new weight routine

M

mboylan86

0
alright people, this is kind of a repost, so sorry in adavance. posted my old routine up here and it turned out to be crap so just wondering what you's think of this?

cheers

Monday
Shoulder Press x 3 (10reps)
Incline Flies x 2 (10reps)
Flat Press x 2 (10reps)
Tuesday
Dumbell Squats x 3 (15reps)
Hammer Curls x2 (20reps)
Upright Row x2 (10reps)
Wednesday
Jackknife sit up x 3 (10reps) (with wieght?)
russian twist x 2 (15reps)
dumbell side bends x3 (25reps)
Thursday
Incline Flies x 3 (10reps)
Shoulder Press x 2 (10reps)
Flat Press x 2 (10reps)
Friday
Upright Row x 3 (10reps)
Dumbel Squats x 3 (15reps)
Hammer Curl x 3 (20reps)
Saturday
Jackknife sit up x 3 (10reps) (with wieght?)
russian twist x 2 (15reps)
dumbell side bends x3 (25reps)
Sunday
Watch Tv
Drink beer

im using about 8.5kg on each dumbell, should it be a bit more?
 
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Helluvalot better than the sit-up push-up routine. Is this home or a gym? Do you have access to a barbell? Just a couple of thoughts:

  • Try cutting it down to 3 or 4 days (you're gonna want to recover and you'll probably work harder on 3 or 4 days a week than on 6)
  • Include some deadlifts to a couple of the days
  • move that ab stuff to your existing days

Just a few thoughts. There's probably more, but I think that'd make a good start.
 
cheers mate,

i was readin somewhere today you're not ment to train after eatin, this true, i always do (strapped for time as it is)
 
sorry mate, these are pretty vauge

wants to bring my bf down to near 10% (at about 19/20 now)
gain muscle definition + mass
 
You need more. . .

Doing 2 sets of 3 exercises (1 per muscle group) simply isn't enough. Most people wouldn't even break a sweat doing that.

If you're a beginner, swith to fullbody and once you're strong enough, do splits.
 
mboylan86 said:
cheers mate,

i was readin somewhere today you're not ment to train after eatin, this true, i always do (strapped for time as it is)
Click to expand...

That's not true. Infact, preworkout nutrition is one of the most important parts of weight training. It's never good to workout on an empty stomach.
 
I think Whiplash is right, if you try to workout on an empty stomach you will probably get tired after a short while. I have a protein drink and a banana right before I start my workout. You might also want to look into what DEF had to say about cutting your days down to 3 or 4. Your body probably needs at least 48 hours to recover. I would switch to a M W F routine.
 
the thing about not working out after eating is true, but not when put like that. Dont workout right after you have eaten. Try eating a big dinner, a steak or something then go hit the weights right afterwards..
I usually have my pre meal 30 minnutes before i hit the gym.
 
yeah that all makes sense, thanks. changin the whole thing round to a fully body 3 days a week (maybe 4?), what u's think

Monday
Bent over dumbbell row 3 sets (20 reps, 15, 12)
Dumbbell press 3 sets (30, 25, 20)
Dumbbell upright row 3 sets (20, 15, 12)
Dumbell Suats 2 sets (20, 15, 12)
Alternate Dumbell Curls 3 sets (20, 15, 12)
Standing Dumbell Tricep Curls 3 sets (20, 15, 12)
Dumbell Crunches 3 sets (25, 20, 15)


Wed
Dumbell Suats 2 sets (20, 15, 12
Bent over dumbbell row 3 sets (20, 15, 12)
Dumbell Crunches 3 sets (25, 20, 15)
Dumbbell upright row 3 sets (20, 15, 12)
Dumbbell press 3 sets (30, 25, 20)
Alternate Dumbell Curls 3 sets (20, 15, 12)
Standing Dumbell Tricep Curls 3 sets (20, 15, 12)

Fri
Bent over dumbbell row 3 sets (20, 15, 12)
Dumbbell press 3 sets (30, 25, 20)
Dumbell Suats 2 sets (20, 15, 12)
Standing Dumbell Tricep Curls 3 sets (20, 15, 12)
Alternate Dumbell Curls 3 sets (20, 15, 12
Dumbbell upright row 3 sets (20, 15, 12)
Dumbell Crunches 3 sets (25, 20, 15)

thanks for the help people
 
Um, to answer that question better you might want to let us know if you are working out at home with only dumb bells. Otherwise there might be some better exercises that you could do.
 
yeah from home with only dumbells mate, dont have enough time (or cash) to get to gym with 9 hours work and 3 hours comute a day.
 
Yeh,I only use dumbells aswell. I only use them twice a week,but it seems to be working fine and ive become a lot more defined over the past few months. But there's no question that proper weights would boost muscle growth greatly.

Push yourself more than you think you can, and it really pays off.
 
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