New Upper/lower Body Routine Please Critic

T

Tomahawk

0
K I need a ton of advice as i'm a newbie. I'm going to list the exercises that I want to do. However, the order may not be perfect so If people can mess around with my order and suggest and switch up exercises that would be great. This is like a rough draft and when everyones advice I hope to be able to improve and make it perfect.

I'm going to use machines first to pre exhaust certain muscle groups. I really don't know what i'm doing lol so please advise.

Upper
Machine Incline Chest Press
Dumbell Chest Press
Machine flys (shoulder pops with dumbells as I seem to go to far back very uncomfortable and I don't feel like things are the best)
Barbell or one dumbell over bench Rowing (suggest which is best)
Lat Pull-down Machine
Overhead Press Machine. (shoulders)
Seated Lateral Raise Machine
Arm Curl Machine
Standing Dumbell Curls
Tricep Pushdown Machine
Lying tricep extension dumbells. 1 or 2 at a time suggestions please.
Wieght Assisted Dips

Thats 11 exercises? Perhaps to much. I really want to tighten chest triceps and biceps quickly they are flappy. Please suggest order of exercises and what I shouldn't do and what I need to add change or what not.

Lower Body + Abs
Squats
2 leg press machines
Knee extension machine
Seated heel raise

Traditional Ab crunches
Machine ab crunches with weight

Monday and Thursday Upper body
Tuesday and Friday Lower body + abs
Off days cardio + cardio on one of the workout days

As I know I should not do cardio directly after weight training cause it neglects the results. However, would it be okay to do cardio after a lower body routine. Say something simple like stationary bike or what not?

Thanks for the advice as you can see I truely need it.

Also, I am going to be getting some personal instruction in about 6 weeks. In 6 weeks I start a 6 week course in weight training at college. Theres 20 students and the instructor is a really hotilicious girl. I need to be somewhat better then so I don't embarass myself. Thanks for all the advice I truely appreciate it.
 
Tomahawk said:
I'm going to use machines first to pre exhaust certain muscle groups.
Click to expand...

And why would you be doing this? And why all the machine work? Going to tell you not going to impress the hot babe;)

You list of upper/lower exercises to choose from should look more like this...

Upper

Pull Up/Chin up
Dips
Bench Press
Incline Bench Press
Fly
Inclined Flys
Seated Press
Reverse Flys
Bent Over Rows
Skull Crushers
Standing Curls

Lower
Squats (and variations)
Deadlifts (and variations)
Lunges
Step Ups
Calf Raises
Donkey Calf Raises
Good Mornings
Leg Press (at the right degree)
Hanging Leg Raises
Short Lever Crunch

From that, no machine use (unless assist with dips/pull up) and a solid pick of exercises. You will use your stabilization system, you want increase pattern overload and overall get a more balanced workout and body comp.
 
I like to pre-exhaust certain muscles with machines then do the free weights. As you can see I have both in the routine.
 
one-you don't have the conditioning for pre-exhaust training or the correct knowledge of how to do it properly if this is anything close to your plan.

two-if you were going to do that style of training you still wouldn't want to use those exercises with those machine movements
 
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