Noob routine critique

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posted by Pushed2TheLimit

Well I asked what supss to take in earlier but I guess I really could use a critque of my workout routine as it doesn't really seem up to par with the rest of what I have seen.

So stats are 5'11 208 decent build with the assumption that I am talking regular joe.
goal get bigger but with some definition, some veins would be nice :)

Currently I do a 2 day split which I do for 6 days, then take 2 days off. I always have 2 cario sessions in the form of hockey games twice a week for an hour each, and seeing as their are only 2 lines it's quite good cardio.

Just so you know about how I do my sets, once I hit 10 reps for 3 sets the following week I up the weight and do 3 sets of 7reps and try to push one more rep till I can do 10 for 3 sets then I wash and repeat.

Day 1
Chest/Tricept/shoulder

- Incline flies x3 sets
- Wide grip pull downs x3 sets
- 15 min sit ups
- Bench press x3 sets
- Overhead tricep extension x3 sets
- Chest press- Machine x3sets
- Shoulder press-Machine x3 sets

Day 2
Upper/lower back/bicep

Standing bicep curls x3 sets
Hyper extensions- holding weights x4 sets
Wide grip barbell curls x3 sets
Pull downs x3 segts
Standing cable curls x3 sets
Seated cable rows x3 sets

Thanks any imput would be nice, I know I have alot of isolation and could use other excercises, so if you would like to change my excerciese that would be fine, just explain why you would sub in one excersise for the one being removed. Thanks.

posted by Pushed2TheLimit

Guess it must be a pretty decent routine then ...

posted by bigchuckd

what about your lower half? Leg strength increases overall mass, strengthens your core and overall power (true strength), and it balances out your physique. Also, it has been said that leg work can increase natural testosterone levels because the muscles in your legs are the largest of the whole body, the body is forced to increase Growth Hormone levels in order to repair such a large area.
Of course im no scientist, ive just researched it. and ive been very satisfied with my growth since increasing the attention i gave my legs.

posted by Pushed2TheLimit

At the moment I take two days off , maybe I could just make it one and devote 1 day a week to legs, do you think that would be enough. Think that would work? Any suggestions for 1 day routine for what you suggest?

posted by A.B

I'll post more up later but you need to add squats and deadlifts... the main lifts you need to grow

posted by Pushed2TheLimit

well I can do deadlifts for sure but what muscles does that work on exactly? lower back mostly? Just so I can help fit it into the right day of my routine.

As for the squats I had a rotator cuff injury and had surgery for it and as a result I do not have full movement and squats tend to hurt as they put my shoulder in an awkward position.

Is there another version of squats that goes infront of your body rather then behind, I thought I heard of it. Once again what do squats work exactly.

Yeah I used to be fit, nothing special but since my first dislocation 2 years ago/ its all gone down hill, plus the surgery, so I am currently working my ass off now that I can lift weights again, don't even ask what I bench, anything shoulder related is weak, so everything :banghead: . My 6 month goal is to be able to bench 180 sets of 10, but thats a huge goal for me right now.

Also I will post a pic of me after a month of training, so I can get some critiques, anyways thanks for the advice.

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