I've been lifting for about 6 weeks, and I'm noticing some changes. I was wondering if I could get a few of you to take a look at my routine and give me some pointers on what I'm doing wrong/right.
Below is an example of my weekly workouts. Please feel free to cut them up as needed.
DB Press 50X10, 60X10, 65X10
Incline DB Press 40X10, 45X10, 50X10
DB Flyes 30X12, 35X12, 40X12
Cable Crossovers 40X12, 50X12
T-Bar Rows 45X12, 55X12, 60X12
Cross Bench DB Pullovers 30X12, 35X12
Machine Pullovers 90X12, 100X12
Cardio will consist of 30 mins to an hour of any kind of cardio.
Hanging Leg Lift: 10
Hanging Knee Tucks: 20
Flutter Kicks: 20
Incline Sit-Ups: 20
Bicycle Crunches: 20X2
Weighted Side Crunches: 25X25X2
Seated DB Press 45X12X2
Front DB Raises 25X12X2
Lateral DB Raises 25X12X2
DB Upright Rows 35X12X2
BB Shrugs 140X12, 160X12
Skull Crushers 60X12X2
Machine Tricep Extensions 90X12X2
Weighted Dips 25X12X2
Squats 195X12X2 (New Exercise)
Leg Curls 70X12X2
Leg Extensions 90X12X2
Calf Raises 245X12X2
21 Curls 60X21X2
Preacher Curls 55X12X2
Reverse Forearm Curls 95X12X2
Cardio will consist of 30-60 minutes of any cardio exercise.
keep reps below 10. If you can do 10 with 65 on benching for instance, after doing 2 other sets, start out with 65 for the first set. Read my article on the front page of wannabebig......I think that'll help. Keep ab sets down, they're just like every other muscle. keep it to a few sets, low reps, heavy.
Okay, so drop my reps to 10 or below, what about the number of sets? Too many, too few?
Volume looks high to me, but if you are just starting out it's probably not too much of an issue. If you stop making progress each week or feel fatigued, I would lower the volume.
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I agree with Accipiter. Put your heaviest set first. You don't always have to do 3 sets, for some exercises you could just do well with 2, specifically the isolation exercises.