My first body building routine

[Core1031]

Hi Guys,
I am new to this forum and I am also new to body building. I've actually been lifting on and off for a couple years but never on a strict routine so I still consider myself a beginner. I finally have the time and the motivation to dedicate myself to body building so this is the routine I've been doing for about a month. It's supposed to be a beginners routine.

This is the way it works. Monday and Friday are "heavy days". Tuesday and Thursday are "light days". I am trying to prevent a back problem - I hurt my lower back a while ago lifting. So I am starting out easy on the back exercises.

Let me know what you think. Any suggestions will be appreciated. If this is a good routine, how long should I stick to it before I change the exercises?

Monday (heavy day)
Chest, Shoulders, Triceps

2-4 sets 6-10 reps of each exercise.

Incline-bench presses
Flat-bench presses
Dumbbell presses
Lateral Raises or Upright Rows
Triceps pushdowns
Triceps Dumbbell Kickbacks
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Tuesday (light day)
Back, Biceps, Legs

2-4 sets 12-15 reps Wide-grip pulldowns
2-4 sets 12-15 reps One Arm Dumbbell rows
1-2 sets 6-10 reps Dumbbell Dead Lifts
Or Bar Bell Dead Lifts
2-4 sets 12-15 reps Dumbbell curls
2-4 sets 12-15 reps Barbell curls
2-4 sets 12-15 reps Leg extensions
2-4 sets 12-15 reps Leg presses
or Seated leg presses
2-4 sets 6-10 reps Leg curls
2-4 sets 6-10 reps Calf raises
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Thursday (light day)
(chest, shoulders, triceps)

2-4 sets 12-15 reps of each exercise

Incline-bench presses
Flat-bench presses
Dumbbell presses
Lateral Raises or Upright Rows
Triceps pushdowns
Triceps Dumbbell Kickbacks
---------------------------------------------------------------------------------------
Friday (heavy day)
(Back, Biceps, Legs)

2-4 sets 6-10 reps of each exercise except for dumbbell/barbell dead lifts which is 1-2 sets 6-10 reps

Wide-grip pulldowns
Dumbbell rows
Dumbbell Dead Lifts
Or Bar Bell Dead Lifts
Dumbbell curls
Barbell curls
Leg extensions
Leg presses
or Seated leg presses
Leg curls
Calf raises

[StudmuffiN45]

looks similar to the upper/lower routine im using. on your heavy leg day you have a LOT of sets. maybe take a couple exercises out? if you want the templete i use go to the starting strength wiki, go to after starting strength, and look at upper/lower routines. if u choose to keep it like it is eat lots and get plenty of rest.

[FastCatChamp]

I would kill tricep extensions and kickbacks for Dips. Do weighted Dips on heavy days and Bodyweight Dips on light day.

Then I would kill Leg extensions, leg presses, calf raises, and leg curls for Back Squats on your heavy day and either light back squats or front squats on your light day.

[AshtonVedadi]

It look good man! that's basically a mock up of my weekly exercise regiment except different exercises . Just makes sure your resting in between sets so you don't kill yourself

[Core1031]

Thanks for the replies guys. I'm always tweaking my exercises in this routine and trying different things because I'm just learning about all the equipment in the gym.

I'll look into the exercises you suggested fastcatchamp. Thanks for suggesting them.

I am going to stick to some form of this routine for about 3 months. Then I'm going to switch to this one: bodybuilding.com/fun/beast30.htm It looks like a great routine and I can't wait to start it.

[scottygrape]

thats a good program. im doing p90x and love it