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01-20-2007, 12:27 PM
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new to weight lifting
hey, here is my routine, im looking for help on improving it. i have been lifting for around 1-2 months using this. and i dont want to waste any time training wrong. im 16 y/o ht-5,6 weight-115-120. im trying to gain weight, and bulk up since im very skinny. all suggestions are appreciated!!!
Day 1: Chest, Shoulders, Triceps Dips (as many as possible x 3 sets) 1 mintute between sets Dumbbell Flies (8 reps x 3 sets) Dumbbell Bench Press (8 reps x 3 sets) 1 mintute between sets Barbell Bench Press (8reps x 3 sets) 1 mintute between sets Military Press (8 reps x 3 sets) 1 mintute between sets Lateral Raises (8 reps x 3 sets) 1 mintute between sets Tricep Extensions (8 reps x 3 sets) 1 mintute between sets Day 2: Back, Biceps, Forearms Pullups (as many as possible x 3 sets) 1 mintute between sets Barbell Rows (8 reps x 3 sets) Dumbbell Shrugs (hold at the top for 2 seconds 8repsx3sets) 1 mintute between sets Barbell Curls (8 reps x 3 sets)1 mintute between sets Dumbbell Curls (8 reps x 3 sets) 1 mintute between sets Day 3: REST Day 4: REST Day 5: Back, Biceps, Forearms Pullups (as many as possible x 3 sets) 1 mintute between sets Barbell Rows (8 reps x 3 sets) Dumbbell Shrugs (hold at the top for 2 seconds 8repsx3sets) 1 mintute between sets Barbell Curls (8 reps x 3 sets)1 mintute between sets Dumbbell Curls (8 reps x 3 sets) 1 mintute between sets Day 6: Chest, Shoulders, Triceps Dips (as many as possible x 3 sets) 1 mintute between sets Dumbbell Flies (8 reps x 3 sets) Dumbbell Bench Press (8 reps x 3 sets) 1 mintute between sets Barbell Bench Press (8reps x 3 sets) 1 mintute between sets Military Press (8 reps x 3 sets) 1 mintute between sets Lateral Raises (8 reps x 3 sets) 1 mintute between sets Tricep Extensions (8 reps x 3 sets) 1 mintute between sets Day 7: REST Day 8: REST i dont have a leg/abs day since i skateboard and walk alot every day. 
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01-20-2007, 01:08 PM
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well skateboarding and walking doesnt make your legs stronger, sorry about that. You do need a leg day, it is imperative to help your overall growth. you also need to do some dead lifts on your back day. They are very beneficial and build a lot of overall strength. i also see a lot of bicep work, that isnt necessarily bad, but I think it can be a waste of time, maybe a few sets a week, but whatever. Pullups are cool, BB Rows are good exercise as well. I would recommend adding a leg day though. Good luck. There is some more stuff I could suggest, I have to go though, so i am sure someone else will chime in.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-20-2007, 04:08 PM
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01-20-2007, 07:07 PM
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__________________
Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-20-2007, 07:18 PM
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Sprints Crunches Squats (8reps x 3) 1 minute between sets SLDL (8 reps x 3 sets) 1 minute between sets any other suggestions?
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01-20-2007, 07:25 PM
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Dude, you are doing too much shoulder work. Drop one of the bench movements, especially since you are going twice a week.
I would also recommend you drop the shrugs. You need to have hips & calves on leg day also. Since you are just starting out, why are you trying to get complicated and do a rotating split over 8 days?
__________________
The Resident Training Log Ballbuster.
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01-20-2007, 07:34 PM
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well since im very new to weight lifting im not sure what to drop.. do you have any suggestions on what bench movement i should get rid off? and i also need some hips and calves exercises, i dont have any machines, just a bench and free weights, i also have something that connects to the bench that is for legs.
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01-20-2007, 07:44 PM
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Just do flat bench for now.....
Standing barbell calves are fine.... Do you have a pic of what you have that connects to the bench........is it a cable or some sort? If you are talking about a leg extention, that won't work. You would need to buy some bands.
__________________
The Resident Training Log Ballbuster.
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01-20-2007, 07:49 PM
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01-20-2007, 07:51 PM
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Buy some bands @ ironwoodyfitness.com.
__________________
The Resident Training Log Ballbuster.
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01-20-2007, 07:58 PM
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Day 1: Chest, Shoulders, Triceps
Dips (as many as possible x 3 sets) 1 mintute between sets Dumbbell Flies (8 reps x 3 sets) Dumbbell Bench Press (8 reps x 3 sets) 1 mintute between sets Barbell Bench Press (8reps x 3 sets) 1 mintute between sets Military Press (8 reps x 3 sets) 1 mintute between sets Lateral Raises (8 reps x 3 sets) 1 mintute between sets Tricep Extensions (8 reps x 3 sets) 1 mintute between sets Day 2: Back, Biceps, Forearms Pullups (as many as possible x 3 sets) 1 mintute between sets Barbell Rows (8 reps x 3 sets) Deadlifts (8 reps x 3 sets) Barbell Curls (8 reps x 3 sets)1 mintute between sets Dumbbell Curls (8 reps x 3 sets) 1 mintute between sets Day 3: Legs/Abs Sprints Crunches Squats (8reps x 3) 1 minute between sets SLDL (8 reps x 3 sets) 1 minute between sets Standing barbell calves (8 reps x 3 sets) Day 4: REST Day 5: Back, Biceps, Forearms Pullups (as many as possible x 3 sets) 1 mintute between sets Barbell Rows (8 reps x 3 sets) Barbell Curls (8 reps x 3 sets)1 mintute between sets Dumbbell Curls (8 reps x 3 sets) 1 mintute between sets Day 6: Chest, Shoulders, Triceps Dips (as many as possible x 3 sets) 1 mintute between sets Dumbbell Flies (8 reps x 3 sets) Dumbbell Bench Press (8 reps x 3 sets) 1 mintute between sets Barbell Bench Press (8reps x 3 sets) 1 mintute between sets Military Press (8 reps x 3 sets) 1 mintute between sets Lateral Raises (8 reps x 3 sets) 1 mintute between sets Tricep Extensions (8 reps x 3 sets) 1 mintute between sets Day 7: Day 3: Legs/Abs Sprints Crunches Squats (8reps x 3) 1 minute between sets SLDL (8 reps x 3 sets) 1 minute between sets Standing barbell calves (8 reps x 3 sets) 1 mintute between sets Day 8: REST how is this? or do u think im not resting enough??
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01-20-2007, 08:03 PM
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 - Only do flat bench on push day. - Back & Legs need to have 2 days between them because a lot of the same muscles are used during squat & deads. - Drop the 8-day stuff man. If you are just starting out, just use the 7 days that there are in a week. Unless there are 8 days in a week for you for some reason. lol Like this: Monday - Pull (back/bis) Tuesday - Rest Wednesday - Push (chest/tris/shoulders) Thursday - Rest Friday - Legs Sat/Sun - Rest Make sense?
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The Resident Training Log Ballbuster.
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01-20-2007, 11:38 PM
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and god damn it, get rid of the db press, and put flat bench first, same as deadlifts and squats. they r the most taxing so they should b first. u can add in dips in first as well as flies (well flies r crap but some ppl swear by it still) as a pre-exhaustion exercise, but u wouldnt know what that is since ur new so no need to get complicated. flat bench, DL's and squats first on there respective days. hip work is also good, very under-rated IMO.
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01-21-2007, 06:59 AM
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"- Only do flat bench on push day."
so you want me to take out dips, flies, military press, etc and only do flat bench? Monday: Back, Biceps, Forearms (pull) Deadlifts (8 reps x 3 sets) Pullups (as many as possible x 3 sets) 1 mintute between sets Barbell Rows (8 reps x 3 sets) Barbell Curls (8 reps x 3 sets)1 mintute between sets Dumbbell Curls (8 reps x 3 sets) 1 mintute between sets Tuesday: REST Wednessday: Chest, Shoulders, Triceps (push) Barbell Bench Press (8reps x 3 sets) 1 mintute between sets Thursday: REST Friday: Day 3: Legs/Abs Squats (8reps x 3) 1 minute between sets SLDL (8 reps x 3 sets) 1 minute between sets Standing barbell calves (8 reps x 3 sets) Crunches Sat/Sun: REST Last edited by Cypher; 01-21-2007 at 07:03 AM.
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01-21-2007, 09:36 AM
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cut your curling in half as well your working your bis with pull ups and rows at the most do 2 sets of bb curls and a set or 2 of db
Military press is fine, dips are fine for tri work, and flies are ok to for stretching after everything else is done Jlo is saying drop the db presses the rest of the chest day is ok. If you want to only rest 1 minute thats fine but I'd puke doing squats with 1 minute rest. On my squat, deads, bench I go for 3-5 minutes rest depending on what I need its a personal preference some can do 1 minute and be fine for the next set I want to have full strength when I go into the next set so I wait a little longer. Check out my journal I do a 3 day push pull leg split. I'm currently training for a push/pull meet in Feb so I'm not squating right now and my wieghts are a little on the lite side right now so I can peak out on meet day, after the meet the squat will be back in full effect. My journal should give you some ideas its based on what JLo just told you but will give you some choices on ways to change it up later on down the road.
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