Rate my beginner routine

[Mitchy22]

Hi all. I am new to the forum, but I have been doing a little research and put together a workout for myself in hopes to get some progress going. Its a pretty standard routine i have worked into my sporting scedule. I have also been following a healthy eating plan making sure to get 5 healthy meals in a day, taking my protein shake 3 times a day (morning, before weights and straight after weights) I also take a product called Nitric Rush which is a form of creatine that i drink 30mins before a workout.

Monday - Chest/Tris/Cardio (football game)

Tuesday - Cardio, includes ab workout (Martial arts training)

Wednesday - Back/Bi's

Thursday - Cardio, includes ab workout (Martial arts training)

Friday - Legs/Shoulders

Saturday - Rest

Sunday - Rest


I work a major muscle group with 4 exercises and a minor muscle group with 3 exercises.

Chest exercises - Bench, Incline bench, Peck deck flys, Cable X Overs

Triceps - Seated Single Arm Overhead Tricep Extension, Cable rope extensions, Tricep Dips

Back - Lateral Pull Down, Seated Pulley Row, Bent Over Barbell rows, Chins

Biceps - Standing Barbell Curl, Seated Dumbbell Curls, Normal Alternate Curl

Legs - Free Weight Squats, Leg Extensions, Leg Press, Seated Calf Raise

Shoulders - Side Lateral Raises, Seated Overhead Dumbbell Presses, Shoulder Press

My sets are usually 3 sets of 8-10 with the last set being until failure.

Please critic my routine. Most welcome in suggesting changes, advice etc. At this point I wont even mind if I cop a flamming for being a noob. I am willing to take it all in and use it to form a suitable routine.

[ironwill2008]

Newbs usually gain quicker by using a full-body workout, three days a week. Splits work better for more-experienced trainees, who have already built some mass, and then want to refine it. Here's a simple full-body routine:

Squats 3x10
Stiff-leg deadlifts 3x10
Barbell rows 3x10
Bench press 3x10
Military press 2x10
Pullups 2x10
Barbell curls 2x10
dips 2x10
Calf raises 2x10

Do this 3 days a week, on non-consecutive days, such as Mon, Wed, Fri. What's more important, however, is that you eat enough, and ofter enough, to gain weight. No routine will work if you don't eat enough.

[amardeus]

x2 Diet is your key and full body workout would be the best. But if you want to do the 3 day split it looks like a solid routine. Good luck!

[Mitchy22]

Yeah I have been making sure I am eating a good regular diet. Here is a quick run down of what I eat. Sorry I dont have any nutritional information like calories etc.

Breakfast: Bowl of oats with fruit, Protein Shake

Mid morning: small tin of tuna (100g) and a piece of fruit

Lunch: Generally a chicken terriyaki with brown rice and a leafy salad or buying a decent healthy sub from subway.

Mid afternoon: Protein Shake 1hr out before workout
Nitric rush (creatine supp) 30mins out before workout
Post workout: Protein shake

Dinner: Generally mix it up a bit here depending on what meat I have. But its always cooked on the BBQ. (Fish, Chicken or Steak with a leafy salad and some veges)

I also throw eggs into the mix as well.

Also regarding my workout schedule, would it be beneficial to Follow my split routine during the week, have saturday off for rest, then throw in that full body workout mentioned above on a sunday and cycle that in every 2 weeks or so?

[FlashG]

Would love to hear peoples opinion of this diet workout regime as it is almost identical to mine.

I am getting pretty good results on the full body workout 3-4days per week which I split over sat/sun due to I like the gym quiet.

But could always do with more growth, good to see someone has similar thinking to me !

Will be watching this thread keenly