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Anonymous
Can someone look at my routine? 2017-07-20 10:45:06 Post No. 42207740
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Can someone look at my routine? 2017-07-20 10:45:06 Post No. 42207740
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So an aunt of mine came to visit from Mexico and I told her I wanted to get stronger. Long story short she and my uncle helped me build a temporary routine. It's kind of like training wheels I guess. However I want to know if I'm heading in the right direction. Can you guys tell me what you think?
p.s. I do cardio after every workout and I keep my bpm between 145-155. I am also on a diet as well until I am able to know how to have better nutrition over time by substituting certain foods and such. I'm also about 180 lbs and about 6 ft tall
Shoulder:
Shoulder press machine @ 4×15
Horizontal Laterals @ 4×15
Z barbell (from waist to over shoulders) @ 4×15
Forward Laterals and horizontal Laterals (left forward - right forward - horizontal) @ 4×15
Biceps:
Hammer and Normal Curls (one hammer set following are normal set) @ 4×15
Z barbell ( from waist to shoulders)@ 20 lbs 4×20
Predicador @ 20lbs 4×15
Back:
Bent over row @ 4×15
Lat pulldown (back) @ 4×15
Lat pulldown (front) @ 4×15
One arm dumbell row @ 4×15
Tricep:
Tricep push down on pulley with rope @ 4×15
Tricep dips (assisted) @ 4×15
Two arm dumbell extension @ 4×15
Tricep push down on pulley with bar @ 4×15
Legs:
Squat with weight @ 4×15
Lunges with weights @ 4×20
Leg press @ 4×15
Leg extensions @ 4×15
Rotary Calf @ 4×15
Leg Curl @ 4×15
Adductor @ 4×20
Abductor @ 4×20
Glute @ 4×15
Chest:
Bench press @ 4×10
Peck fly machine @ 4×20
Incline press @ 4×10
Dumbell fly @ 4×15
Cable crossover @ 4×20
Decline press @ 4×10
Haven't done any abdominal workout yet, I'm still deciding what I might want to do. This is what I've got so far.
Abdominal workout #1:
Knee to elbow
Half wipers
Arm/leg raises
Dead bug
Abdominal workout #2:
Plank rolls
Plank crunches
Sitting twist
Flutter kicks
>>
Read the sticky.
Do Starting Strength.
Throw this abomination out.
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>>42207740
Theres too much variety for a beginner there. You don't need that much volume to make progress as a beginner.
You would do better removing half of the exercises per each muscle group and training twice as often.
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>>42207740
It's shit.
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I forgot to mention that I pair them up. Biceps with shoulders, back with triceps, and legs with chest. Abdominal every other day.
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>>42207769
at teh very least it should biceps and back, triceps and shoulders.
but really, read the sticky.
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>>42207751
Aye, I work out 6 times a day. Biceps + shoulder, triceps + back, legs + chest. Abdominal every other day. Is too much variety bad for a beginner? I thought it would get me used to more exercises. Plus it feels really nice doing more than just one type of exercise for (example) biceps
>>
Troll thread. Abandon ship
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>>42207773
Ok I'll read it. I just wanted to know if this was good or not considering how the reps and sets look different from what the norm is (the 3×10-12). I mean my uncle is a fitness trainer and my aunt exercises, so i was a bit confused
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>>42207789
It's not :/..
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>>42207794
>uncle is a fitness trainer
And he wrote this garbage? That wall can't be built quickly enough.
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>>42207782
Its just not necessary for progressing as a beginner, you simply don't need that level of work. If anything it could be counterproductive because it takes you longer to recover. And remember, recovery time is not the same as time spent growing.
It can take 4+ days to recover from a super hard workout, but you will only be growing and getting stronger for 1-2 of those days.
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>>42207830
Based on what I have, what do you recommend me doing? Should I just scrap everything, rearrange things, take some stuff out?
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>>42207889
It really doesn't matter too much, just cut 50% of each bodypart's exercises awa, keep whichever you enjoy more because if you enjoy your workouts you're more likely to excel and keep at it.
consistency is much more important than which specific exercises you do.
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>>42207820
To be fair, my uncle only helped create the chest workout and back exercises. What's an ideal routine that you think would be better than this then?
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>>42207740
It IS training wheels, and not even good ones.
If you need training wheels, do 1 month of conditioning. Like, hill sprints and barbell complexes, or play some ball every day.
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>>42207912
Alright, thank you!
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>>42207924
Starting Strength
It's for people just starting out. Who want strength. The exact situation you're in.
Imagine that.
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