Newbie, Questions About Routine

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posted by David18

Hi all, I'm new here and have some questions about my exercise regime.
I started working out about 3 weeks ago and although I have seen some improvements, they are not drastic. I have recently learned that nutrition intake is important and will be increasing my calorie intake.

I am 5' 9" and weigh 126lb. I have two routines that I alternate Sunday to Friday and then have a 5k run on Saturday. The routines are as follows:

1: Arms, Chest and Abs.
- Biceps - Alternate Dumbell Curls (15lb each) - 10 reps each arm.
- Chest - Wide Grip Bench Press (35lb barbell) - 15 reps.
- Triceps - Seated Tricep Extension (10lb dumbell) - 12 reps each arm.
- Abs - Sit-ups - 2 sets of 20 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.
- Chest - Flat Dumbell Fly's (15lb dumbells) - 15 reps.
- Triceps - Short Grip Bench Press (35lb barbell) - 15 reps.
- Abs - Leg extensions - 20 reps.

2: Shoulders, Back and Legs.
- Shoulders - Alternate Front Arm Raise (10lb dumbell) - 15 reps each arm.
- Back - Bent Over Rear Arm Raise (10lb dumbell) - 15 reps.
- Legs - Lunges (35lb barbell) - 20 reps.
- Abs - Sit-ups - 2 sets of 20 reps.
- Shoulders - Shoulder Press (35lb barbell) - 15 reps.
- Back - Upright Rows (35lb barbell) - 12 reps.
- Legs - Squats (35lb barbell) - 10 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.

I do each routine twice through and they take about half an hour each in total (16 exercises a day). One of the main questions I wanted to ask was is it better to repeat sets as I am or straight after each other (ie. do each exercise twice and only go through the list once)?

Please could someone have a look at the workout and point out any mistakes or improvements to be made for maximum muscle growth.

Cheers, Dave.

posted by JasonSPQR

Good question, eager to see the responses too man. Welcome to the forum, too. ( I am a n00b as well)

posted by mongowillie

Welcome to the board.

Try grouping the bodyparts together, starting your workouts with the largest groups, working on down to the smaller ones. And do multiple sets per exercise before moving on to another one for now. Later on, you can alternate a couple of exercises (supersets), ie curls and extensions - but if you are just starting out, stick to the basics.
Looks like you are curling every workout. Not a good idea IMO. Muscles will grow when you are out of the gym, not while you are in.

These guys are great at suggesting diet improvements as well. Feel free to post your diet for them to comment on. I know for a fact (by your stats) that they are gonna tell you to eat. And when you are done eating, start preparing the next meal.

Also, I am not sure that the 5k run is good either. Cardio is needed, but for your size and weight, you should not be doing 5k all at once. Split it up and shorten it to maybe a mile or so each time instead of the 3.2 you are doing all at once.

posted by TomSizeMore

I'm going to have to disagree with Mongo. The 5k should be getting done in no more than 30 minutes. Remeber a basic rule of thumb is that anything over 100 minutes you are going to go catabolic which means your body will start to burn muscle for fuel. You should be fine running a 5k on the weekend, just make sure your food intake supports it.

Everything else sounds good though, break up your weight training into major muscle groups according to push/pull and leave the legs to a day all thier own.

And remember, EAT!!!!

posted by David18

I have looked at a couple of workouts on other sites and have come up with this, please have a look and see if its ok. I know that Day 1 is heavier than the others but I have an extra body part to work on that day. I have also altered my diet to include a lot more calories and protein but i'll have to monitor that for a few weeks till I know what my average intake of each is.

Day 1: (Chest Abs and Back, Total 18 Sets)

Chest: Wide Grip Bench Press - 3 Sets - 15, 12, 10 Reps.
Flat Dumbell Flys - 3 Sets - 15, 12, 10 Reps.
Abs: Weighted Sit-ups - 2 Sets - 15, 15 Reps.
Leg Extensions - 2 Sets - 15, 15 Reps.
Weighted Side Sit-ups - 2 Sets - 15, 15 Reps.
Crunches - 2 Sets - 10, 10 Reps.
Back: Bent Over Rear Arm Raise - 2 Sets - 12, 10 Reps.
Upright Rows - 2 Sets - 10, 8 Reps.

Day 2: (Biceps and Shoulders, Total 12 Sets)

Biceps: Alternate Dumbell Curls - 3 Sets - 24, 20, 16 Reps.
Barbell Curls - 3 Sets - 10, 8, 6 Reps.
Shoulders: Side Arm Raises - 3 Sets - 10, 8, 6 Reps.
Shoulder Press - 3 Sets - 12, 10, 8 Reps.

Day 3: (Triceps and Legs, Total Sets 12)

Triceps: Seated Tricep Extension - 2 Sets - 12, 10 Reps.
Skull Crushers - 2 Sets - 10, 8 Reps.
Short Grip Bench Press - 2 Sets - 10, 8 Reps.
Legs: Dead Lifts - 3 Sets - 10, 8, 6 Reps.
Squats - 3 Sets - 10, 8, 6 Reps.

Cheers, Dave.

posted by eric89

If that is the grouping u like that is fine. However I would suggest on day three doing squats before deadlifts as a safety precaution. I would much rather fail on deadlifts ans drop the weight to the ground, then have to figure out how to get out from under a loaded barbell. Also cut out a set on deadlifts since u r doing squats with them.

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