Need new routine

T

ThreeSidedDice

0
Hey guys so I am finally back at school and have access to basically all the equipment I could ever need. Over the summer I used the workout listed below, but now at school I want a more complete work-out. I'd also like to start working my legs out. I'd appreciate it if anyone could post a better workout.

Day 1- Chest and Tri's
Dumbbell Bench Press 3x10
Incline Dumbbell Bench Press 3X10
Dumbbell Kickback (triceps) 3X10
Flys 3X10
Decline Bench press 3X10
Dips 2X30 1X20

Day 2- Back, Bi's, and forearms
Dumbbell Rows 3X10
Dumbbell Curls 3X10
Squats 3X10
Hammer Curls 3 X10
Reverse Flys 3X10

Day 3- Shoulders
Dumbbell Overhead (Military like) Press 3X10
Shrugs 3X10
Lateral Front Raises 3X10
Lateral Side raises 3X10
Forearm Curl palm up 3X10
Forearm Curl Palm down 3X10
Wrist Turnovers 3X10

Repeating taking the 7th day off

I also do 8 minutes abs 4/6 of the days and I'm going to try to push myself to run.
 
What height and weight are you? Are you skinny, fat or muscular. What are your aims? How old are you?

I am guessing that you want to gain muscle size and strength. For this you will want either a fbw or a split (push/pull or upper/lower). You have lifted before so you can choose what you like the most. I would suggest not breaking it up over more than two days. Personally, I would stick with the fbw.

For the legs you want leg press or squat or deadlift (quads and glutes) followed by romanian deadlifts.

I would suggest getting some lat pulldowns or pull ups in because those really work the lats.
You have the right set and rep range which is good but you have tons of isolation. For a workout it is recommended to have compounds first.

Do legs followed by bench, pull ups and shoulder press. Then you can do curls and other isolation. You really don't need that much on your forearms. If you use free weights you will be gripping and as you gain muscle on your body, you will also gain muscle on your forearms.

Remember that diet is very important. If you want more muscle you have to eat a calorie surplus and vice versa for losing weight. But if you are dieting you will not see many (if any) gains in muscle mass.
 
Thanks for the responses guys. Yea, I was looking for more compound exercises and I am looking to lose weight. I'm short at about 5'6" and 170 lbs so kind of fat. So I'm looking for a routine that involves more compound exercises. Thanks for the help.
 
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