Workout Routine from a Beginner

M

mugen_GTMD

0
I have posted a week ago in the introduction area, and it has been about 2 weeks since I started working out.

My exercise equipments are dumbbells(2x 20lbs), and a utility bench. I do almost all my Reps by 10 in sets of 3, but some I can do more of.

My routines so far are as follow:

Monday - Mid Section
Bent-over Row
Shrug
Bench Press
Crunch (30 reps, 3 sets)
Side Bend (20 reps, 3 sets)
Straight-leg Deadlift

Tuesday - Lower Body
Lunge (15 reps, 3 sets)
Squat (15 reps, 3 sets)
Single Leg Calf Raise (20 reps, 3 sets)
Straight-back Straight-leg Deadlift
Straight-leg Deadlift

Wednesday - Upper Body
Triceps Extension
Curl
Shoulder Press
Upright Row
Hammer Curl
Wrist Curl

Thursday - Mid Section
Lying Row
Upright External Rotation
Pullover
Fly
Twisting Crunch (30 reps, 3 sets)
Straight-leg Deadlift

Friday - Off Day

Saturday - Lower Body
Rear Lunge (15 reps, 3 sets)
Side Lunge (15 reps, 3 sets)
Step-up (20 reps, 3 sets)
Straight-back Straight-leg Deadlift
Straight-leg Deadlift

Sunday - Upper Body
Arnold Press
Front Raise (6 reps, 3 sets)
Concentration Curl
Kickback
Rear Delt Row
Reverse Wrist Curl

I was wondering if I could please get tips or rearrange my routine as you see fit. As stated on the other thread, I have never exercised before but I'm trying to do the best I could with the materials I find on the internet. Thanks in advance for your responses.
 
At the moment I'm 200 punds and 5'9". My goal is to get stronger and drop down to about 170-180 pounds. I would like to see muscle cuts and not too much worry about being big and bulky.
 
thats really important, because in order to **track** ur progress, u need to track first, ur body fat % as well as the circumference of ur bicep, calves, etc. *mm*

um go to a fitness center, any* they will measure you for free of charge. & in the future, if u would like to do this by yourself, purchase a fat caliper. i'd recommend purchasing the $25 (gnc sales it for 49.99 ><) there are better deals though... like allstarhealth.com... it is digital fat caliper with the myotape *measuring tape* online. its worth it i'd say.

the thing is, u need to keep track of ur progress week by week. thats what i do. and continue. if u want to be cut, like u said. u need to lose thos extra lbs of fat, and to know how much u began with, u need to know ur body fat %
 
Okay! Thank you! =) I'll go home and order one tonight. Thanks for the great tip. I would have never known to do it, I thought the results are from physical appearance.
 
mugen_GTMD said:
Okay! Thank you! =) I'll go home and order one tonight. Thanks for the great tip. I would have never known to do it, I thought the results are from physical appearance.
Click to expand...

ROFL, physical appearance? hehe , sure sure! but u gotta know that, being able to track ur progress is what *drives* YOU! not only just looking the mirror lol

yeh dude, here a tip, if ur body fat % is around 11-13 , i'd say your pretty ripped and cut. i like ur workout routine btw.
 
Body fat percentage is important, but it's not a dire need that needs to be addressed immediately - before starting a good routine, per say.

This routine needs A LOT of work. There is very little rhyme or reason to any of it.

For example, you have "mid section" and then "lower body" but yet you have straight leg deads on both days. Your upper body days are more like shoulder and arm days rather than an upper body day.

This is probably too much, 6 days of lifting isn't necessary unless you are training for something and have a ton of experience. If you are going to be working out most days of the week, create a split that leaves a decent amount of time (at least 48 hours) for the muscles your worked.
 
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