Hows my routine?

[kakarot417]

Hey, I'm a noob and still learning about all this. Please tell me how my current routine is:

Monday
Stretches
5-10 min. treadmill
chest
10 pushups
Dips till exhaustion (which is usually around 5-7)
Peck deck 3x5 60lbs.
Flatbench 3x5 115lbs.
Declinebench 3x5 115lbs
Inclinebench 65lbs til exhaustion
shoulders
military press 45lbs. (just the bar) til exhaustion
shoulder press machine 3x5 70lbs.
front dumbell raise 15lbs. til exhaustion
lateral dumbell raise 15lbs. til exhaustion

Tuesday
Stretching
5-10 min. treadmill
abs
abwheel 3xexhaustion
leg raises 3xexhaustion
weighted crunch machine 3x5 40lbs.
oblique crunches 3xexhaustion
back
5 pullups (thats all i can do now)
lat pulldown 3x5 150lbs.
row machine 3x5 100lbs.
bent over row 3x5 30lbs.
lowerback machine 3x5 60lbs.

Thursday
Stretching
5-10 min. treadmill
legs
squat 3x5 115lbs.
leg press 3x5 130lbs.
leg extension 3x5 60lbs.
calf raise machine 3xexhaustion 100lbs.
bis
conc. curl 3x5 25lbs.
standing barbell curls 3x5 55lbs.
varying grip cable curls 3xexhaustion 50lbs.
chinups 2xexhaustion
tri's
skullcrushers 3x5 45lbs.
tri cable pulldown 3x5 80lbs.
french curl 3x5 20lbs.

btw i am 20 years old 6 feet tall and weigh 160lbs.

 

[Snatch518]

Either your not very strong or you're taking it too easy in the gym. 115 bench for 3 sets of 5 for a 160 pounder? Either do 5 sets of 5 of 3 sets between 8-12 reps.

 

[kakarot417]

yeah im not strong thats why im workin out. that and im trying to get my form perfect before doin more weight. other than the weight im using hows it look? i figure ill be able to add weight on all my excercise pretty easily since im a noob. i hear noobs go up in weight pretty fast initially. ill post my stats again in a few weeks, but does this look good so far?

 

[PolishHammer1977]

My advice would be to keep things as simple as they can be. Focusing on Incline/Flat press for chest,
Pull ups/Bar Rows for back,
Squats/deads for legs,
military presses/reverse pec deck/side laterals for shoulders,
Ez bar/olympic bar curls for biceps,
Close grip bench press for triceps.
Abs & Lower Back
Cardio - depending on bf % goal.
This assumes you want to follow a regimen as a bodybuilder. I am not wise to write out a powerlifting routine as an alternate. There are however, several knowledgeable brothers here that can help you.
The 5X5 routine is a tremendous way to start.

 

[ZGzaZ]

yea, tell us a little more about your goals, then i'm sure we can help you out some more. Also, you are using small weights to get your form down, when are you anticipating switching to normal sizes?

 

[kakarot417]

my goal is to get big. last year i worked out from sept.-dec but had to stop cuz of finals and all that, and the weight i used was alot more than what im doing now, but it took a while to get up their. the weights i use are light cuz im trying to balance everything out b4 i use heavier weights, but i plan to add as much weight as i can each week, i think in 2-3 weeks ill be able to bence 135 again, but around 145 i start to plateau. as for everything else ill keep adding as much weight as i can, this is just a starting point. my goal is to gain muscle mass, i only do cardio to get my blood pumping and breathing right (only 5-10 min). i think i have spaghetti arms they are so thin, my main focus is chest and arm size. thanx.

 

[ZGzaZ]

okay, youre biggest enemy right now is not the weights. You need to eat eat eat! everything in site, dont worry about picking up fat, fat is easy to drop...muscle is not easy to build. I'm assuming your metabolism is pretty fast being so small, so multiply your BW x 17, this is your daily maintenance in calories...in other words, eat this and you'll maintain your weight....so eat about 500-1000 more cals than this a day, and you should start to pick up a little bit of weight. This is going to carry over into your lifting...

If you feel youre getting too full, youre probably eating too much each sitting. Eat 5-6 small to medium sized meals, and make sure they give you 35-50g's of protein each....dont worry about the fat like i said, you can work that down later.

good luck!

 

[Lord_Suston]

I see you got a good start but way too much volume. If you are going for size as fast as possible then you need to hit your compound lifts hard, no other way around it. Isolation is almost useless if you just want mass.

Mon- 5 x Squats, 3 x Stiff-leg dead lift, 2 x leg ext, 2 x ham curls, 4 x calf raises

Tue-3 x Flat bench, 3 x Incline, 3 x flyes, 3 x Close-grip bench, 3 x pushdowns

Thu- 3 x pulldowns, 3 x bent-over rows, 3 x deadlifts, 3 x Barbell curl, 3 x seated dumbell curls, 4 x shrugs

Fri- 4 x Military press, 2 x upright rows, 2 x lateral raises, 4 x shrugs

 

[Legion Kreinak2]

If isolation is mostly useless for size, just curious what you think its good for then, Suston?

I noticed you only gave the sets, but not the reps. Why is that?

 

[Legion Kreinak2]

From what I've read earlier, I found that isolation movements:

Tend to increase blood flow to the targeted muscle group to give more of a pump, and allow for added "discrimination" between the muscles. Basically, it's helpful to use when you want to look better, I believe.