Hello,
I am starting to workout seriously and wanted to get my workout critqued before I dedicate 8-10 weeks to it. Right now, I am eating a healthy diet and am currently having two 100% Whey Shakes a day with 5mg of monohydrate creatine in each and currently just started taking Anadrox (8 capsules a day). My workout is OldTimer's 3 day workout plan but slightly modified.... I am looking at doing this...
Monday's-
Leg Press 3x10 at 185lbs on machine
Bench Press 3x10-7-5 at 45lbs on each side
Bent Over Row 3x10 at 45lbs
Shoulder Press 2x10 at 20lbs on each side
Shrug 2x10 at 55lbs on each side
Bicep Curl at 20lbs on each side
Wednesday's-
Leg Extensions- 3x10
Leg Curl- 3x10
Dumbell Press- 3x10 55lbs on each side
Seated Row- 3x10
Dumbbell Overhead Press- 3x10 25lbs on each side
Dips- 3x10 on Gravity Machine (I can't do more then 5 dips in a set without using it)
Dumbell Curl- 3x10 at 40lbs on each side
Friday- Same as Monday
I would like to add however cable curls to work my deltoids and sqauts but don't know which days I should add them too.. My main focus is my chest and arms and am I even working my calves at all in this routine. I have been working out for four years but have never been serious about it, was just mostly a weekend warrior. Anyways, my goal was to look good for summer and I wanted some feedback if there's anything I should add this routine or take away. I know deadlifting is not for amauteurs but would like to advance to it. I also do cardio on my days off by running. Any feedback will be appreciated... Also, How many of you keep a notebook of what you do each week and does it help a lot? I was planning on starting that too. Thanks!!
PS. I am 180lbs, 5'11 with a body fat percentage of 18% using calipers.
I am starting to workout seriously and wanted to get my workout critqued before I dedicate 8-10 weeks to it. Right now, I am eating a healthy diet and am currently having two 100% Whey Shakes a day with 5mg of monohydrate creatine in each and currently just started taking Anadrox (8 capsules a day). My workout is OldTimer's 3 day workout plan but slightly modified.... I am looking at doing this...
Monday's-
Leg Press 3x10 at 185lbs on machine
Bench Press 3x10-7-5 at 45lbs on each side
Bent Over Row 3x10 at 45lbs
Shoulder Press 2x10 at 20lbs on each side
Shrug 2x10 at 55lbs on each side
Bicep Curl at 20lbs on each side
Wednesday's-
Leg Extensions- 3x10
Leg Curl- 3x10
Dumbell Press- 3x10 55lbs on each side
Seated Row- 3x10
Dumbbell Overhead Press- 3x10 25lbs on each side
Dips- 3x10 on Gravity Machine (I can't do more then 5 dips in a set without using it)
Dumbell Curl- 3x10 at 40lbs on each side
Friday- Same as Monday
I would like to add however cable curls to work my deltoids and sqauts but don't know which days I should add them too.. My main focus is my chest and arms and am I even working my calves at all in this routine. I have been working out for four years but have never been serious about it, was just mostly a weekend warrior. Anyways, my goal was to look good for summer and I wanted some feedback if there's anything I should add this routine or take away. I know deadlifting is not for amauteurs but would like to advance to it. I also do cardio on my days off by running. Any feedback will be appreciated... Also, How many of you keep a notebook of what you do each week and does it help a lot? I was planning on starting that too. Thanks!!
PS. I am 180lbs, 5'11 with a body fat percentage of 18% using calipers.
Yes I do keep a journal of my workouts. I think a journal should be kept, to track personal progress, but that is up to the individual. You say you have a healthy diet. Are you drinking enough water daily ??