critique my routine please - I need your help

[kentucky]

This is what I've been able to come up with. I only have access to a cable machine, and no dumbell/barbells. So I had to improvise. Thanks in advance...



****
Monday - Arms

Bis - machine preacher curls, curls, Row (to neck with elbows out)(delts)
Tris – pushdowns, Bent-over extensions
Forearms - wrist curls, reverse preacher curls


****
Wednesday - Traps & chest

Shoulders – shrugs, incline press

Chest - flat bench, incline bench, machine flys, Incline Shoulder Raise


****
Friday - back & legs

back - seated Row, lat pull down

Legs - Leg Ext, Leg Curls


**************

What do you guys think, too little, too much????

I'm worried about my bis and back not getting worked enough, what do you guys think.


Tear it apart, but help me build it back up.

Thanks for all the great help I've found here.

 

[The Red Dragon]

Why do you only have access to a cable machine? Looks fine but you're missing your glutes, lower back, calves, and medial delts (unless shoulder raise is a lateral raise) but as long as you can get free weights in the near future...I usually don't find cable workouts or any machine workouts to be nearly as intense as free weight workouts and I never really feel any satisfaction out of them. I think you're working your bi/tris as much as you can with that machine, actually you can do lying/seated tricep extention (for triceps)

 

[SofaGeorge]

Bro, get access to free weights. It is not impossible.

 

[kentucky]

can't afford gym right now. I have to use the one in my apt complex. It will be about 1 month until I can get into a gym. I just started a new job, now that school is out, so I'll have extra cash.

I'm a newbie anyhow, so using the cables really help me focus on technique, and doing it correctly.

 

[kentucky]

yeah, i think I'll add lateral raises for delts.

 

[gettinlarger]

I'm a newbie anyhow, so using the cables really help me focus on technique, and doing it correctly.

Technique is different on cables than free weights homey.

 

[kentucky]

that may be true, but I would rather learn some basics on cables, than to just step into the gym and try to figure everything out.

 

[tbone1227]

hmmmmm, legs and back together IMO is a bad idea, both are bigger body parts and shouldnt be worked together, but again just MO. Also, starting with arms isnt great as you need your biceps and triceps for your bigger body parts, chest, back, shoulders - you should hit up the arms later in the week perhaps so that you get better lifts where needed. Try something like:

Chest / Triceps
Back / Traps
Legs / Calves
Shoulders / Biceps

Put a rest day in there somewhere though, and after the split take 2 days off for good recovery

 

[kentucky]

that's very good info, thanks alot.

s-rest
m-Chest / Triceps
t-Back / Traps
w-abs
r-Legs / Calves
f-Shoulders / Biceps
s-rest



i want to incorporate cardio in this. When should I do it?
Is it a bad idea to go for a 2 mile walk every day?

 

[t3c]

bro...you should just grab yourself an adjustable db weight set. It goes up to 40lbs or so....take it to your apt gym and use the cables and your dbs. Db squats, db military press, db curls, db flies, db everything. And throw some cable movements in too.

db sets are like 30 bucks


also if you are a newbie, you are making a big mistake by not listening to what the people on this board tell you. I just saw you dismiss two posts about freeweights.

"that may be true, but I would rather learn some basics on cables, than to just step into the gym and try to figure everything out."

That makes no sense...listen to what people have to say here.