Suggestions for improvements to my workout routine

M

mvfcdan

0
Hey everyone I was hoping to get some suggestions for any improvements that can be made to my from my workout routine. If anyone can see that i'm missing anything please tell me.

I'm 18, 6"2 and weigh 168 lbs.
I have been doing this routine for about 3 months now and I aim to do it three times a week.
The equipment i have is a bench with the bench press head thing, and also dumbells.

My routine:
- bench press
- db shoulder press
- bicep curl
- dips
- sit ups
- barbell standing upright row

and I run every 2nd day.
I know that I lack leg exercises here, I am unsure whether running is enough for my legs, as my main goal is to increase upper body strength, or if someone can suggest some general leg exercises.
Also, is it better to be doing this routine 3 times a week or to be dividing the excercises into groups like chest, legs etc. and doing them on different days?

Another question, what are the best exercises for triceps? (i'm unsure of the effectiveness of dips).

Any feedback/suggestions would be much appreciated.
Thanks
Dan
 
3 times per week is good for weight training. Dips are prolly the best tricep exercise. You need to work your legs and cut down the running to 2-3 times per week imo.

Something like this:
2 sets per exercise plus 1 or 2 warm up sets
Squats
deadlift
bench press
Chin ups
military press
dips
barbell curl
chinnies
 
Working your legs is a must regardless of whether you just want to build upper body strength. Why would you want to do just that anyway.

All push exercises will work the triceps....i.e. bench, military press, dips etc. I personlly like dips for the triceps (works lots of other muscles too...). There are other isolation exercises too but I dont waste my time on them...up to you.

You need to incorporate at least squats and deadlifts into your routine which are staples of any workout.


personally, I would take the list of exercises above, add lunges, split squats and rows, remove barbell curls, then split them in two and alternate workouts (4 compounds per workout). I.e.

workout A
Squats
lunges
bench
row

workout B
Deadlifts
split squats
military press
chin-ups lat pull downs
 
Thanks for the help,
just a few more questions: How many sets/reps should i be doing? I was thinking 1 warm up + 2 sets of 10.
And what do u mean by "4 compounds per workout"?
Also, i am not sure which exercises i should be grouping together.
I have had a go at incorporating your suggestions into a new routien here. Feedback on the new one would be appreciated

Workout A
-Dips
-Bench
-Row
-Squats
-Bicep curl

Workout B
-Deadlift
-Chin-up lat pull down
-Db shoulder press/military press
-Split Squats
 
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