Hi all, I'm new here and have some questions about my exercise regime.
I started working out about 3 weeks ago and although I have seen some improvements, they are not drastic. I have recently learned that nutrition intake is important and will be increasing my calorie intake.
I am 5' 9" and weigh 126lb. I have two routines that I alternate Sunday to Friday and then have a 5k run on Saturday. The routines are as follows:
1: Arms, Chest and Abs.
- Biceps - Alternate Dumbell Curls (15lb each) - 10 reps each arm.
- Chest - Wide Grip Bench Press (35lb barbell) - 15 reps.
- Triceps - Seated Tricep Extension (10lb dumbell) - 12 reps each arm.
- Abs - Sit-ups - 2 sets of 20 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.
- Chest - Flat Dumbell Fly's (15lb dumbells) - 15 reps.
- Triceps - Short Grip Bench Press (35lb barbell) - 15 reps.
- Abs - Leg extensions - 20 reps.
2: Shoulders, Back and Legs.
- Shoulders - Alternate Front Arm Raise (10lb dumbell) - 15 reps each arm.
- Back - Bent Over Rear Arm Raise (10lb dumbell) - 15 reps.
- Legs - Lunges (35lb barbell) - 20 reps.
- Abs - Sit-ups - 2 sets of 20 reps.
- Shoulders - Shoulder Press (35lb barbell) - 15 reps.
- Back - Upright Rows (35lb barbell) - 12 reps.
- Legs - Squats (35lb barbell) - 10 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.
I do each routine twice through and they take about half an hour each in total (16 exercises a day). One of the main questions I wanted to ask was is it better to repeat sets as I am or straight after each other (ie. do each exercise twice and only go through the list once)?
Please could someone have a look at the workout and point out any mistakes or improvements to be made for maximum muscle growth.
Cheers, Dave.
I started working out about 3 weeks ago and although I have seen some improvements, they are not drastic. I have recently learned that nutrition intake is important and will be increasing my calorie intake.
I am 5' 9" and weigh 126lb. I have two routines that I alternate Sunday to Friday and then have a 5k run on Saturday. The routines are as follows:
1: Arms, Chest and Abs.
- Biceps - Alternate Dumbell Curls (15lb each) - 10 reps each arm.
- Chest - Wide Grip Bench Press (35lb barbell) - 15 reps.
- Triceps - Seated Tricep Extension (10lb dumbell) - 12 reps each arm.
- Abs - Sit-ups - 2 sets of 20 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.
- Chest - Flat Dumbell Fly's (15lb dumbells) - 15 reps.
- Triceps - Short Grip Bench Press (35lb barbell) - 15 reps.
- Abs - Leg extensions - 20 reps.
2: Shoulders, Back and Legs.
- Shoulders - Alternate Front Arm Raise (10lb dumbell) - 15 reps each arm.
- Back - Bent Over Rear Arm Raise (10lb dumbell) - 15 reps.
- Legs - Lunges (35lb barbell) - 20 reps.
- Abs - Sit-ups - 2 sets of 20 reps.
- Shoulders - Shoulder Press (35lb barbell) - 15 reps.
- Back - Upright Rows (35lb barbell) - 12 reps.
- Legs - Squats (35lb barbell) - 10 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.
I do each routine twice through and they take about half an hour each in total (16 exercises a day). One of the main questions I wanted to ask was is it better to repeat sets as I am or straight after each other (ie. do each exercise twice and only go through the list once)?
Please could someone have a look at the workout and point out any mistakes or improvements to be made for maximum muscle growth.
Cheers, Dave.
