Critique My Beginner's Workout Routine

[iKnock]

Day 1 ~ Chest/Triceps
- Dumbbell Bench Press
- Incline Dumbbell Bench Press
- Dips
- Tricep Bar Pushdown

Day 2 ~ Back / Biceps
- Dumbbell Bench Press
- Cable Curls
- Rope Cable Curls
- Pull-ups
- Cable seated rows
- Lying T-Bar Rows

Day 3 ~ Legs / Shoulders
- Squats
- Leg Press
- Standing Barbell Shoulder Press
- Widegrip Upright Rows

* And then repeat back to Day 1 routine.

Thanks!

[r694031]

You've hit a lot of your basics which is good but I do have a couple questions...

Why are we doing dumbbell bench on day 1 and day 2? Especially since day 2 is labeled as back/biceps
You also seem to isolate your major muscles with the exception of abs, calves, and traps. Is there a reason for this? You could easily add traps and calves to Day 3 and possibly abs to day 1. This would also put you closer to 6ish exercises each day.

Good luck

[Mdenatale]

What makes this a beginner's routine?

How many sets and reps? Progression?

[iKnock]

Thanks for your reply/input. Much appreciated.
Well I thought it couldn't hurt to do bench on back-to-back days, since it is a great compound exercise, and sort of hits the back as well. And I suppose I could add abs to Day 1... I don't really see anything in particular in my gym that may work abs, except for that giant machine thats like a roller coaster seat. Any suggestions on ab workouts I could throw in at the end of Day 1?

You also seem to like the face pull, would you recommend adding that to the end of my Legs/Shoulders day (maybe on Biceps/Back Day?)

[iKnock]

What makes this a beginner's routine?

How many sets and reps? Progression?

Just the fact that I'd call myself a beginner ha. 3-4 sets per. 8-10 reps/set. Short rest periods.

[GymFreak25]

A beginner is best off doing a full body and not a split, check the link in my sig.

[Mdenatale]

Just the fact that I'd call myself a beginner ha. 3-4 sets per. 8-10 reps/set. Short rest periods.

That's what I suspected. It isn't a good beginner's routine. The fact that you are considering bench press a back exercise should be a clear indication that you need to refrain from making your own routine. Do as GymFreak recommends.

[fameousmodel]

Thanks for your reply/input. Much appreciated.
Well I thought it couldn't hurt to do bench on back-to-back days, since it is a great compound exercise, and sort of hits the back as well.

what

[Sader762]

That's what I suspected. It isn't a good beginner's routine. The fact that you are considering bench press a back exercise should be a clear indication that you need to refrain from making your own routine. Do as GymFreak recommends.

Good advice here.

[Lastman13]

> No deadlifts

What on earth are you doing with your life?


But seriously, full body routines built around the big compound lifts are essential for beginners. Your routine should be MOSTLY squats, bench, deadlifts, overhead press, and rows. Your routine is more of a lower-intermediate split, and even so, it's not a very good one.

Consider Stronglifts 5x5, or similar programs such as Starting Strength.

Stronglifts 5x5
Workout A: Squat, Bench, Row all 5x5
Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5

Three workouts a week. Alternate A and B
(So monday A, wednesday B, friday A,
next monday B, wednesday A, friday B.......)