'm sorry if some parts don't make sense, I tried writing this as fast as possible.

thats ridiculous. you do more sets for chest than back? You do realize your chest has only 2 muscles while you back has about 3 times that right?

every this is 8 reps? switch it up a bit, stop counting start lifting. wayyy to much volume/sets for a beginner.

 

[Gazhole]

Gazhole's Guide to a Program that WORKS

1. Squats. Put them on Monday so you'll do them. Do at least 5 sets of however many reps you like. Next time you do them add some weight (and keep the reps the same) or some reps (keep the weight the same) or do an extra set (keep reps and weight the same). Or all three. Spend as much time resting between sets as it takes to achieve these increases. If you don't increase any of those things with GOOD FORM you're not allowed to train chest that week. Boo fucking hoo. Follow your squats up with some posterior chain (i recommend RDLs, Good Mornings, Standing Calve Raises, or Hyperextensions/reverse hypers. Pick 2). As many sets for each as you did for squats. Take your time on the accessory and get it right. 10 reps a set at the same weight until you don't break a sweat doing it.

2. Bench is Wednesday. So long as you increased your squats in point one you're allowed to train Bench. If you didn't increase your squats...well. You need to be punished with some GPP work - 100 burpees or 20 hill sprints. Your choice. If you earned your bench workout then good on you. You'll train Bench press with 5x5, start **light** and increase the weight each set. On your final heaviest set try to get 10 reps. If you don't get ten keep all your weights the same each bench session untill you do. When you get there, increase the weight of all your sets so you end up on a heavier weight for your set of 5-10. Repeat. Finish up with Dips and Overhead Press. 3-4 sets of 8-12 but no more than 7 sets total between them. 45-60 seconds rest between these sets, its pretty low so adjust your weights accordingly at the start, but push them up every week without going outside the rep range. If you want to add more weight to the bar you'll have to increase your reps at that weight first. If you ever go outside this rep range stop your workout and go home.

3. Back Day is on Friday and that means it's time to Deadlift. Start off light and work up to a heavy set of 5 in as many light sets as it takes to get warmed up so the bar moves nice and fast and smooth but without fatiguing you. Start with the bar if you have to. The final set should be pretty damned tough and even though you're doing low reps should leave you out of breath. Next session try and get ONE extra rep on that heavy set. When you get ten, increase the weight a little on the final set and start back at five reps. Unlike bench where you were going for as many as possible, increase the deadlift by one rep only. Finish the session with some type of row and some type of chin or pulldown, your choice but keep them the same for 3 weeks before changing them. Do 4 sets of each. 10-15 reps. Again, 45-60 seconds rest and push your weights up while staying in that rep range or go home.

4. Go back and read it properly, because you probably skipped through looking for arm day. There isn't one. Do this for 6 months then we'll talk about your arms. Which will be massive by then. Good luck!

 

[ldyzluvdis06]

Gazhole's Guide to a Program that WORKS

1. Squats. Put them on Monday so you'll do them. Do at least 5 sets of however many reps you like. Next time you do them add some weight (and keep the reps the same) or some reps (keep the weight the same) or do an extra set (keep reps and weight the same). Or all three. Spend as much time resting between sets as it takes to achieve these increases. If you don't increase any of those things with GOOD FORM you're not allowed to train chest that week. Boo fucking hoo. Follow your squats up with some posterior chain (i recommend RDLs, Good Mornings, Standing Calve Raises, or Hyperextensions/reverse hypers. Pick 2). As many sets for each as you did for squats. Take your time on the accessory and get it right. 10 reps a set at the same weight until you don't break a sweat doing it.

2. Bench is Wednesday. So long as you increased your squats in point one you're allowed to train Bench. If you didn't increase your squats...well. You need to be punished with some GPP work - 100 burpees or 20 hill sprints. Your choice. If you earned your bench workout then good on you. You'll train Bench press with 5x5, start **light** and increase the weight each set. On your final heaviest set try to get 10 reps. If you don't get ten keep all your weights the same each bench session untill you do. When you get there, increase the weight of all your sets so you end up on a heavier weight for your set of 5-10. Repeat. Finish up with Dips and Overhead Press. 3-4 sets of 8-12 but no more than 7 sets total between them. 45-60 seconds rest between these sets, its pretty low so adjust your weights accordingly at the start, but push them up every week without going outside the rep range. If you want to add more weight to the bar you'll have to increase your reps at that weight first. If you ever go outside this rep range stop your workout and go home.

3. Back Day is on Friday and that means it's time to Deadlift. Start off light and work up to a heavy set of 5 in as many light sets as it takes to get warmed up so the bar moves nice and fast and smooth but without fatiguing you. Start with the bar if you have to. The final set should be pretty damned tough and even though you're doing low reps should leave you out of breath. Next session try and get ONE extra rep on that heavy set. When you get ten, increase the weight a little on the final set and start back at five reps. Unlike bench where you were going for as many as possible, increase the deadlift by one rep only. Finish the session with some type of row and some type of chin or pulldown, your choice but keep them the same for 3 weeks before changing them. Do 4 sets of each. 10-15 reps. Again, 45-60 seconds rest and push your weights up while staying in that rep range or go home.

4. Go back and read it properly, because you probably skipped through looking for arm day. There isn't one. Do this for 6 months then we'll talk about your arms. Which will be massive by then. Good luck!

sounds like awesome advice, it had me

 

[vancouver]

5X5, 5 exercises and that's it.

Mon. Squat & overhead press.
Wed. Bench, deads, BB or cable row.
Friday. Repeat Monday

Continue to alternate. You will not have to do a bicep curl or a tricep puch down for years, so long as you add weight every week. Throw in some ab work if you want.

Your workout looks like an overuse injury waiting to happen...