Check my workout routine

[Zipz]

ROUTINE SWOLE
Monday: Legs
Seated butterfly stretch
3 sets of Leg Extensions (1st set warmup)
4 sets of Barbell Squats, 8-10 reps
2 sets of Dumbbell weighted Lunges, 20 reps
3 sets of Stiffed-Legged Deadlifts

Tuesday: Chest
Wrist flexors stretch, extensors stretch & the stair stretch.
3 sets of Incline Dumbbell Press, 10 reps (warmup)
3 sets of Flat Barbell Bench Press, 10 reps
3 sets of Machine Bench Press, 10 reps
3 sets of Incline Dumbbell Flies, 8-10 reps supersetted with 1 set of pushups until failure

Wednesday: Biceps & Triceps
Doorway stretch & One arm Tricep stretch.
2 sets of Bicep Dumbbell Preacher Curls, 10 reps (warmup)
2 sets of Barbell Bicep Curls
3 sets of 21's
2 sets of Concentration Curls, 12 reps - supersetted with Hammer Curls
3 sets of close-grip Benchpress, 8 reps
3 sets of Parallel Bar Tricep Dips, 8 reps
3 sets of Bench Tricep Dips, 8 reps
2 sets of One-dumbell Tricep Extensions, 12 reps – supersetted with SkullCrushers

Thursday: Back
Seated twist.
2 sets of Barbell Shrugs, 20 reps (warmup)
3 sets of Upright Row, 12 reps
3 sets of Dumbbell Bent-over Rows, 15 reps
3 sets of Close-grip Cable Pulldowns, 8 reps
3 sets of Cable Lat Pulldowns, 8 reps

Friday: Shoulders
Shoulder stretch.
2 sets of Barbell Military Press, 10 reps (warmup)
4 sets of Seated Dumbbell Press, 10 reps
2 sets of Lateral Raises, 12 reps
3 sets of Dumbbell Side Raises, 12 reps
3 sets of One-arm Front Cable Raise, 10 reps





What do you think of it?

[dildobaggins]

Why are you doing incline dumbbell bench press for a warmup for bench press?

[Zipz]

Whats wrong with that?

[BendtheBar]

Originally Posted by Zipz

Whats wrong with that?

Well it would be best to warm up flat bench with flat benches.

[glwanabe]

Originally Posted by Zipz

ROUTINE SWOLE
Monday: Legs
Seated butterfly stretch
3 sets of Leg Extensions (1st set warmup)
4 sets of Barbell Squats, 8-10 reps
2 sets of Dumbbell weighted Lunges, 20 reps
3 sets of Stiffed-Legged Deadlifts

Tuesday: Chest
Wrist flexors stretch, extensors stretch & the stair stretch.
3 sets of Incline Dumbbell Press, 10 reps (warmup)
3 sets of Flat Barbell Bench Press, 10 reps
3 sets of Machine Bench Press, 10 reps
3 sets of Incline Dumbbell Flies, 8-10 reps supersetted with 1 set of pushups until failure

Wednesday: Biceps & Triceps
Doorway stretch & One arm Tricep stretch.
2 sets of Bicep Dumbbell Preacher Curls, 10 reps (warmup)
2 sets of Barbell Bicep Curls
3 sets of 21's
2 sets of Concentration Curls, 12 reps - supersetted with Hammer Curls
3 sets of close-grip Benchpress, 8 reps
3 sets of Parallel Bar Tricep Dips, 8 reps
3 sets of Bench Tricep Dips, 8 reps
2 sets of One-dumbell Tricep Extensions, 12 reps – supersetted with SkullCrushers

Thursday: Back
Seated twist.
2 sets of Barbell Shrugs, 20 reps (warmup)
3 sets of Upright Row, 12 reps
3 sets of Dumbbell Bent-over Rows, 15 reps
3 sets of Close-grip Cable Pulldowns, 8 reps
3 sets of Cable Lat Pulldowns, 8 reps

Friday: Shoulders
Shoulder stretch.
2 sets of Barbell Military Press, 10 reps (warmup)
4 sets of Seated Dumbbell Press, 10 reps
2 sets of Lateral Raises, 12 reps
3 sets of Dumbbell Side Raises, 12 reps
3 sets of One-arm Front Cable Raise, 10 reps





What do you think of it?

Let me ask you a few questions.

How long have you been lifting?
How old are you?
Where did you get this routine from?
What type of medication are you on?


Statement from GL.

The person who should be using this routine is already on a magazine cover at a store near you. Unless you are that person, then I suggest you take a deep breath and re-think what your doing.

Wednesdays session is especially amusing. I already know who you are from this routine alone. 20 sets for arms, 12 for legs. Let me know when you are ready to talk about doing something appropriate.

[glwanabe]

Originally Posted by dildobaggins

Why are you doing incline dumbbell bench press for a warmup for bench press?

That is not really the question that needs to be asked.

The fact that nothing else is just screaming out at you about how wrong this program is means you have a lot to learn about, quantity versus quality.

You should be reading most of the current magazines you pick up just like you watch Pro wrestling. For entertainment purposes only, don't try this at home!

[big_swede]

Not to be harsh but..
No deadlifts? Well i would not do that routine, ever. It actually wont do much to improve your physique. Read up on the basics of strengthtraining a bit, lots of good articles here at mab and on other sites. Reflect over your goals, where you are now and where you want to be in one year, and ask around here - lots of competence gathered at MAB.

Good luck.

[Zipz]

Originally Posted by glwanabe

Let me ask you a few questions.

How long have you been lifting?
How old are you?
Where did you get this routine from?
What type of medication are you on?

How long have you been lifting? 4 months
How old are you? 19
Where did you get this routine from? I made it
What type of medication are you on? WTF?

[andys_trim]

Here is my suggestion:

Chest
Flat Bench: 2 warm up sets and 3 working sets at 8 - 10 reps
Dips: 3 working sets at 8 - 10 reps
Dumbbell Bench Press: 3 working sets at 8 - 10 reps
Incline Bench Press: 3 working sets at 8 - 10 reps
Incline Dumbbell Flyes: 3 working sets

Legs
Squats 2 warms up sets and 5 working sets at 8 - 10 reps
Leg Extensions 3 working sets at 8 - 10 reps
Stiff Legged Dead Lifts 5 working sets at 8 - 10 reps
Hamstring Curls 3 working sets at 8 - 10 reps
Leg Press 3 working sets at 8 - 10 reps
Weighted Lunges 5 working sets at 10 - 12 reps

Back
DEADLIFTS 2 warm up sets and 5 working sets at 8 - 10 reps
Dumbbell Rows 3 working sets at 8 - 10 reps
Pull Ups 3 working sets until failure
Lat Pull Downs 3 working sets at 8 - 10 reps
Cable Rows 5 working sets at 8 - 10 reps
Close Grip Cable Pull Downs 3 working sets at 8 - 10 reps
Barbell Shrugs 5 working sets at 8 - 10 reps

Shoulders
Dumbbell Shoulder Press 5 working sets at 8 - 10 reps
Behind The Neck Shoulder Press 3 working sets at 8 - 10 reps
Reverse Flyes 3 working sets at 8 - 10 reps
Lateral Raises 3 working sets at 8 - 10 reps
Front Raises 3 working sets at 8 - 10 reps
Military Press 5 working sets at 8 - 10 reps

Arms
Barbell Curls 1 warm up set and 3 working sets at 8 - 10 reps
Dumbbell Hammer Curl 3 working sets at 8 - 10 reps
Close Grip Bench Press 3 working sets at 8 - 10 reps
Skullcrushers 3 working sets at 8 - 10 reps

2 days off and repeat


Here is my thinking behind all of this:
1) You're a beginner so these are all the basic movements that will help you get started.
2) You need to focus on the compound movements (i.e. squats, bench press, shoulder press, and deadlifts) all the other cable movements are irrelevant for you right now until you get the hang of the basics. I still hardly use cable movements.
3) You have to do more sets on legs. They're the largest muscle group in your body. Neglecting them is like neglecting half of your body.
4) You don't need 8 exercises and 20 sets for arms. Arms don't require as much work as the other parts of your body. If you think about it, your biceps get worked on your back day, and triceps get worked on your shoulder and chest day. So only doing the basic arm movements for a few sets, and really busting it on every set should be enough to destroy your arms (in a good way).

Also, you don't necessarily have to always do 8-10 reps. It can really be whatever you want.

I hope this helped.

[glwanabe]

Originally Posted by Zipz

How long have you been lifting? 4 months
How old are you? 19
Where did you get this routine from? I made it
What type of medication are you on? WTF?

I pretty much already knew that this would be the answer you would give.

Even Andy's Program is a bit much at this point.

You really only need to do a few moves to create some growth. Stimulate, not anhiliate is the thing to do.

There are already lots of very good programs to that have been written by people who know what they are doing.

Go read the Casey Butt article, The rules to productive weightlifting, in the articles section. This will give you some very good advice about how to approach a program.

You can build a seriously strong, big body, using about 8-10 movements. Using the right moves in the right sequence, and pushing for progression of weight is what you need.

A basic program like this works very well.

Squat 5x5-8
Deadlift 3x5
BB bent rows 5x5-8
Behind neck press 5x5-8
Bench Press 5x5-8
BB calf raise 5x5-8

You could do this routine 3x a week and grow. You could switch a few moves around for the Wednesday workout and do this as written on Mondays and Fridays, with Wednesday being a light day regardless if you swapped a few moves around.

Here's an idea for an alternate Wednesday session.

Front squats 5x5-8
Dumbell rows 5x5-8
Chins 5xBW
DB presses 5x5-8
DB bench press 5x5-8
Ab work


Work hard at this, eat smart, and you will grow.