Hey,
I'm a noob in making routines, I've been doing dumbbells for a few months now (still beginner sorta) and have bought myself a barbell and pullbar.
This is my routine:
Monday - Chest & Triceps
Bench press - 4 sets
Incline bench press - 3 sets
Close grip bench press - 3 sets
Overhead extensions (two-arm) - 3 sets
Tuesday - Legs
Squats - 4 sets
Lunges - 3 sets
Romanian deadlifts - 4 sets
Standing calf raises - 4 sets
Wednesday - OFF
Thursday - Shoulders & Traps
DB Shoulder press - 2 sets
Barbell seated shoulder press - 2 sets
One-arm lateral raises - 3 sets
Two-arm lateral raises - 3 sets
DB Shrugs - 2 sets
BB Shrugs - 2 sets
Friday - Back & Biceps
Pull ups - Can't do them yet, so I do negatives as many as I can do decently
Deadlifts - 4 sets
DB bent over rows - 2 sets
BB bent over rows - 2 sets
Single arm bent over rows - 2 sets
Standing DB curls - 3 sets
Hammer curls - 2 sets
Preacher curls - 2 sets
Saturday/Sunday - Cardio/OFF
I've got a few questions I haven't yet found an aswer for:
- As you can see in my routine, I'm switching up DB and BB in several exercises (eg. bent over rows and shrugs). Is this a good habit? Or is one specifically better than the other?
- In my routine I also do single-arm bent over rows and lateral raises, is it good to switch up one-arm and two-arm exercises? Or should I just stick to one?
- Is there a need to incorporate chin-ups, wide grip pull ups and push ups? Pullups also originally werent in my routine so I put them on back/biceps day.
I want the best, most useful exercises in my routine.
Sorry if I posted in the wrong section, I'm new to this forum.
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Thread: Need help with my routine
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06-30-2015, 03:19 AM #1
Need help with my routine
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06-30-2015, 03:57 AM #2
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06-30-2015, 04:38 AM #3
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06-30-2015, 05:08 AM #4
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
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It's not one I recognise. The first and most glaring problem is the once-per-week body part frequency. A muscle stops growing in any meaningful way after a maximum of 48 hours after it's trained. Also, novices don't need a large amount of volume to maximise their growth stimulus - but they can burn themselves out with overworking.
Seriously, don't try to make your own routine.
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06-30-2015, 05:24 AM #5
What I understood was that training a body part more than once a week is unnecessary, so you're saying I need to train all body parts multiple times a week?
This was originally my starter dumbbell-only workout. I mixed it up with barbell, but the exercises are similar.
It's really hard for me to tell what makes a workout good, there's a huge amount of choices out there and I have no idea where to start. Atleast tell me what's wrong with my workout and what I can change about it.
If you know a good workout that's better than this please link it, I can't choose without knowledge.Last edited by Sjac96; 06-30-2015 at 05:30 AM.
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06-30-2015, 05:29 AM #6
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06-30-2015, 05:36 AM #7
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06-30-2015, 02:45 PM #8
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06-30-2015, 06:57 PM #9
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06-30-2015, 11:17 PM #10
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07-01-2015, 02:55 PM #11
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