Free Weight first timmer...

A

ace8888

0
I decided to switch from machine weight exercise to Free Weight starting tomorrow.. first time on free weights wohooo :D I'm a BIG NOOB when it comes to free weight so please give me some advices!!! :)

stats: 205 lbs, 5"10, 22 yrs male.



I'm planning to do a FBW 3x a week MWF with this routine:

comp:

Squat
Straight Leg Dead Lift
Standing Leg Calf Raise
BB Bent Over Row
BB Upright Row
Smith Bench Press
BB Behind Neck Press

iso:

cable row (biceps)
Smith Bench Press - close grip (triceps)
Crunches

1)Basically, that's what I'm planning to do (got this template from ExRx) is this a good start? not too much?

2)what about the Smith Machine is it good? considering I'm still a newb, my form would be off w/o it I think....

3) reps x sets x lbs for a first timer? I'm still very weak I think....

THANKS FOR READING and any help are greatly appreciated!!
 
put the isolation last, like the calf raises. ditch the upright rows, imo, its not worth taking the risk with the shoulder, same with the behind the neck press. they both put alot of strain on the shoulders. You really wont get anything out of them you cant get with other exercises thats worth the risk.
Smith machine bench press is also bad because it is a machine. do free weight instead, barbell or DB. Id really do romanian deadlift instead of straight leg deadlifts, they are a bit risky.

Cable row and smith bench press are not isolation moves.

Id say go with high reps first to get used to the movements, alot of reps means your body will get used to the moves faster. 3x10 for example.

Id suggest that every other training day you switch the bench press for military press or push press and bent over row for pullups or pulldowns (if you can do pullups, do pullups, they are better)
 
I would highly suggest going with a pre-made beginner workout. If you have the time/cash go pick up New Rules of Lifting (if you don't already own it) and do the break in workout and then move on to whatever it is your goal is (fat loss, strength, hypertrophy)...

If you're going to stick to what you've got you're going to be missing a lot (too tired to go through it right now)... I would also tend to stay away from the Smith machine. If you need to, do a few practice reps of just the bar, or use dumbbells.
 
Also, make sure that you lessen the weight compared to similar exercises you do on the machines.

I agree with the start with a "beginner's session" idea too. Free weights are a whole different ball game and if you go too hard too early you aint going to be moving much a couple of days after!
 
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