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Crash
09-14-2010, 10:35 PM
5'9'' 193-200lbs 18

I usually go in a rotation of
chest + shoulder day
Arm + back day
Leg day
and just keep rotating

Arm + Shoulder Days

regular barbell bench - 135x10 with bands 185 x 5 205 x 5 x 2 185 x max reps
dumbell incline press - 75 x 6 x 5
decline press- 135 x 5 185 x 5 x 2 135 x 10
Dips- 15 x 3
Incline dumbell flys - 37.5 x10 40 x 10 45 x 10
regular dumbell flys - 37.5 x 10 40 x 10 45 x 10
Decline Pulley flys - 20 x 15 25 x 12 x 2
Dumbell shoulder press 60 x 6 65 x 6 65 x max reps
Not sure what its called ... Front deltoid raises with dumbells? 25 x 20 30 x 18 35 x 15
Dumbell Shoulder press with side deltoid raises - ( 42.5 x 10 with 25 x 20 on side raises ) x 3
Push ups + Abs + Cardio

Arm + Back day
weight ranges
Curls
Tricep extensions
Lat pull downs
Pushups + Abs + Cardio

Leg
Squat
calf raises
hack leg press
seatd leg press
leg extension
Push ups + abs + cardio

Im trying to gain muscle mass, and increase my maxs. Idk if im doing everything completely wrong or what

Off Road
09-14-2010, 10:44 PM
You are either a very big pro bodybuilder...or you are severely over-working.
Judging by your post, I'm guessing it's over-working. Start reading all the great info on this site and you'll find much better ways to train.

Crash
09-14-2010, 11:17 PM
I was reading that in the early stages of body building sticking to the basics is important, since ive done this work out for awhile now....is that sticking to the basics pretty much down the drain?

Off Road
09-14-2010, 11:32 PM
It's never too late to build your base. Just start a proven routine and work on building strength in the major compound movements. Good luck.

thecityalive
09-15-2010, 07:21 AM
Read Starting Strength or perhaps dabble in HCT-10

mchicia1
09-15-2010, 09:28 AM
5'9'' 193-200lbs 18

I usually go in a rotation of
chest + shoulder day
Arm + back day
Leg day
and just keep rotating

Arm + Shoulder Days

regular barbell bench - 135x10 with bands 185 x 5 205 x 5 x 2 185 x max reps
dumbell incline press - 75 x 6 x 5
decline press- 135 x 5 185 x 5 x 2 135 x 10
Dips- 15 x 3
Incline dumbell flys - 37.5 x10 40 x 10 45 x 10
regular dumbell flys - 37.5 x 10 40 x 10 45 x 10
Decline Pulley flys - 20 x 15 25 x 12 x 2
Dumbell shoulder press 60 x 6 65 x 6 65 x max reps
Not sure what its called ... Front deltoid raises with dumbells? 25 x 20 30 x 18 35 x 15
Dumbell Shoulder press with side deltoid raises - ( 42.5 x 10 with 25 x 20 on side raises ) x 3
Push ups + Abs + Cardio

Arm + Back day
weight ranges
Curls
Tricep extensions
Lat pull downs
Pushups + Abs + Cardio

Leg
Squat
calf raises
hack leg press
seatd leg press
leg extension
Push ups + abs + cardio

Im trying to gain muscle mass, and increase my maxs. Idk if im doing everything completely wrong or what

Ive seen just about every guy in my gym do a routine almost identical to this. Where are they finding stuff like this? There is so much good information out there now....

Crash
09-15-2010, 07:50 PM
To be honest, this is my first time really looking up tips with lifing, I just kinda put that togather on my own. Kinda trying to work out each part of each muscle.

JasonLift
09-15-2010, 08:34 PM
One thing that stands out is only one back exercise (lat pulldowns) compared to 8 chest exercises.

SEOINAGE
09-15-2010, 09:44 PM
One thing that stands out is only one back exercise (lat pulldowns) compared to 8 chest exercises.

That is what i noticed as well, or the fact that the one day was considered a arm/back day and only had lat pull downs in it.

Like others said, need to get a routine overhaul. Most people I see need to get back to the basics.