my routine - critique please

D

d_pipa

0
Hey,

I achieve to gain muscle. Unfortunately, there is no squat rack at my gym, only smith machines which I am avoiding to use. Can you be honest and give me feedbacks about my routine?

If there is any better routine without squat rack out there, I would be greatly appreciated to have a look and tell my personal trainer to change it. :tu:

Monday

Light aerobic - swimming

Tuesday

Chest and Biceps

5 minutes on X-Trainer(warm up)
Barbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Fly
Barbell Curl
DB Curl

Wednesday

Light aerobic - swimming

Thursday

Legs and Shoulders

5 minutes on X-Trainer(warm up)
Dumbbells Front Lunges
Dumbbells Front Squats
Dumbbells Shoulders Press
Barbell Front Military Press
Lateral Raise Stand

Saturday

Back and Triceps

5 minutes on X-Trainer(warm up)
Dumbbells Rowing
High Pulley Sel Pull Down
Lat Machine Selection : Triangle Pulldown
Dumbbells French Press - Two Hand
Radiant : Close Grip Push Down
Crunch Bench : Sit Ups
Flat Bench : Leg Lifts
Lower Back Selection : Extension

Thanks :jump1:
 
Confusing. Go with a push pull which will work back/biceps, and chest/shoulders/triceps. When you bench, you're working triceps and when you row, you're working biceps. The way you have them, you're working triceps when you bench, then again when you 'officially' work them (and same for biceps). It's backwards.
 
looks solid to me actually. I see the reasoning for this workout as you have a lot of time separation between the upperbody workout. As for leg, I would add in leg extension and leg curl and calf raises as well.

If you are trying to gain weight, watch the Diet and eat a lot of protein (1g per bodyweight, actually 1 g for 1 lb of LBM). The routine works well if you are starting off with weight training or returning BUT like Mel wrote, later on you might want to consider going Chest+tricep, back+bic, Legs+abs. Throw in shoulder whenever you feel like between chest or back workout, whenever you are not as sore or worn down.
 
cheers foe the replies


ive just decided to do stronglifts 5x5, using the steinborn lift.

simple to use :laughing2:
 
Thank you for your help, to discuss about my routines. Tonight I went to the gym, and did the 5x5. Im surprised how short and intense it is, especially with the free bar. Comparing to smith machine, the free bar is MUCH more better than the machine. When I did the squats, I was sore with the bar (20kg) without any weight on.

Looking forward to it on Friday, my second session
 
Hi people... long long time since I have been in this forum. well, as M starting working out, I would like to get the pictures or video clip on how these workout is done. thanks.
Dumbbell Fly
Barbell Curl
DB Curl
 
Riddic said:
Hi people... long long time since I have been in this forum. well, as M starting working out, I would like to get the pictures or video clip on how these workout is done. thanks.
Dumbbell Fly
Barbell Curl
DB Curl
Click to expand...

Just type them in google. If you are starting to work out do a FBW (fullbody workout) not dumbbell fly or curls.
 
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