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DiscussBodybuilding.com
Master Lifter
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forestrunner91
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im a beginner... advice on my routine please?
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Wednesday, January 28, 2009 5:23 PM
( #1 )
hi. i hope this is the place for this... im primarily a runner, but i want to bulk up my upper body. im 155 lbs and 5'10", and ive been trying to get down a work-out routine for maybe a month now. I love working hard and maybe go a bit overboard sometimes, but overall, I enjoy it.
Somethings I should say first: during "gym" at school, I work out for maybe 45 minutes, and then I go home (15 minute car ride), run on the treadmill for 4 miles, and wrap up with maybe another 15 minutes working out. so overall: 1 hour weights, and 30 min run.
Here's my routine. Pretty much for everything I'm doing 5 sets of 10 reps. (is this too much/ should i change it up?):
Monday: Back/ Bi
Curl
Cable Upright Row
Hammer curl
Lat Pulldown
One-Arm Row
Standing Pushdown (i made up the name--- stand at a bar on a cable, then with straight arms, push it down)
Tuesday: Chest/ Tris
at school:
Cable Crossovers (love those!)
Tricep pushdown (again, my name-- stand at hanging rope on a cable, holding each end and using triceps push it down)
Dumbell Pullover
Dumbell Flies (only a few when i have time left)
at home:
Bench Press
Incline Press
(in between sets, i do forearm curls)
Wednesday- Shoulders
Dumbell Lateral Raises Front
....and Side
Dumbell Military Presses
Bent Over Dumbell Raises
Thursday- (not sure yet... any suggestions?)
Some form of Ab circuit
Lower back hyperextensions
Good Mornings
Friday- Legs.
Havnt done a leg day yet, so I'll make this up as i go along. I guess squats, calf raises, then quads and hamstrings.
At home: I suppose it probably wont be a good idea to run after working out my legs, so I'm planning on "arm biking" for 20-30 minutes. basically, we have an old exercise bike that lets you stand in front and push/pull the handles without foot peddling. its a great workout for pretty much all the upper body--i guess its more endurance than intense lifting. of course, I'll see how my muscles feel after the week before i try it
Weekend- rest... Save for a bike ride or long run (7-8 miles) on sunday
So far, Ive been worried that maybe im overtraining, but im afraid i enjoy it too much to stop.
Also, i realize i need to eat more to build (with all my running, i guess about 3500 calories) so im working on pigging out and eating snacks etc... sometimes i get paranoid about putting on fat and i second guess how much im eating, but im getting over this.
any advice/suggestions? sorry about rambling on for so long. thanks!
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ranger20
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Re:im a beginner... advice on my routine please?
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Wednesday, January 28, 2009 6:55 PM
( #2 )
that workout needs lots of help. if you are a beginner you should really be looking to a full body routine....read smoundzoe's sticky at the top of training page
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forestrunner91
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Re:im a beginner... advice on my routine please?
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Saturday, January 31, 2009 6:14 PM
( #3 )
i tried searching for smoundzoe, but nothing came up anywhere... is it possible it was taken down?
how could i improve my routine?
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jag92
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Re:im a beginner... advice on my routine please?
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Saturday, January 31, 2009 8:46 PM
( #4 )
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dtes
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Re:im a beginner... advice on my routine please?
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Tuesday, February 03, 2009 2:17 PM
( #5 )
as a beginner, i never did full body..i started off at the two muscles a day routine and i grew very efficiently. why is it necessary to start off fullbody? its not.
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connelly
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Re:im a beginner... advice on my routine please?
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Tuesday, February 03, 2009 2:23 PM
( #6 )
No it's not necesary to start off with full body of course, it's just best..atleast for pretty much everyone.
Goals by end of 2009: Bench 205 Squat 255 ATG Squat Clean 185 "There is no elevator to success, you must take the stairs."
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RobertN
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Re:im a beginner... advice on my routine please?
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Tuesday, February 03, 2009 2:41 PM
( #7 )
Never build a brick house before you build the foundation.
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ranger20
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Re:im a beginner... advice on my routine please?
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Tuesday, February 03, 2009 4:12 PM
( #8 )
dtes
as a beginner, i never did full body..i started off at the two muscles a day routine and i grew very efficiently. why is it necessary to start off fullbody? its not.
you dont have to start off full body it just best for beginners because it incoperates using the whole body. Just from my observation..when beginners do split routines they either A) dont do enough work B) do to much work. Plus split routines are pretty much usless if you do one where you do a muscle group once a week, and focusing on a muscle group twice a week is really to much for a beginner.
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CyrusJax
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Re:im a beginner... advice on my routine please?
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Wednesday, February 04, 2009 5:42 AM
( #9 )
your split is pretty bad man, your working chest/tris on tuesday which will also be hitting your shoulders a lot, then the following day you've dedicated a workout to shoulders! No need, overtraining is all thats going to happen, I recomend either:
full body 3 times a week
OR
push/pull/legs
Mon: push
Wed: Pull
Fri: Legs
something like that.
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