are there any major muscle groups im missing from this work out?

Discussion in 'Fitness & Nutrition' started by Divided Sky, Jun 26, 2007.

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  1. Divided Sky

    Divided Sky New Member

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    Day 1
    Bench Press 5x5
    Incline flys 3x8
    flat flys 3x8
    Tricep extensions 4x6
    Incline russian twists 3x6 (to each side)
    Straight leg raises 4x6

    Day 2
    Deadlift 5x5
    Bent over rows (db is fine) 3x8
    Pull ups 3 sets to failure (if > 10 then weight them)
    Olympic barbell curls. Be very strict on form don't move elbows at all. 3x8
    Preacher curls 3x8
    Hammer curls 3x8
    Saxon bends 3x6 to each side
    Decline bench sit ups weighted, 3x8

    Day 3
    Squats, all the way to the ground 5x5
    Front squats 3x8
    Shoulder press (dbs or barbell) 5x5
    Lateral raises 4x6
    Rear delt flys 3x8
    _________________________________

    this is letifo's beginner's workout. the equipment i have at home is minimal: pull-up bar, decline bench for sit-ups, dumbbells

    so with what im working with, i dont do the tricep pushdowns 3x8 suggested for day 1 and GHRs on day 3.

    i have two questions:
    1. am i missing any major muscle groups? which? what workouts do u suggest for me to do with dumbbells?
    2. why is this workout considered "for beginners"? what about it?
     
  2. JeffMerr

    JeffMerr Guest

    Maybe some SLDL's, I don't see any direct ham work. Also for a beginner program there is to much isolation. Doing 3 different types of curls after you already done DL's, pull-ups and rows is a little ridiculous.
     
  3. gtpjim

    gtpjim New Member

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    add more curls
     
  4. Divided Sky

    Divided Sky New Member

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    for my hams i just improvised this thing where i stand on one foot holding my dumbbells for extra weight, then slowly rise to my tip-toe, then slowly come back down 3x10 on each leg

    oh i also dont do preacher curls because i dont have a good place to do em, i make up for them with olympic barbell curls (well, with dumbbells)
     
  5. amdspitfire

    amdspitfire New Member

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    forearms
     
  6. Skeletor

    Skeletor Guest

    looks like an ok workout but if you're truly a beginner you might try the modified bill starr routine (aka "christophers" routine) or just in fact a genuine bill starr routine....
     
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