Workout Plan :D

S

Shwan1991

0
Hey guys, I just started weight training last week and i was hoping if any of you guys could give me some suggestions to help improve my workout plan.

This is what i am currently doing

Monday - Shoulders
Tuesday - Chest/Triceps
Wednesday - off
Thursday - Back/Biceps
Friday - Legs
Saturday - off
Sunday - off

Chest
Flat Bench Press 4 sets
Incline bench press 2 sets
Dumbell Flyes 2 sets

Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets

Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 3 set

Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets

Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets

Just any tips would be appreciated like if i could add any extra exercise to my workouts

Thx :D

Oh and i also heard from a friend that working out my legs is bad for me considering im only 17 years old is this true?
 
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Any stats, goals?
 
Oh sorry forgot to add that, Well im about 180cm tall and weigh 80kg i'd like to get a bit bulkier for now i suppose :D

Thx
 
Monday & Tuesday both hit your tri's and Thursday and Friday both hit your legs

Why not split them differently so you don't hit the same muscle groups on consecutive days?
 
Monday - Shoulders
Tuesday - Legs
Wednesday - off
Thursday - Chest/Triceps
Friday - Back/Biceps
Saturday - off
Sunday - off

Does that look better? and what about working out my legs if im 17 will it have any negative effects?
 
That looks better, and no, there shouldn't be any nagative effects from leg training so long as you lift with correct form. Using free weights instead of machines is probably also a good way of helping to prevent injury
 
Oh ok thats good to know just 2 more questions, are those exercises enough or should i be working out more? and would it be ok if i worked out biceps twice a week or is once enough. thanks
 
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As you're new to training you might want to read this http://training.fitness.com/weight-training/weight-training-101-a-18766.html

Pretty much all you need to know in there, then look at your nutrition as you'll need to be eating enough to fuel growth.

You might also want to look into training each muscle group more than once a week as a newbie, so maybe training 3 times a week using a full body workout. You should make quick gains as you're new to training so FBW's might be perfect for you.

Biceps are quite small muscles really, they probably don't need as much attention as you think, as a newbie you'll probably work them enough with all the pulling movements, I can't see why they should get an isolation work more than once a week (if at all) when you're just starting out
 
Thanks man but could you please link me to a full body workout that sorta has the same layout as my plan? like something easy that a dummy like me would understand :p thanks alot
 
Could someone please give me a Full Body Workout routine that i could follow? it would be very much appreciated, Thanks in advance. :D
 
Shwan1991 said:
Thanks alot mate, i was just reading through the Stronglifts 5x5 program it looks really cool ty.
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Haha, I knew you would pick that one. It's the cheapest ;). It's a great place to start also IMO though. But I would recommend buying one (or both) of the other books. You'll learn a lot.
 
Shwan1991 said:
Haha yeah thanks man ill be sure to have a look at the others once im through with the first :D
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shawn you should take pics and keep a journal, i've noticed how much those 2 things alone have been helping me.

it's an awesome thing to see yourself months down the road compared to your before pics. :beerchug: cheers, good luck!
 
Lol yea sure man ill go take some pics aswell while im at it thanks alot for the info guys :D
 
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