My Current Workout Program

[gibbodoodah]

Hi All,

So I have been going to the gym now for roughly a year and I'm beginning to see results (this weightlifting stuff takes time man).

This is pretty much what I do every week so any suggestions or feedback (good or bad) would be really appreciated!

Monday:

Chest
Bench Press (Smith machine) 3 x 10 reps
Bench Press decline 3 x 10 reps
Dumbbell Bench Press twisting 3 x 10 reps
Dumbbell Bench Press wide span 3 x 10 reps
Pec Deck 3 x 10 reps
Chest flys 3 x 10 reps

Tuesday:
Biceps/Triceps
Bicep curl leaning over bench 3 x 10 reps (short intervals)
Hammer Curl 3 x 10 reps (short intervals)
10KG plate curl 3 x 10 reps (short intervals)

Dips 3 x 10 reps
Tricep Press 3 x 10 reps
Standing Overhead Dumbbell Tricep Extension 3 x 10 reps
Tricep push downs 3 x 10 reps

Wednesday:
Back/Shoulders
Cable row 3 x 10 reps
Lat pull down 9 x 10 reps (3 different bar holding positions)
Shoulder press 3 x 10 reps
Side lateral raise 3 x 10 reps
Pull ups 3 sets to failure wide grip 3 sets narrow grip

Thursday:
Same as Monday

Friday:
Same as Tuesday

Saturday:
Same as Wednesday

Sunday:
Rest

Some people have said try using the pyramid technique instead of 3 x 10?

*Please don't judge me for not doing legs *

Extra info:

Age: 21
Height: 6'6"
Weight: 87KG
Goal: Build Muscle
Gym time: 45 mins daily

Cheers

Gibbo

[Partyrocking]

So you're not training half of your body and out of the half you are training, you're seriously neglecting your back while going full ham on your mirror muscles.

I hope you have good health insurance cause you're joints are going to need it. This is why we tell the people who need to ask why they shouldn't be writing their own routine.

[TheViking1992]

*Please don't judge me for not doing legs *

You're on a bodybuilding forum, not an "upperbody"building forum... you'll have a hard time making anyone here take you seriously, when you're not training half your body.

And the rest of the "routine" is a damn mess...

[jwtiger69]

*Please don't judge me for not doing legs *

You have been judged..............

[gibbodoodah]

So you're not training half of your body and out of the half you are training, you're seriously neglecting your back while going full ham on your mirror muscles.

I hope you have good health insurance cause you're joints are going to need it. This is why we tell the people who need to ask why they shouldn't be writing their own routine.

So Chest, Biceps, Triceps and Shoulders are good, Back needs more work? Thanks.

[jwtiger69]

So Chest, Biceps, Triceps and Shoulders are good, Back needs more work? Thanks.

She meant that your routine is horrible.... Scrap it and find something that is post in this section of the forums.

[mjf100215]

So Chest, Biceps, Triceps and Shoulders are good, Back needs more work? Thanks.

No, your entire routine should be scrapped for something properly written. Nobody said the parts you are doing are good.

[gibbodoodah]

What's with the hostility? I've only been lifting a year so basically a beginner, I asked kindly for some constructive feedback and get a hurl of abuse. Everyone starts somewhere and learns y'know...

[TheViking1992]

What's with the hostility? I've only been lifting a year so basically a beginner, I asked kindly for some constructive feedback and get a hurl of abuse. Everyone starts somewhere and learns y'know...

Hurl of abuse? Aren't you a little, frail snowflake, lost in the big mean world? If saying your routine is terrible and you'll be far better off doing an established novice routine, is equal to abusing you, then you need to man the fúck up and grow a pair.

[gibbodoodah]

Hurl of abuse? Aren't you a little, frail snowflake, lost in the big mean world? If saying your routine is terrible and you'll be far better off doing an established novice routine, is equal to abusing you, then you need to man the fúck up and grow a pair.

Where did anyone say "you'll be far better off doing an established novice routine", it's all been hostility, completely uncalled for. What a horrible forum.

[WorldClassDBag]

Why aren't you hitting legs? And how would you be considered a beginner if you've been lifting for a year

[WolfRose7]

You have been judged..............

You must spread some Reputation around before giving it to jwtiger69 again.

Damn.

[mjf100215]

Where did anyone say "you'll be far better off doing an established novice routine"

Scrap it and find something that is post in this section of the forums.

your entire routine should be scrapped for something properly written.

And I'll note that about an inch low of this and every post of mine is a link that has beginner routines aka 'something properly written'... And if all of that was 'abuse' you need to grow up, get thicker skin, and give back all of your 'participation trophies' you've been given as a kid.

[jwtiger69]

And I'll note that about an inch low of this and every post of mine is a link that has beginner routines aka 'something properly written'... And if all of that was 'abuse' you need to grow up, get thicker skin, and give back all of your 'participation trophies' you've been given as a kid.

Hey I earned all my 5th place trophies...


In all seriousness. Links are good but if they just go and look through this section they will see everything they need to. It just takes a second to read through everything.


No harm no foul...

[jwtiger69]

You have been judged..............

For the record that is a troll post. Not meant to be rude. Lol