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Thread: comment on my program please,anyone

  1. #1
    Senior Member
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    comment on my program please,anyone

    I'm18, 6'2", 191pounds. I've been lifting for 3 months,my goal is to get bigger.
    Day-1 chest/back
    Day-2 rest
    Day-3 shoulders/triceps
    Day-4 rest
    Day-5 legs/biceps
    Day-6 rest
    so on......

    chest
    flat bench press 3x6-8
    incline bench press 3x6-8
    flat DB flys 3x6-8

    back
    deadlift 3x6-8
    V-bar pulldown 3x10
    DB bent over row 3x8

    shoulders
    military press 3x6-8
    seated DB press 3x6-8
    lateral raise 3x8

    triceps
    close grip bench press 3x6-8
    french press 3x6-8
    kick back 3x6-8

    legs
    squat 3x6-8
    step-up 3x6-8
    calf raise 3x20

    biceps
    barbell curl 3x6-8
    hammer curl 3x6-8

    I am a noobie and need a lot of help

    please. if you think something can be better. any suggestion is welcome.

  2. #2
    Senior Member MonStar1023's Avatar
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    rookies-
    Day-1 chest/back
    Day-2 rest
    Day-3 shoulders/triceps
    Day-4 rest
    Day-5 legs/biceps
    Day-6 rest


    ... Okay bro with your split I would switch days 5 & 3 and then switch 5 and 4. So your split looks like this..

    1 chest/back
    2 rest
    3 legs/biceps
    4 delts/triceps
    5 rest
    6 rest

    ... This was youre spacing out your chest and delt/tri workouts. This way your delts and tris will have more time to recover from your training sessions.

    chest
    flat bench press 3x6-8
    incline bench press 3x6-8
    flat DB flys 3x6-8


    ... I would drop the incline press. Inclines are too much of your front delts and not enough of your pecs. I used to swear by them but finally I learned that there are better choices, like dips. I would go with flat BB or flat DB first, 2-3 intense sets, weighted dips (be sure to lean forward and flare your elbows out to the sides), 2-3 intense sets, and finish with a few sets of heavy flat DB flyes.

    back
    deadlift 3x6-8
    V-bar pulldown 3x10
    DB bent over row 3x8


    ... This looks good to me. Maybe try some pull-ups though rather than pulldowns but if your a rookie chances are youre going to struggle with regular chins.

    shoulders
    military press 3x6-8
    seated DB press 3x6-8
    lateral raise 3x8


    ... I would drop one of the overhead presses. Thats starting to get redundant. Only one press is necessary. Maybe alternate with a BB and DB every other week. Around 6 total sets for delts.

    triceps
    close grip bench press 3x6-8
    french press 3x6-8
    kick back 3x6-8


    ... Too much volume here bro. Drop one of the exercises. I would drop the CG bench. Stick with french presses and kickbacks. 2 sets each. Coming out to 4 intense sets for triceps.

    legs
    squat 3x6-8
    step-up 3x6-8
    calf raise 3x20


    ... Drop the step ups and include some kind of hamstring work. Like stiff legged deads or leg curls. Everything else looks good.

    biceps
    barbell curl 3x6-8
    hammer curl 3x6-8


    ... Looks good. I would do 2 sets each but oh well.


  3. #3
    Senior Member
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    big thanks monstar
    Currently cutting

  4. #4
    Senior Member
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    Jun 2001
    Location
    Kalamazoo,MI
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    I don't think you need much help at all.You're following a training day with a rest day which is a perfect format for a beginner, especially if your main concern is weight gain.The only real problem I see is no direct hamstring work.You might want to try to add in some romanian or stiff-legged deads, good mornings or hamstring curls.Any of those will hit the hams.Other than that, your program looks solid.
    "I figure, f*ck it.While I'm at it, why not just shoot my buddy.Take his job.Give it to his sworn enemy.Hike up gas prices.Bomb a village.Club a baby seal.Hit the hash pipe and join the national guard.I could be elected president."

  5. #5
    Gettin Lean Goin_Big's Avatar
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    Monstar said pretty much everything you needed to hear. The only difference for me is that I would recommend pushdowns over kickbacks, but it's a personal thing.
    Pushdowns work great for me, but I don't know how they work for you.

    Good Luck

    Oh ya, nice advice monstar
    Beachbody coaching lets you turn your hobby into a career - Beachbody

  6. #6
    Senior Member MonStar1023's Avatar
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    Goin_Big-
    Thanks man. I appreciate it. Yeah I like pressdowns over kickbacks too. But I think its more of a personal thing.


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