Please Critique my New Routine!

T

thatozzieguy

0
I have came up with this routine based on the fact that i only have dumbells to work with...its a based like on a 3 day roster sort of thing..where i do 3 days and have 1 day off do 3 days have 1 day off etc etc

Bench Press
Shoulder press
Squats
Leg Lifts

Upright Rows
Side Crunch
Reverse Wrist Curl
Tricep Extension

Shrugs
Dumbbell Straight Leg Deadlift
Dumbbell Rear Delt Row
Dumbbell Lying External Rotation

feel free to tell me to change any of it or all of it.

Chad.
 
go to www.exrx.net and find the map of the body.
what you need to do is make sure that you are working every single muscle group once over your three work outs.

I dont have much time to help, but you need to work your lats. its hard with dumbbells, you need to be able to chin up on something.

if you cant work every muscle, then there is no point working any of them.
 
thatozzieguy said:
Squats
Bench Press
bent over bb row
Leg Lifts

push press
chins
bb or db lunge or step up
Side Crunch


conventional deadlift+shrug
weighted dips
arm stuff if wanted
abs


**Dumbbell Lying External Rotation--These should be worked in as a warm up on a regular basis (rotator cuff work).
Click to expand...

Changed in quote text.
 
what rep scheme are you using. might I advise a 4x8, I think this would be better as your fairly new to the routine, this will help make sure you have good technique so you can move uo to 5x5 in a month or so.
 
manofkent said:
what rep scheme are you using. might I advise a 4x8, I think this would be better as your fairly new to the routine, this will help make sure you have good technique so you can move uo to 5x5 in a month or so.
Click to expand...

i was doing 3x8 but i will give 4x8 ago ill have to push myself like a bitch to get that 4th set out though...but i guess thats where muscles come from...lol. Also can i just change the bent over BB row to a Bent over DB Row...

I went the EXRX website and i clicked on the groups and i tried to hit almost all...possibly some that i couldnt hit due to my lack of equipment though.

Also what exactly is a Push Press Exercise.
 
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thatozzieguy said:
Also what exactly is a Push Press Exercise.
Click to expand...

Imagine doing a standing military press....now add slightly more weight than you can strictly press. You'll now have to bend your knees to create momentum to press the weight over-head.

This would be a push press (Push with legs, press over your head)

Push Press


DM
 
Detroit Muscle said:
Imagine doing a standing military press....now add slightly more weight than you can strictly press. You'll now have to bend your knees to create momentum to press the weight over-head.

This would be a push press (Push with legs, press over your head)

Push Press


DM
Click to expand...


is that even possible with dumbells..thats all i have.
 
I don't mean to sound rude or anything but did you check out the link?

This a copy/paste from the site I posted:

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Abdominals
Equipment: Dumbbell
Mechanics Type: Compound


DM
 
actually i did see that bit i just didnt read it..due to a lack of headspace under my house would i be able to substitute that for a seated shoulder press.
 
thatozzieguy said:
Also can i just change the bent over BB row to a Bent over DB Row...

I went the EXRX website and i clicked on the groups and i tried to hit almost all...possibly some that i couldnt hit due to my lack of equipment though.
Click to expand...

db row. sure, wont change a thing.

as far as I am aware, you can work every single muscle in the body with dumbells apart from lats, for that you'll need somthing to hang from.
 
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