new routine

[Hawkin]

I got this out of some book because I'm a beginner and not sure how to make workouts yet.... any critiques appreciated:

Mon.
overhead press 1x6 (to me, that means 1 set w/ 6 reps, if i'm wrong, tell me)
upright row 1x6
side deltoid raise 1x6
lying triceps extension 1x6
barbell curl 1x6
forearm curl 1x6
rev. forearm curl 1x6

Wed.
hack squat 1x6
leg curl 1x6
leg extension 1x6
calf raise 1x6
lunges 1x10

Fri.
bench press 1x6
dumbbell fly 1x6
wide-grip row 1x6
??? this is chest ab and back day I need more I think

 

[Fashong]

Well, you should do that if your beginng because after you workout your first time your muscles would be soar. So that is what I think but the pro's might have something else in mind.

 

[Hawkin]

Well I've been doing this routine for 2 weeks and I haven't had the slightest bit of soreness yet. That's why I'm asking questions.

 

[ihateschoolmt]

I got this out of some book because I'm a beginner and not sure how to make workouts yet.... any critiques appreciated:

Mon.
overhead press 1x6 (to me, that means 1 set w/ 6 reps, if i'm wrong, tell me)
upright row 1x6
side deltoid raise 1x6
lying triceps extension 1x6
barbell curl 1x6
forearm curl 1x6
rev. forearm curl 1x6

Wed.
hack squat 1x6
leg curl 1x6
leg extension 1x6
calf raise 1x6
lunges 1x10

Fri.
bench press 1x6
dumbbell fly 1x6
wide-grip row 1x6
??? this is chest ab and back day I need more I think

One set? I believe in HIT but damn. I think that volume is to low.

 

[Hawkin]

yes, from what I've read on this site, I thought that too, but, being a beginner, I didn't want to say too much. The book actually mentions that, and says not to worry because for beginners it doesn't matter.

 

[Doublebase]

What are your goals? What is your height and weight? What does your diet look like? Remember your diet is more important. If your not sore, then you aren't pushing it hard enough. I have been lifting for awhile and I could get sore off that workout if I really tried.

 

[WATTS]

ya its too low of volume...your only training each bodypart once a week for just about one set each...you do more for shoulers than any other bodypart..i dont see the point in this.....even for a beginner you should have a little more volume, but make sure that you are training with intensity and good form...how old are you by the way? i would say that if you are not getting sore whats however add a set or two more to each bodypart...try adding a set to each bodypart next workout and see if that helps at all. for example do 2x6 for bench press and keep the 1x6 of dumbell flyes. make since?

 

[HardTrainer]

I got this out of some book because I'm a beginner and not sure how to make workouts yet.... any critiques appreciated:

Mon. delt, arms, abs
overhead press 2x6-8
side deltoid raise 2x8-10
lying triceps extension 2x6-8
barbell curl 2x6-8
forearm curl 2x10-12
Leg raise 2x fail (bodyweight)


Wed. legs
squat 2x8-10
leg extension 2x8-10
SL deadlift 2x8-10
calf raise 2x10+


Fri. chest, back, abs
bench press 2x6-8
dumbbell fly 2x8-10
wide-grip row 2x8-10
Wide grip pull dows 2x8-10
Weighted Crunches 2x10-12

do that