How's this full body workout!?? Does this incorporate lower back workouts?

[guitardude87]

I'm still relatively new to BBing but I thought that I should post my routine. So far this is what I have and pretty much what I do every time I go to the gym. Variety doesn't really matter much to me. Occasionally on the next workout, I'd add something or two and every session, I'd add a few more pounds.

I'm generally aiming at a full body workout, looking to bulk and get big. At the moment, I'm stuck - I'm not sure if I have any exercises here that would work on my lower back [it's really weird to have a upper back and the lower back is just a round blob of fat].


Any input or modifications would be greatly appreciated!

In case you're wondering...I'm 5'3 at 196lbs.

---- wed june 25th ----
15 mins cardio
leg curls 2/15 @ 45lbs
lunges 2/15 @ 20lbs
Rowing 2/15 @ 65lbs
Bench Press 2/15 @ 45lbs
Biceps lift 2/15 @ 40lbs
Abs Crunch 2/15 @ 60lbs
10 bike cardio

---- wed july 2nd ----
10 mins threadmill
leg curls 2/15 @ 60lbs
lunges 2/15 @ 15lbs
Rowing 2/15 @ 80lbs
Bench Press 2/15 @ 45lbs
Biceps lift 2/15 @ 40lbs
Abs Crunch 2/15 @ 70lbs
Lat Pulldown 2/15 @ 80lbs
Leg Extension 2/25 @ 80lbs
10 bike cardio

[PrincessSparkle]

Originally Posted by guitardude87

I'm still relatively new to BBing but I thought that I should post my routine. So far this is what I have and pretty much what I do every time I go to the gym. Variety doesn't really matter much to me. Occasionally on the next workout, I'd add something or two and every session, I'd add a few more pounds.

I'm generally aiming at a full body workout, looking to bulk and get big. At the moment, I'm stuck - I'm not sure if I have any exercises here that would work on my lower back [it's really weird to have a upper back and the lower back is just a round blob of fat].


Any input or modifications would be greatly appreciated!


---- wed june 25th ----
15 mins cardio
leg curls 2/15 @ 45lbs
lunges 2/15 @ 20lbs
Rowing 2/15 @ 65lbs
Bench Press 2/15 @ 45lbs
Biceps lift 2/15 @ 40lbs
Triceps dips --------
Abs Crunch 2/15 @ 60lbs
10 bike cardio

---- wed july 2nd ----
10 mins threadmill
leg curls 2/15 @ 60lbs
lunges 2/15 @ 15lbs
Rowing 2/15 @ 80lbs
Bench Press 2/15 @ 45lbs
Biceps lift 2/15 @ 40lbs
Triceps dips --------
Abs Crunch 2/15 @ 70lbs
Lat Pulldown 2/15 @ 80lbs
Leg Extension 2/25 @ 80lbs
10 bike cardio

you need to train heavy...which means heavy sets of low reps

read this http://defrancostraining.com/articles/articles.htm

[guitardude87]

This plan was actually written up by the trainer I had [the gym i signed up for gave me one free session].

What's wrong with lower weights and more reps?

Am I missing any muscle group workouts?

oh, and thanks for the article!

[Bobs of FL]

I see no direct shoulder work and the closest you're getting to a lower back workout from that is the rows, assuming they're with a barbell, and you'd only be working it from a stability perspective.

[Viper Six]

Rippetoe's, forget accessory muscles for now.

[PrincessSparkle]

Originally Posted by guitardude87

This plan was actually written up by the trainer I had [the gym i signed up for gave me one free session].

What's wrong with lower weights and more reps?

Am I missing any muscle group workouts?

oh, and thanks for the article!

personal trainers do know anything about training..they get there certificate at a weekend course

[Ascendancy]

Originally Posted by PrincessSparkle

they get there certificate at a weekend course

not true. they have to pass a test to get the certification, after a course of their choice.

[csj]

if you're brand new to lifting then he gave you high reps (which is MOSTLY endurance training.. not much new muscle) so you'd be less prone to injury. If you're lifts are going up, stick with it!

[aaandy]

i dont see squats or deads there...

whats with the 2 sets 15 reps?

[guitardude87]

yeah. I am relatively new to lifting. when i first benched the 45 lbs i was like OMG HEAVY but the second day it seemed SO much easier.

since these exercises are for endurance, what would you recommend for strength? and where exactly can i find rippletoe's?

[R0Y]

5'3" 190? Umm...you hyooge or fat?

[guitardude87]

a bit of belly....but compared to some guys i know who are like 180lbs, they look bigger than me:/ as in fat...