Newbie Routine Advice

Discussion in 'Fitness & Nutrition' started by Kenny Dalglish, May 10, 2006.

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  1. Kenny Dalglish

    Kenny Dalglish New Member

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    hey guys..

    i just put together this routine with my friend..
    each day ill begin with 15 min cardio warmup and sunday will be cardio heavy..

    can you just take a look and let me know what you guys think.. add anything? subtract anything?

    Saturday –

    Triceps
    3x8

    Dumbbell Kickback

    Cable Pushdown

    Skull Crusher

    Lever Triceps Dip

    Bench Dips

    Back
    3x8

    Assisted Pull-Ups

    Dumbbell Bent-over Row

    Cable Seated Row

    Lever Seated Row

    Lever Seated High Row


    Monday –

    Chest
    3x8

    Bench Press

    Incline Bench Press

    Decline Bench Press

    Pec Deck

    Cable Crossover


    Wed –

    Shoulders
    3x8

    Arnold Press (dumbbells)

    Shoulder Press

    Raises

    Shrugs (dumbbells)

    Thur –

    Legs
    3x8

    Hack Squat (smith)

    Squat (smith)

    Leg Extension

    Leg Press

    Lunges

    Biceps
    3x8

    Straight Cable Curl

    Concentration Curl

    Preacher Standing

    Straight Bar Standing

    Hammer Curl
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    nope, try again
     
  3. MaineSucks

    MaineSucks OT Supporter

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    DO
    NOT
    EVER
    SQUAT
    ON
    A
    SMITH
    MACHINE

    EVER
    EVER
    EVER


    and don't make your own first routine. you have nothing to work with.
     
  4. Kenny Dalglish

    Kenny Dalglish New Member

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    a friend helped me put it together.. hes been lifting for a while..
    just do squats with a barbell?
     
  5. MaineSucks

    MaineSucks OT Supporter

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  6. Kenny Dalglish

    Kenny Dalglish New Member

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  7. MaineSucks

    MaineSucks OT Supporter

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    yes... the track of a smith machine can injure you when doing squats. Just because your friend has been lifting for a while doesnt mean he knows what hes doing (no disrespect to your friend) Biceps and tricep do not need that much volume. Bi's grow very easily with heavy back work. I don't do any curls (aside from a set or two every now and then for elbow health) and I have almost 20" arms. Keep your lifts simple and heavy, eat a lot, sleep a lot, and you will get big.
     
  8. Kenny Dalglish

    Kenny Dalglish New Member

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    cool thanks for the advice.. and no disrespect taken..
     
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