My program - is it ok?

B

bizz

0
Hello everyone!

I'm new here so don't be too hard on me :eek:

I've recently started to work out again and I need you guys to tell me if I'm doing anything wrong.
I weight 155 and am hoping to be 165-170. If have a little fat on my belly but thats all.
So here is my program:

Day 1: Bicep and back + abs

barbell curl 4x8
pull down 4x8
dumbell curl 4x8
machine rows 4x8
dumbell curl until I can't no more!!

Day 2: Legs

leg press 4x8
leg extension (lower thighs) 4x8
leg curl (hamstrings) 4x8
standing calf raises 4x8

Day 3: Chest + abs

dumbell press 4x8
machine fly 4x8
dumbell incline press 4x8
dips 4x10
machine bench press 4x8

Day 4: Shoulders and tricep

dumbell shoulder press 4x8
one arm dumbell tricep curl 4x8
barbell upright rows 4x8
push downs 4x8
front dumbell raises 4x8
dumbell lateral raises 4x8

Any comments??

Thanks

Björn
 
No squats, no deadlifts, too much emphasis on arms over back, no free weight movements for hte back, don't do triceps/shoulders the day after chest, back before biceps, redo your leg day completely, over kill on the chest pressing, and throw out the upright rows.
 
nice help ajp...

try this instead....
Deadlifts 5 x 5...alternate with squats every 2nd session
Pull Ups 3 x 10...alternate with wide cable row every 2nd session
Bench Press 3 x 10...alternate with incline press every 2nd session
Handstand Push Ups against wall 3 x 8...alternate with shoulder press every 2nd workout
Stifflegged Deadlift 3 x 10...alternated with leg curls every 2nd workout

do this 3 times a week so you'll do 1 session 1/week and the other twice a week then in reverse the next week...increase wt when you can and keep rest below 1min...can add abs if you want but i wouldn't
 
are you being rude to AJP, Swans?

I'm with Evo...ditch the machines, focus on compound exercises, not isolation.
 
Heres a better routine, and there are 4 exercises per muscle group you can also do that I can think of

Day 1: Chest, Shoulders, Triceps
Day 2: Back, Biceps
Day 3: Legs, Abs
Day 4: HIIT
Day 5: Rest

and then repeat. If you are going for a equal amount of strength, size, and Endurance go with 3 sets of 10. If your more into strength then try doing 5x5 routines. If your trying to gain weight, as you said, look up bulking in the forum and do 3 sets of 10.

Here are some exercises to:
*Some of them your going to have to google search to see what it looks like.

Leg exercises
---------------
Squats
Deadlift
The Lunging Step-Up
The Zercher Squat ()
The Plate-Loaded Front Squat

Ab Exercises
-----------------
Weighted crunch
The zercher squat
Leg lifts
seated knee ups (+15)

Shoulders
----------------
incline bench
military press
The Scap Push-up (15-20 reps)
dumbbell raise (when the dumbbell is to your side and you lift it up)

Chest
---------------
Bench Press
Side bench press (same as dumbbell flys )
Decline Bench press
Push ups

Triceps
--------------
Dips
Skull Crushers
Tricep Pulldown
Close-grip bench press

Back
---------------
wide Lat pulldown
Bent over row
Back extension
close lat pulldown

Biceps/forarm
----------------
Barbell bicep curl
Forearm reverse curl
wrist curls
reverse wrist curls
dumbbell bicep curls

Edit: Do compound exercises first.
 
swans05 said:
nice help ajp...

try this instead....
Deadlifts 5 x 5...alternate with squats every 2nd session
Pull Ups 3 x 10...alternate with wide cable row every 2nd session
Bench Press 3 x 10...alternate with incline press every 2nd session
Handstand Push Ups against wall 3 x 8...alternate with shoulder press every 2nd workout
Stifflegged Deadlift 3 x 10...alternated with leg curls every 2nd workout

do this 3 times a week so you'll do 1 session 1/week and the other twice a week then in reverse the next week...increase wt when you can and keep rest below 1min...can add abs if you want but i wouldn't
Click to expand...

Evo had already said everything I was thinking, aside from the machines obviously.

That's an alright workout, but not the same thing is good for everyone, especially someone who is relatively new to or just getting back into working out. No offense to bizz, but you wanna put someone jumping right this doing 5 x 5 deadlifts? It's also gonna be hard for almost anyone to do 3 x 10 on pullups unless that person is pretty light and/or really thin.
 
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