Before I Start, Please Eval. My Routine

[theycallmehutch]

I'm new to the forums, and to bodybuilding. I spent my first year in Iraq lifting, but I've taken a year off. I've just deployed to iraq again, and back to the gym i go. I've come up with a routine from the meager information that i possess. I'd like some feedback on it before i begin full swing, as i plan to keep a journal in the appropriate section of the forums. I'd be happy to answer any questions that may help improve this routine.

I'm 21 years old, 5' 7", 190 lbs. I'd like to gain mass and strength. As i said before, i've been out of the gym for a year.

I've ordered Superpump 250, Size On, Ergopharm Protein, and Novadex.
(I also ordered Humagro, but i've read that it's crap, so I may not use it at all)

Day 1- Bi's/Tri's

Bi's:
Barbell Curls 3x10
Preacher Curls 3x10
Zottman Curls 3x10

Tri's:
Overhead DB Extensions 3x10
Skullcrushers 3x10
Rope Pulldowns 3x10

Day 2- Rest

Day 3- Legs/Shoulders

Legs:
Squats 3x10
Leg Presses 3x10
Deadlifts 3x10

Shoulders:
Overhead Barbell Press 3x10
Arnold Press 3x10
"Hammer Throws" 3x5*
(*These are made up, they may have a real name. It's a front raise, lat. raise, and a "rear" raise for 1 rep. 5 reps for 1 set.)

Day 4- Rest

Day 5- Chest/Back

Chest:
DB Presses 3x10
DB Flyes 3x10
Pullovers 3x10
Cable Crossovers 3x10

Back:
Standing Barbell Rows 3x10
Lat Pulldowns 3x10
Seated Cable Rows 3x10

Day 6- Rest

Day 7- Rest



Please, any and all advice is welcome and appreciated. Thanks.

[theycallmehutch]

bump.

[pwhite911]

I wouldn't put my arms on the first day and weight until friday to do back and chest. I would switch those two days around.

Most of the exersizes look good, except on chest day. I noticed you don't do Flat bench barbell press and have no upper chest work. I would do flat bench, then incline barbell/db press, then flies, then pullovers.

[theycallmehutch]

on chest day, you suggest:

BB flat bench
BB incline
DB flyes
DB pullovers

is that right?

what about cables for a finishing move?

[BiggerGuns=LongerDrives]

I see some major flaws my friend

* The main thing I see is it's very low volume, very low. I'd probably run through your day in 20-30 mins and be done, this is not enough in my eyes.

* The other thing I see is you are dedicating 18 total sets for arms (tiny muscles).
This compared to only 9 sets for back and legs (the largest muscles).
You are as$ backwards here, it should be the other way around.

* And why do you have an "arms only" day, are your arms lagging???? Unless so, this is not needed.

* Also, you need to create your routine around basic compound movements, drop the flies and pullovers crap, etc...Unless you have a huge chest they are inferior, so spend more time and sets benching.

* Deadlifts are mainly a back exercise, switch them from leg day to back Day

* Your "standing barbell row" is more commonly reffered to an "upright row", which is mainly a shoulder exercise, so drop this from back day and move to shoulder day. You need to be doing "bent over rows" for the back. These are a major back builder, only 2nd to deadlifts.

Lastly, using your base routine, I'd switch it around to one of the following...
For a beginner, all are better than what you are doing now.

* Note, this particular routine will be hitting your arms twice per week (only needed if they are lagging). Biceps get hit with back and triceps with chest days.

Day 1 - Legs/Biceps
Day 2 - Chest
Day 3 - Off
Day 4 - Back
Day 5 - Shoulders/Triceps
Day 6 - Off
Day 7 - Off


Or you can try this out

Day 1 - Legs
Day 2 - Chest
Day 3 - Off
Day 4 - Back/Biceps
Day 5 - Shoulders /Triceps
Day 6 - Off
Day 7 - Off

Or even this

Day 1 - Back/Biceps
Day 2 - Chest/Shoulders
Day 3 - Off
Day 4 - Legs
Day 5 - Arms
Day 6 - Off
Day 7 - Off

Or the old school "one day a week", with weekends off (but this is inferior in my eyes)

Day 1 - Legs
Day 2 - Arms
Day 3 - Shoulders
Day 4 - Back
Day 5 - Chest
Day 6 - Off
Day 7 - Off

Or you can go to something more advanced, but only if you are ready, which I dont think you are, but I cant judge you from off the net, only by your posts.

Day 1 - Back/Legs/Biceps
Day 2 - Chest/Shoulders/Triceps
Day 3 - Off
Day 4 - Back/Legs/Biceps
Day 5 - Chest/Shoulders/Triceps
Day 6 - Off
Day 7 - Off

[theycallmehutch]

i'm pretty sure i'm going to be starting on the ripptoe or the starting strength program. haven't decided which yet.