Any advice on progression for my routine??

[mrjammin08]

Hi

I have been weight training now for about 6 months, 3 times a week and now want to maybe take it up a level. But i need help as I don't know too much.

My ultimate aim is to build muscle and lose fat (tone up).

At the moment my routine is as follows;

Mondays

-Barbell Bench Press - 8 sets of 8

-Standing Barbell Curl - 8 sets of 8

-Seated Barbell Press behind Neck - 8 sets of 8

-Bent over Row - 8 sets of 8

-Dumbell Flys - 4 sets of 16

Tuesdays

-One hour cardio

Wednesday

-Barbell Bench Press - 8 sets of 8

-Standing Barbell Curl - 8 sets of 8

-French Press - 8 sets of 8

-Behind Neck Lat Pull downs - 8 sets of 8

-Dumbell Flys - 4 sets of 16

Thursday

Rest

Friday

-Barbell Bench Press - 8 sets of 8

-Standing Barbell Curl - 8 sets of 8

-Squats - 8 sets of 8

-Pull downs to waist (machine) - 8 sets of 8

-Dumbell Flys - 4 sets of 16

Saturday & Sunday

Rest



This routine is mainly for convenience and through lack of knowledge. I have done a bit of research but am finding it difficult to come up with a new routine, or ways to tweak my own.

I'm open for criticism, so any advice would be aprecaited!

[PhiSigPhi]

To much chest and ancillary exercises and defintiely not enough legs and back.

Theres a lot of good information on here about developing an appropriate routine.

For a 3 day/week routine, its best to either do a push/pull/legs routine or 3 full body routines.

In general, each day should include roughly 4-6 different exercises and a total of about 18-24 sets for the entire workout (again this is just general. It doesn't HAVE to be like this but its a great starting point.)

For example, 3 full body days per week:

Monday
Squat (5x5 OR 4x6 OR 3x8 OR 3x10 OR 4x8)<-- These sets/reps work best in general for compound movements
Bench Press (See above)
Bentover BB row (See above)
SLDL (See above)
CG BP <--exercises meant to stimulate ancillary parts, i.e. tris, bi's, shoulders, calves, should be at least 8 reps.
Rev Grip Pull downs

Wednesday
Incline DB BP
Front Squat
DB Rows
Hypers
Tricep Extensions
DB Curls

Friday
Pull ups
Squat
SLDL
Bench Press
Reverse Grip BB Row
CG DB Press

That's just an example. you can then modify sets/reps based on this. Try not do to more than 9 sets for any one body part each day...at first.

I know this is a quick run down but it's just to help you understand.

Cardio
If you are trying to drop some fat, you should plan on doing 2-3 days of cardio either in the morning or after lifting if time is a factor.

[Red5]

Try this fella:

Beginners Routine

Another tip is the search function