Beginner (4months) routine... tear it up!

[rockn2dmax]

Day 1-
Dips
Incline dumbells Bench
Flat dumbell
Cable flys
skull crushers
tricep pulldowns
reverse pulldowns

Day 2-
Dumbell shoulder press
front raises
lateral shoulder raises
barbell shrugs
behind back barbell shrugs
dumbesll shrugs

Day 3-
close grip rows
wide grip rows
lat pulldown (wide)
lat pulldown (close)
preacher curl
spider curl
hammer curls

day 4-
Squats
Leg curl
Leg extension
seated calfs
standing calfs
jump rope

On all my exersizes, I do 3 sets, fairly heavy weight, reps of 10, 8, 6-8...
I gained about 8 lbs of muscle w/ this in the last 3 months...
I'm wondering if I should change up my work out more, seperate some of the stuff, so I have entire days for arms... These work outs ususally put me in the gym for exactly and hour... So adding more to a day isn't exactly an option....
THANKS!
-ROCK

 

[Lord_Suston]

switch day 2 and 3 cause your shoulders will suffer from the tricepts being still sore as the tricept in the overhead press area are the weaker muscle group. Cut the wide grip row and start doing dead lifts.... You don't need all those shrugs try dumbells and then barbell behind and that's it for those suckers. don't dfo reverse and then normal p[ushdowns, pick one, and try close grip bench for the other excercise. Have fun kid....

 

[110%]

i dont agree at all with doing dips first for your main chest exercise, i feel it a lot in my triceps too much, i would go with incline of flat bench especially if ur starting off. also i agree too much work for the traps, only need 1 main exercise for a good 4 sets in my opioin, i would go with dumbell shrugs. i dont like teh back workout either, dont do two exercises with different grips, do deadlifts i would put in there, then some barbell rows, then some chin ups or front lat pulldowns, and if u want a little more forl ike 2 sets try cable rows. every 8 weeks play around with your routine, exercise, order and reps. other than that i like teh routien u go going, just dont stick with one routine too long, switch it up.

 

[rockn2dmax]

thanks 110% & Lord_Suston...
I have trouble getting good burns for my traps... this is why I had so much... I will take your advice w/ cutting back a bit... and try the deadlifts for back, and drop the different grips!!!
Thanks again!

 

[Lord_Suston]

getting burn from your traps is tricky, most people use too much weight so their legs help them gain some momentum on the lift. Use some less weight and get full extension, concentrate on lowering the shoulders all the way down and all the way up. Try to hit your ears, just make sure you do the reps nice and evenly and try to hit more reps like 10-20, traps are a short muscle that need a little more volume than other muscles...