Hows This Beginner Routine Look?

[Showjumper_000]

so i just started my weight training yesterday, pretty excited!

im not too sure how to go about it but i was looking at some routines in my fitness mag's & am doing them

i use 4kg dumbbells and my workout looks like this:

-3 sets of 12 push ups
-3 sets of 15 dumbbell rows
- 4 sets of 15 dumbbell press
- 4 sets of 15 dumbbell pullover
-4 sets of 15 tricep dips
-4 sets of 20 dumbbell curls
-4 sets of 15 dumbbell rows

what do you think?
should i do this every day, or every second day
i also do cadio for 30mins each day

[Mindi911]

Originally Posted by Showjumper_000

so i just started my weight training yesterday, pretty excited!

im not too sure how to go about it but i was looking at some routines in my fitness mag's & am doing them

i use 4kg dumbbells and my workout looks like this:

-3 sets of 12 push ups shoulders/arms/chest
-3 sets of 15 dumbbell rows back
- 4 sets of 15 dumbbell press shoulders
- 4 sets of 15 dumbbell pullover chest
-4 sets of 15 tricep dips triceps
-4 sets of 20 dumbbell curls biceps
-4 sets of 15 dumbbell rows back

what do you think?
should i do this every day, or every second day
i also do cadio for 30mins each day

You don't have legs in your routine but other than it looks pretty good

You might find you need something else for shoulders if your looking for caps, no too many people develop caps from press movements

many think about throwing in some laterals.

I would say maybe two exercises per body part as well

how come you've got db rows in twice?

I wouldn't do it every day, every second day will your body time to rest and recover

[Showjumper_000]

Originally Posted by Mindi911

You don't have legs in your routine but other than it looks pretty good

You might find you need something else for shoulders if your looking for caps, no too many people develop caps from press movements

many think about throwing in some laterals.

I would say maybe two exercises per body part as well

how come you've got db rows in twice?

I wouldn't do it every day, every second day will your body time to rest and recover

Thanks for your help

db rows twice? i must have made a typing mistake

every second day is what im aiming for
do you think with this routine itll work wonders?

yeah i dont do legs as i dont want them to get any bigger, i just run hills

[Mindi911]

Originally Posted by Showjumper_000

Thanks for your help

db rows twice? i must have made a typing mistake

every second day is what im aiming for
do you think with this routine itll work wonders?

yeah i dont do legs as i dont want them to get any bigger, i just run hills

mmm I would give it a go and see where it takes you

like I said I'd do two exercises per body part at least

I'd also put some laterals in shoulders

I would do legs simply because they are never going to get huge but they will tighten up and look great

[LilT1026]

I agree with Mindi911, add in legs. I have short, stocky legs and since working them really heavy, the muscle is helping to burn off the fat and make them look leaner. I figure since I can't get them any longer I have to make them as lean as possible. You also burn alot more calories overall when you do legs and it helps strengthen your abs and back. Good luck!

[Showjumper_000]

thanks guys, damn looks like im going to have to join the gym so i can use the leg press (might have to invest in one of those home gyms myself)

maybe i should just tie weights to my ankles lol

[pengwin]

You can do dumbell squats and walking lunges with dumbbells, but 4kg would be kind of light for legs.

[Mindi911]

Originally Posted by pengwin

You can do dumbell squats and walking lunges with dumbbells, but 4kg would be kind of light for legs.

that's a good idea

[Showjumper_000]

so you think 4kg is enough for arms?

[Mindi911]

Originally Posted by Showjumper_000

so you think 4kg is enough for arms?

yeah 4 kg's for a beginner is a good weight - do higher reps

[Showjumper_000]

Originally Posted by Mindi911

yeah 4 kg's for a beginner is a good weight - do higher reps

ok, how many weeks should i keep it at this weight, 4?

[pengwin]

If you can do more than 20 reps with the weight you have, it's time to get a heavier weight.

[Mindi911]

Originally Posted by Showjumper_000

ok, how many weeks should i keep it at this weight, 4?

when you feel it's getting easy for you, you'll know

[MattM1184]

Im sorry, I just dont think you have enough sets per body part. and while you could just do a full body workout every other day. I think you'd get better results with a 2day split routine. You probably should join a gym, but I'll try to give you some suggestion so you dont have to. I'm assuming you have dumbells from the exercises you listed. But here's my suggestion:

Day1 Bicep, tricep, shoulder
biceps
3x15 seated alternating dumbell curl
3x15 preacher curls
Triceps
3x15 overhead tricep extension
3x20 dips
Shoulders
3x15 overhead dumbell press
3x15-20 side lateral raise
3x15-20 rear lateral raise

Day 2 chest back legs
chest
3x15 dumbell press
3x15 dumbell fly
back
4x15-20 lat pulldown (2 close grip, 2 wide grip) or assisted pullups
3x 15 dumbell rows
3x 20 hyperextensions
Legs
3x20 dumbell squats
3x20 walking lunges (thats 20 each leg)
3x1 min wall sits
4x standing calf raises to failure each set

Generally you want 6-9 sets per body part for small muscles (bicep, tricep) and 9-12 sets for larger muscle groups (legs, back). Take at least 1 minute between sets but no more than 3min. Just keep in mind that shorter rests are going to give you more of a cardio effect and fat loss, and longer rests or better if strength gains are your main goal. Make sure you take at least one day a week completely off to avoid overtraining and burnout. After your workout do your cardio like you've been doing. At least 60% max HR for fat burning, but no more that 85%. If you don't have a heart rate monitor keep it at "conversation pace", a pace where you could talk to the person next to you without too much trouble. (for example this is right at 175 bpm for me or about 85% max hr) If you can, I'd do cardio in the morning before you eat anything. Supposedly you burn more stored body fat instead of muscle glycogen (stored carbs) this way.

Here are some options on how you might set up your schedule:
option 1 Option 2
Mon. Day1 Day 1
Tues Day 2 Day2
Wed. off or cardio Day1
Thurs Day 1 Day2
Fri. Day 2 Day1
Sat. off or cardio Day2
Sun. Completely off Completely off

Well I hope this helped, or maybe gave you some different options. And if you have any questions feel free to ask me.