My new workout but its needs help

[Ollie_g]

rite here is my new workout but it hasnt got any reps or sets cos i got it from an inernet site but it didnt say any of them please could you help me.
Back
bent over rows
reverse grip front pulldowns
single arm dumbell rows
deadlifts
wide grip pull ups

Chest and Shoulders
standing or seated barbell press
clean and press
dumbbell press
bent over flyes
upright rows
pec machine
dumbbell flyes
incline press bench press

Legs
Legs curls
squats
leg extensions

Biceps and Triceps
Dumbbell bicep curls
barbell curls
machine pushdowns
tricep extensions
bench dips

please play around with it and tell me which sets and reps to do in each of the exercsies please im working for strength and size like maruis but i know it will take me ages to get to that size and form but please help me get start and also i would like to know where to put cardio because this workout would be tuesday, weds, thursday and friday with sat, sun and monday off because i work long hours on these days ollie

[Bty2047]

leg curl? leg extension? what are these? Is a leg extension like a SLDL because your leg is extended? if its not why would you do them?

[thedarkprince]

[QUOTE=Bty2047;42857171]leg curl? leg extension? what are these? Is a leg extension like a SLDL because your leg is extended? if its not why would you do them?[/QUOTE

they are machines that work ya hamstring and quads etc

[Ollie_g]

yer but i need help with sets and reps please help me

[AngeloBangelo]

Originally Posted by thedarkprince

they are machines that work ya hamstring and quads etc

He's asking why you'd include them if you're going for strength. If you want hamstring STRENGTH I do negative heavy good mornings. If I want quad strength I'll do front squats. You need to stay away from machines and look for any variations of powerful compound exercises to specifically target the muscles you want to work (Like from squat to front squat).

Get rid of the pec machine, dumbell flyes, upright rows, leg curls, and leg extension. Squat a few times a week instead of once a week. Your leg day is seriously lacking. Do romanian deadlifts, rack pulls, ATG squats at a lower weight more explosively along with only parallel squats. Front squats and maybe zerker squats (I think they're called) which have been very good to my forearm strength.

There's a lot more, but that should get you started. I'll come back in a bit and post some other stuff I see. Good luck.

[powerlifter70]

Build your routine around the big 3

Do Bench and pick 3 to 4 assistance movements
Deads...same as above
Squats...same as above.

Train powerlifting...not bodybuilding. You more or less posted something close to what a bb would train.

[AngeloBangelo]

Agreed. Have a heavy bench day, light bench day, and maybe alternate from week to week on dead day. Squat on all of those days at varying percentages of your 1RM so you dont burn out always going too heavy.

[BDFPA]

Do what powerlifter70 posted, ensuring that you only workout 3 times a week. Remove all isolation exercises, use only compound movements and DO NOT perform cardio as you only weight 74.7kg. Last but not least increase your food and water intake.

[Ollie_g]

ok cheers i will do but could you please point me in the right direction of sets and reps please because i have never before trained strength wise.

[Ollie_g]

so would a good workout be

Chest

Bench press
Incline bench press
dumbbell press
any more exercises which i should do

Back

Deadlifts
lat pulldown
bent over rows
anymore exercsies which i should do

legs

Squats
leg press
roman deadlift
anymore exercises again

and where would shoulders come into my workout too