Is this workout alright?

K

Kronk

0
Not posted here about weight training before so my apologies if my workout is stupid. I've not started it yet as I wanted to see what you guys thought of it first. My goals are to increase my overall body strenght. I havn't done much weight training before so I picked fairly easy exercises (I hope). I will be training in my home where i have a barbell and dumbells and bench (so no cable exercises).

I would train on mon, wed and fri, 5 sets of 5 reps.

Squat
Upright row
Bench press
Good mornings
Bicep curl
Tricep extension
Incline sit ups (5 sets, 15 reps)

How does that sound?

Thanks Mike
 
you need more pulling. You lack both horizontal and vertical pull (rows and pullups). If your new, 5x5 might not be the way to go, it works way better once you got some experience. In the beginning you need high reps, let your body get to know the movements and let the CNS get better at fiering monitor units (so you use your muscles better). And get some varaity inn there aswell, vary movements and sets and reps from day to day. Have a squat OR deadlift movement each day, and either a horizontal push and pull or a vertical push and pull. Then some ab and arms isolation at the end if you need it. Doing both vertical and horizontal push and pull 3 times a week is quite alot, thats why i recommend to vary them. they both work alot of the same muscles anyway, but cant replace eacother, so you need both.
Like bench press (horizontal push) works chest and tris, but also the shoulders, which are worked in a military press (vertical push) thus, doing both on the same day could easily become overkill. Its the same with bendt over rows and the lats and rear part of your shoulders.
 
Thanks for the response and info Karky. Well I got my weights around Christmas time, so i been lifting them since then, but not properly to a routine or anything (which is why i havnt really seen major changes). So would I still be best to go for like 3 sets of 8 reps or you recon 5X5 would be ok. From what I got from your message it would be ideal if I could do pullups, however I've not got a bar and have zero chance of being able to install one unfortunately. So hopefully this new program is better than the last one.

Mon
Squat
Bench press
Bent over row
Good mornings
Bicep curls
Tricep extensions (dumbell)
V-ups

Wed
Deadlift
Military press
Upright row
Hammer curls
Tricep extensions (dumbell)
Incline twisted sit ups

Fri
Squat
Bench press
Bent over rows
Hyper extensions
Bicep curls
Tricep extensions (dumbell)
Incline sit ups

Hopefully that is more along the right lines?
 
much better. Hmm.. you need a vertical pull. Are you able to do pullups at all with your body weight? If so, just be creative, find some stairs, or anything you can hold on to. Id stick to 3x8, 3x10, stuff like that. Stay in the high rep ranges for now if your just starting to train serious.

Im not really a fan of upright row, they can be hard on your shoulders, but it depends a bit how you preform them. Though, i would replace them with a vertical pull if you are able to find something to do pullups from. (not because they work the same muscle groups, but because you need the vertical pull more than the upright row) Like i said, be creative, find a tree somewhere or something.
 
Cheers. Hmm ill have to find some way of doing pullups. Thanks again as you probably saved me a lot of time from telling me not to do the first workout. Monday is tommorow and first day of my new routine.
 
If you got a tree or something you could do a pullup from, but you just cant grap it, like if its a tree branch thats too big, then just put a towel or a rope around it and do pullups from it. Its pretty hard, since the towel will really challenge your grip, but it works. Though if your bad at pullups, they might be too hard.
 
as karky says,if you cant do pullups the only other option is pullovers,but pullups are best if you can do them.
 
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