this is my first serious attempt at lifting weights. im 19, ~ 200 lbs, 5'1" and 21 % body fat. this is the routine ive been following for 11 days with decent results. i was wondering if i should add more excercises per day, more/less reps, etc. thanks for the input.
monday - biceps:
Dumbbell Curls: 20 lb x 10, 20 lb x 10, 22.5 lb x 10
Straight Bar Curls: 30 lb x 10 x 3, 40 lb x 10 x 3, 50 lb x 10 x 2
Hammer Curls: 20 lb x 10 x 3
Reverse Curls: 30 lb x 10 x 3, 40 lb x 10 x 3
tuesday - legs
Leg Press (legs low and close together): 45 lb x 12, 80 lb x 12, 90 lb x 12
Leg Press (legs mid distance): 80 lb x 12, 80 lb x 12, 80 lb x 12
Leg Press (legs high and wide): 80 lb x 12, 80 lb x 12, 80 lb x 12
Quadricep Extension: 7 plates x 10, 8 plates x 10, 9 plates x 10
Prone Leg Curl: 70 lb x 10, 90 lb x 10, 110 lb x 10
Reverse Lunge: 35 lb x 10, 45 lb x 10, 50 lb x 10
Calf Raise: 8 plates x 12, 9 plates x 12, 10 plates x 12
wednesday - chest
flat Press: 30 lb x 10, 35 lb x 10, 45 lb x 10, 45 lb x 10
Dec Press: 30 lb x 10, 35 lb x 10, 35 lb x 10, 40 lb x 10
Inc Press: 30 lb x 10, 35 lb x 10 , 35 lb x 10
these machines are the ones where you load plates on either side
i forget the exact name of them:
Isolated Chest Machine: 70 lb x 10, 70 lb x 10, 70 lb x 10
High Isolated Chest Machine: 45 lb x 10, 45 lb x 8 , 45 lb x 8
2 different kinds of machine flys. one is sort of fixed, the other has free moving bars.
Machine Fly: 5 plates x 10, 5 plates x 10, 5 plates x 10
Machine Fly: 75 lb x 10, 90 lb x 10, 90 lb x 10
thursday - back
Machine Row: 90 lb x 10, 110 lb x 10 x 2, 130 lb x 10
Bent Over Row: 35 lb x 10 x 2, 40 lb x 10
Lat Pull Downs: 8 plates x 10 x 3
Wide Grip Lat: 7 plates x 10 x 2
Cable Row: 6 plates x 10, 8 plates x 10, 10 plates x 10 ( struggled )
Machine Lat: 130 lb x 10, 150 lb x 10 x 2
Friday - Triceps and Shoulders
Arnold Press: 12.5lb x 10, 15lb x 10 x 2
Military Press: 15lb x 10 x 3
Front Raise: 17.5lb x 10 x 3
Lateral Raise: 17.5lb x 10 x 4
Tricep Cable Press Down: 3 plates x 10 x 3
Shrugs: 35 lb x 10 x 3
Close Grip Bench Press: 25lb x 10, 35 lb x10, 45 lb x 10 x 2
Skull Crushers: 10 lb x 10, 15lb x10 x 3
Dumbbell Kickbacks: 17.5 lb x 10 x 3
Thanks for the feedback. sorry if the post is too long.
You should scrap that entire routine because it's awful. You should start out with something basic, like the WBB #1 Routine ~> http://www.wannabebig.com/article.php?articleid=25
After you've been doing this for a while and you get really comfortable with the important lifts, you can the decide if you want to move onto something more advance. Given your weight, height, and body fat percentage...I think your main focus should be shedding the fat. There's lots of people with great knowledge on that matter that can help you out.
You'll appreciate the fact that it doesn't have a ridiculous amount of volume like yours.
You need to structure yourself good diet and stick with it just like your routine. You need to read as much as you possibly can on this site.
Here's some helpful links to get you started ~>
Best of Diet and Nutrition Threads
Best of Bodybuilding and Fitness Threads
What A Bodybuilder Eats
Info On Healthy Fats
Info On Cardio
Get Built Articles ~> 1, 2, 3, 4, 5, 6, 7
Also, sign up for a free account on www.fitday.com and start tracking EVERYTHING you eat. You need to know what you're eating and how to change your diet if you want to see the progress that you are striving for. Ask questions and learn a lot. We're all here to help you reach your goals. Stay dedicated, stay consistent, don't give up and good luck!
Last edited by sCaRz*Of*PaiN; 03-01-2007 at 09:39 PM.
"The only easy day was yesterday."
i have trouble with some of these excercises like dips because my left elbow flares up and hurts sometimes. any recommendations to switch it with? also im afraid of deadlifts. i know theyre important but even after I asked some guys at the gym to show me, i feel like im gunna break myself.
finally, is there a way to add hiit cardio while losing very very little from my muscle gains. id rather gain all the muscle i can than do cardio right now.
Last edited by velcroban; 03-01-2007 at 09:54 PM.
Don't be afraid of deadlifts. Start with the bar. If you need to stay with the bar for a month or two until you build confidence, then do it. If dips are causing your elbows to flare up, cut them out of your routine. Maybe stick with dumbbell bench press variations/movements until you strengthen your muscles and surrounding joints and whatnot. Slowly work up your strength and adapt to the progressive load. Take your time to learn the proper form on every exercise and take things slow at first until you build confidence. Good luck.
If you don't want to lose anything, eat more. Are you tracking everything you eat? If you're not, start by signing up at www.fitday.com and log everything you eat into the site. It's free.finally, is there a way to add hiit cardio while losing very very little from my muscle gains. id rather gain all the muscle i can than do cardio right now.
Also, check out this link on when to do cardio ~> http://www.wannabebig.com/article.php?articleid=292
Last edited by sCaRz*Of*PaiN; 03-01-2007 at 10:08 PM.
"The only easy day was yesterday."