quick comments on routine?

W

Warstein1

0
Hi Everyone,
I`m just getting back into working out and have written out a rough routine and was hoping you could just have a quick look and if possible make a comment or two.My main aim is to bulk up to a nice shape and loose some fat on the way:-

Monday ( chest ) - Wide arm press ups
Pull ups
Dips
Bench press
Dumbell flys on bench

Tuesday - Cardio, run/stepper for 20 mins

Wed - ( arms+back) Dumbell Curls + Raises
Lat pulldowns
Close arm push ups
Reverse push up(tricep)
Low row
Sit-ups
Thurs - as per tuesday

Friday ( shoulders+back) Military press
Hang clean and press ( barbell + dumbell)
Dead lift
Incline dumbell raises
Dumbell Shrugs
Sit-ups
Sat, Sunday- Just chill out maybe with some cardio!

I`m not sure if theres maybe a bit much packed in, I`m going to increase the weight maybe each set where possible. You`ll notice most exercises are compound, this is as I workout in my garage and have a multigym, inclined bench press and pull up bar aswell as loose weights. The only supplement i take is creatine twice a day but I do eat plenty of fruit, veg, rice, chicken fish. Also, I have split the days to certain muscle groups however, I figured this ok as most exercises work many muscle groups.

Many Thanks for reading
 
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Too much upper, not enough lower
Ratio of lower exercises (Deadlift) to upper (everything else you have) is 1:16 in a week's time.

You need squats and deads.

If you are lifting 3 times a week, it should be full body. There should either be squats or deads, or some kind of unilateral lower body work on each day.
 
Thanks for that, I see what your saying, i`ve just had a look at a few lower body exercises and i think i`ll throw in some leg extensions, deads, squats, hamstring curls, lunges. If i did these twice a week it will even the ratio out a bit.
 
you should have equal amounts of lower and upper.
definitely not upper more than lower.

BTW
always have the hardest exercises first.
such as deads and squats.
bench would come before flies etc.
 
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