Newbie Training Plan - Is it OK?

[pjgood]

Hi Guys,

Newbie here. I was very pleased when I found this forum. I have started lifting weights again (past 3 weeks) after not seeing the inside of a gym for about 8 years.

I have to do this at home as I have a strange schedule and can never get to the gym. Would someone in the know have a look at the program I have put together, because I???m sure it???s wrong?

I???m getting uneven muscle growth on my arms and shoulders. Not much after 3 weeks but I can see a difference.

I know my legs are neglected but I???m awaiting an operation on my knee so I can???t do much.

My goal is to have bigger arms, broader shoulders and slighly larger chest and obviously strength. Currently I have 46' chest, 13' arms, 6'1 and 220 lbs. My legs are already largish, I have a problem finding trousers to fit as it is, English high street stores think everyones got matchstick legs!! This said they could do with toning.

I would be very geatful for any advice.

The uneven nature of the workouts is due to time restraints.

Equipment I have:

bench
BB
BD

I do 3 X 8 for each of the following. a second entry for an excercise means I'm doing another 3X8


Sun

Bar Curls
Wrist Curls
Bar Curls
Bar Upright Row
Bar Curls
Bar Shoulder Raise
Hammer Curls
Dumbbell Kick-Backs
Bar Shoulder Raise
Flat Press
Lateral Lifts
Back Push-Ups

Mon

Dumbbell Rows
Dumbbell Pull Overs
Incline Press
Sit-Ups

Tues

Bar Curls
Bar Shoulder Raise
Flat Press
Hammer Curl
Bar Curls
Shoulder Bar Raise
Bar Upright Row

Sit-Ups

Wed

Wrist Curls
Dumbbell Kick-Backs
Dumbbell pull overs
Sit-Ups

Thurs
Day Off


Frid

Bar curls
Back ??? Dumbbell Rows
Shoulder Bar Raise
Incline Press
Short Curls
Shoulder Bar Raise
Hammer Curls

Sat

Lateral Lifts
Dumbbell shrug
Squats

Oh! I am on a moderate carb and high protien diet.

Many Thanks

 

[pjgood]

Sorry. I've just thought when I was describing myself I put 13' arms. I don't know if that's correct. That was measured at the arms thinest point when extended. I don't know if this makes any difference.

 

[NateH]

Well first of all. You have barbell curls 3x on sunday. I am guessing this is a mistake. If what you are trying to say is that you do one set staggered throught the day. I would do all 3 sets in one go! And next. You are overtraining! You are training your biceps every other day. This is extremely detrimental to your workout. You should only be training them once a week. Everything is being trained to much!
Why don't you try using a basic split like this

Mon: Chest, Shoulders, Triceps
Tue: Off
Wed: Back, Biceps, Forearms
Thur: Off
Fri: Legs
Sat + Sun: Off

Or

Mon: Chest, Back
Tues: Off
Wed: Legs
Thur: Off
Fri: Shoulders, Triceps, Biceps, Forearms

But overall. You dont have much organization. You are training your muscles to often which is a common mistake with someone who just started lifting. And since you say you want bigger arms. You wont get them by training them 4-5x a week. Remember less is more. I dont mean as in less training. Keep the intensity up. But your muscles need time to recover. Muscles built in the kitchen, they are torn in the gym. You are doing the opposite of what you want to accomplish. If you want a whole routine just PM me.

 

[Arnold]

Honestly that routine is pretty crappy, especially for a beginnner. A beginner should focus on a few compound movements, and keep the number of exercises to a minimum.

 

[Scotty the Body]

I agree with prince, take a look through the diary section for some good routines as well as the main IM page.

 

[pjgood]

Thanks Guys. NateH has roughed out a starter program for me. I knew I was doing wrong, just didn't realise how wrong. Thanks NateH!!