I'm new in the forums. this is my new routine tell me what you guys think of it

[dms2425]

Ok please let me know what you guys think of this routine, I have been working out for about a year now I???m 18 , 5???7 and I weight 171 pounds, this is a brand new routine just started it today , I am going to take glutamine before and after workout and a protein shake with dinner .Please let me know what you think of this routine.



Day 1 Back , Biceps and Forearms

Back:

Seated Wide grip row. 3x8-12

Chin up.4x12

Rear pulldown.3x8-12

Bent Over row.3x8-12



Biceps :

Dumbbell curl.3x8-12

Concentration Curl.3x8-12

Preacher Curl.3x8-12



Forearms:

Wrist curl.3x8-12

Reverse wrist curl.3x8-12



Day 2. Legs, Abs and cardio



Legs

Incline leg press.3x8-12

Leg Extensions.3x8-12

Standing leg curl.3x8-12

Standing leg calf raise.3x8-12

Seated calf press.3x8-12



For cardio I???ll do about 20 mins in a stationary bicycle after workout or 30 mins in the boxing bag.



Day 3: Rest



Day 4: Shoulders, Traps and cardio.



Shoulders

Shoulder press.3x8-12

Dumbbells front raise.3x8-12

Upright row.3x8-12

Rear lateral raise.3x8-12

Dumbbell lateral raise.3x8-12



Traps

Dumbbell shrug.3x8-12

Reverse barbell shrug.3x8-12



Day 5: Chest and triceps



Chest

Chest dip.4x-25

Push ups.3x25

Barbell bench press.3x8-12

Dumbbell incline bench press.3x8-12

Fly.3x8-12



Tricpes



Bent-over triceps extensions.3x8-12

One arm triceps extension.3x8-12

Bench Dip.3x8-12

 

[reimon]

id take the shake before work out too but thats u r choice

 

[Duncans Donuts]

You listed 5 days including a day off. Does that mean you will have a 4-1 ratio to all of your workouts? That's not even 2 days of rest in a week. Also, you have neglected deadlifts from your back routine and squats / leg presses from your workout. This is a bad idea in my opinion. You're also doing a really high number of sets (28 for your first workout); this may not be a great idea, paticularly considering how often you are working out. Good luck.

 

[dms2425]

oh yeah its Day 1 and 2 workout then rest, then day 3 and 4 then Rest. 2 days I workout and 1 I rest. 2-1 ratio

 

[dms2425]

oh and I'm going to do only 6 sets for biceps instead of 9

 

[Duncans Donuts]

I'd recommend doing squats and deadlifts as the primary backbone of your routine. Go easy on the sets, and as you progress, maybe cut out an exercise here and there to avoid overtraining. At the beginning you can get away with a lot of volume, but as you progress, you'd be well advised to taper it down,

 

[dms2425]

ok thx for the help, anything else anyone?

 

[soxmuscle]

I don't understand why you can't just do a 5-6 day split in which you hit each muscle group each day.

I don't buy into that back, biceps, chest crap unless your a beginner. Thats what I used to do and although it was a good beginning workout for the first few months of my intense lifting days, I highly recommend a split that accomodates one muscle group each day.

 

[dms2425]

ok lets say I do each day for a muscle, If I only workout biceps in 1 day, how many sets would you say I should do for a small muscle like that one?