My workout plan and a few questions!
Okay I have just started lifting properly and I've decided to go at it pretty hard... I am 21, and always been very slim, it runs in the family! I'm 6ft and weigh 135lbs (please don't laugh :-) I have good biceps, abs and chest development is coming along nicely. However I was just wondering what you thought of this routine and if it needs adjusting in any way?
Bear in mind that I'm basically starting from the bottom and just finding out what exactly I should be using weights wise for the first time so the numbers may be off and yes they are light for the time being.
Monday - Chest and Biceps
- Crunches 3 sets, 8-10 reps
- Bench Press 15kg 2 sets, 6-8 reps (light warm up)
- Bench Press 25kg 2 sets, 6-8 reps (mildly heavy)
- Bench Press 35kg 2 sets, 6-8 reps (heavy)
- Incline Bench Press 17kg 3 sets, 6-8 reps (sets done in compound)
- Press Ups 3 sets, 6-8 reps (sets done in compound)
- Straight Bar Bicep Curl 19kg 3 sets, 6-8 reps
- Upright Row 15kg 3 sets, 6-8 reps
- Alternate Dumbbell Curls 10kg 3 sets, 6-8 reps
- Dumbbell Flyes 10kg 3 sets, 6-8 reps
Wednesday - Legs and Tricep
- Straight Leg Deadlift 25kg 2 sets, 6-8 reps (warm up)
- Straight Leg Deadlift 35kg 3 sets, 6-8 reps (heavy)
- Squat 15kg 1 set, 6-8 reps (warm up)
- Squat 25kg 3 sets, 6-8 reps (heavy)
- Leg Extensions 25kg 3 sets, 6-8 reps
- Leg Curls 35kg 3 sets, 6-8 reps
- Skull Crusher 15kg 3 sets, 6-8 reps
- Close Grip Bench Press 25kg 3 sets, 6-8 reps
Friday - Shoulders and Back
- Deadlift (?)kg 2 sets, 6-8 reps (warm up)
- Deadlift (?)kg 3 sets, 6-8 reps (heavy)
- Dumbbell Shoulder Press 10kg 3 sets, 6-8 reps
- Military Press 15kg 3 sets, 6-8 reps
- Bent Over Barbell Rows 15kg 3 sets, 6-8 reps (sets done in compound)
- Dumbbell Lateral Raise 8kg 3 sets, 6-8 reps (sets done in compound)
- Dumbbell Pull Over 10kg 3 sets, 6-8 reps
- Dumbell Shrugs 10kg 3 sets, 6-8 reps
So that is my routine, and here I have a few questions:
1). Should my bench press increments be closer together here?
2). During my Monday workout, should I have barbell curls AND dumbbell curls in the same workout, cause I sometimes find it hard to do the dumbbell curls after an intense barbell curl workout?
3). What exactly should be worked when the Straight Leg Deadlift is performed?
4). I noticed after my 1st workout on the Wednesday that my lower back was tender and sore the next day (using correct form) and thus I decided to postpone the Deadlifts on the Friday... will this always be like this and if so, should I get rid of either the SL Deadlift or Squat so I am able to do the Deadlift on the Friday, or any other suggestions?
Many thanks, any help is appreciated!
|
Linear Mode
