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Newbie got weights...where do I start?
- Thread starter we5happy
- Start date
My split looks like this:
Mon- chest, tri's and shoulders
Wed- back and bi's
Fri- legs and abs
I am kinda considering having shoulders on a separate day but not sure where to put it. I think you use shoulders on chest day and that's why some people put it there.
chest, tri's and shoulder-
chest press
incline chest press
dumbell flys
shoulder press
side raises (i think it's called that)
shrugs
skull crushers
tricep pushdown
Back and bi's(also forearms)
preacher curls
dumbell curls
lat pulldown
dumbell rows
pull ups
reverse curls
Legs and abs
squats
hack squats
leg press
stiff legged deadlift
leg curls
standing calf raises
seated calf raises
Crunches (lots)
Mon- chest, tri's and shoulders
Wed- back and bi's
Fri- legs and abs
I am kinda considering having shoulders on a separate day but not sure where to put it. I think you use shoulders on chest day and that's why some people put it there.
chest, tri's and shoulder-
chest press
incline chest press
dumbell flys
shoulder press
side raises (i think it's called that)
shrugs
skull crushers
tricep pushdown
Back and bi's(also forearms)
preacher curls
dumbell curls
lat pulldown
dumbell rows
pull ups
reverse curls
Legs and abs
squats
hack squats
leg press
stiff legged deadlift
leg curls
standing calf raises
seated calf raises
Crunches (lots)
Robert Jan
New member
I`m not spatts and shes more knowledgeable than me but ill comment anyway.
MONDAY - Legs
TUESDAY - Off
WEDNESDAY - Back and Shoulders
THURSDAY - Off
FRIDAY - Chest and Tri's
SATURDAY - Off
SUNDAY - Abs and Bi's
Theres really no reason for Abs and Bis to get a whole day of their own.
MONDAY I have put together 8 exercises. Standing calf raises, and single leg calf raises for my calves of course. Squats, Step ups and lunges for my quads, and Straight legged dead lift, standing leg curl and hip raises for my Hams (glutes too)
I wouldn`t say you need hip raises. I think in general opinion, and mine too, thats an exercise mostly done by women who are either not serious about they do or still learning. *hides from possible flames*
the exercises look solid IMO but you need to mind the order. roughly by rule of the thumb you do the exercises which are heaviest and use the most muscles and joints to be put first. so in this case squats
WEDNESDAY I have DB lying row (mids), DB pullover (Lats), Goodmornings (lower back) and shrugs because you and my man told me they were great but for what I can't remember. Then Ill do DB shoulder press, Lying rear lateral raise, and side raises for my shoulders. One for each part.
Shrugs work the trapezius muscle. you can find an anatomy sketch of this and other muscles on the site you know, www.exrx.net
I recommend you add Pullups or chinups. you will probably not be able to do these without assistance being a newbie female but maybe you can do pulldowns, the same thing except the grip moves and not you, until you have built the strength/lost the weight so that you can.
FRIDAY I have DB bench press, Incline DB press, and DB Fly for my chest and Kickbacks, Lying tricep extensions, and one arm Tricep extensions for my Tri's.
SUNDAY I have Crunches, side crunches, wide-stance crunches, and leg lifts. (I have no idea what they are called...Lay on back, feet extended and together, lift up straight) for my abs, and BB curl, Incline DB curl, and hammer curls for my Bi's.
I think you may be overtraining your abs on that and like i sayd this day is a bit little muscle being worked.
ps overtraining: putting more strain on the muscle than it can recover/grow back from before the next workout, by performing too much exercise for it in one way or the other
This will give me four good days on and three days off. What do you think? We decided that it's not written in stone and we have to change it monthly (or so) anyway.
dont set a time after which to change your routine. you need to change your routine when its not working anymore and you are sure its not the diet that needs changing.
I would suggest you put Bis in with back and shoulders in with chest-tris.... tho its debatable if shoulders should even be specifically worked in the first place. perhaps put your abs on friday as well. you say that you have to be considerate in planning your time. i think in that case a 3 day a week work routine is the best for you. more is far from always better
MONDAY - Legs
TUESDAY - Off
WEDNESDAY - Back and Shoulders
THURSDAY - Off
FRIDAY - Chest and Tri's
SATURDAY - Off
SUNDAY - Abs and Bi's
Theres really no reason for Abs and Bis to get a whole day of their own.
MONDAY I have put together 8 exercises. Standing calf raises, and single leg calf raises for my calves of course. Squats, Step ups and lunges for my quads, and Straight legged dead lift, standing leg curl and hip raises for my Hams (glutes too)
I wouldn`t say you need hip raises. I think in general opinion, and mine too, thats an exercise mostly done by women who are either not serious about they do or still learning. *hides from possible flames*
the exercises look solid IMO but you need to mind the order. roughly by rule of the thumb you do the exercises which are heaviest and use the most muscles and joints to be put first. so in this case squats
WEDNESDAY I have DB lying row (mids), DB pullover (Lats), Goodmornings (lower back) and shrugs because you and my man told me they were great but for what I can't remember. Then Ill do DB shoulder press, Lying rear lateral raise, and side raises for my shoulders. One for each part.
Shrugs work the trapezius muscle. you can find an anatomy sketch of this and other muscles on the site you know, www.exrx.net
I recommend you add Pullups or chinups. you will probably not be able to do these without assistance being a newbie female but maybe you can do pulldowns, the same thing except the grip moves and not you, until you have built the strength/lost the weight so that you can.
FRIDAY I have DB bench press, Incline DB press, and DB Fly for my chest and Kickbacks, Lying tricep extensions, and one arm Tricep extensions for my Tri's.
SUNDAY I have Crunches, side crunches, wide-stance crunches, and leg lifts. (I have no idea what they are called...Lay on back, feet extended and together, lift up straight) for my abs, and BB curl, Incline DB curl, and hammer curls for my Bi's.
I think you may be overtraining your abs on that and like i sayd this day is a bit little muscle being worked.
ps overtraining: putting more strain on the muscle than it can recover/grow back from before the next workout, by performing too much exercise for it in one way or the other
This will give me four good days on and three days off. What do you think? We decided that it's not written in stone and we have to change it monthly (or so) anyway.
dont set a time after which to change your routine. you need to change your routine when its not working anymore and you are sure its not the diet that needs changing.
I would suggest you put Bis in with back and shoulders in with chest-tris.... tho its debatable if shoulders should even be specifically worked in the first place. perhaps put your abs on friday as well. you say that you have to be considerate in planning your time. i think in that case a 3 day a week work routine is the best for you. more is far from always better
Hey there!
Hey WannabeBB, what's up...
So you only workout 3x a week? I started at 5 days and now I've cut it down to 4x. I think that is perfect for me.
I find that I use my back and shoulders more together...When I had back day with rear delt I found I couldn't find enough exercises for my rear delt. (with the equipment that I have at home)
So I now do one exercise per part of the shoulder on back day.
But if I do chest and tri's together I get a great workout...I mean I feel good after, like I've accomplished something.
Chest, Tri's and shoulders in one day must be quite a workout. It's to bad that you have to keep changing it up here in there because I really like the way I have it now. (I think it's only been a week) What is a scull crusher? And a Hack squat? See, I don't know all the terminology yet. They sound cool though!
We
Hey WannabeBB, what's up...
So you only workout 3x a week? I started at 5 days and now I've cut it down to 4x. I think that is perfect for me.
I find that I use my back and shoulders more together...When I had back day with rear delt I found I couldn't find enough exercises for my rear delt. (with the equipment that I have at home)
So I now do one exercise per part of the shoulder on back day. But if I do chest and tri's together I get a great workout...I mean I feel good after, like I've accomplished something.
Chest, Tri's and shoulders in one day must be quite a workout. It's to bad that you have to keep changing it up here in there because I really like the way I have it now. (I think it's only been a week) What is a scull crusher? And a Hack squat? See, I don't know all the terminology yet. They sound cool though!
We
Robert Jan
New member
o i forgot you have home gym. well in that case just forget about the pulldown machine thing.
Well...
We
As you can tell from my last post...I was really happy with the 4 day split...Is it really that bad to keep it the way it is...with a few minor tweeks here and there?Robert Jan said:I`m not spatts and shes more knowledgeable than me but ill comment anyway. That is ok...I think knowledge is power...The more advice I can get the better Ill be able to decipher who is the proper source to listen to, and will eventually be able to make these sort of critiques for myself.
MONDAY - Legs
TUESDAY - Off
WEDNESDAY - Back and Shoulders
THURSDAY - Off
FRIDAY - Chest and Tri's
SATURDAY - Off
SUNDAY - Abs and Bi's
Theres really no reason for Abs and Bis to get a whole day of their own. I felt like If I added these to another day I may be over doing it. All of the other days were feeling really good.
MONDAY I have put together 8 exercises. Standing calf raises, and single leg calf raises for my calves of course. Squats, Step ups and lunges for my quads, and Straight legged dead lift, standing leg curl and hip raises for my Hams (glutes too)
I wouldn`t say you need hip raises. I think in general opinion, and mine too, thats an exercise mostly done by women who are either not serious about they do or still learning. *hides from possible flames* OUCH! Man I am totally serious...I just dont know the exercises so Ill just pretend that you said that it is for the inexperienced, ok...no flames then.
the exercises look solid IMO but you need to mind the order. roughly by rule of the thumb you do the exercises which are heaviest and use the most muscles and joints to be put first. so in this case squats What is IMO again? So I shouldnt break it down by muscle you mean? Start with quads then hams and then calves? I dont get that part.
WEDNESDAY I have DB lying row (mids), DB pullover (Lats), Goodmornings (lower back) and shrugs because you and my man told me they were great but for what I can't remember. Then Ill do DB shoulder press, Lying rear lateral raise, and side raises for my shoulders. One for each part.
Shrugs work the trapezius muscle. you can find an anatomy sketch of this and other muscles on the site you know, www.exrx.net
I recommend you add Pullups or chinups. you will probably not be able to do these without assistance being a newbie female but maybe you can do pulldowns, the same thing except the grip moves and not you, until you have built the strength/lost the weight so that you can. These are the exercises that I cant do because I dont have the equipment. I only have a barbell, bench, dumbbells, and a stationary bike.
FRIDAY I have DB bench press, Incline DB press, and DB Fly for my chest and Kickbacks, Lying tricep extensions, and one arm Tricep extensions for my Tri's.
SUNDAY I have Crunches, side crunches, wide-stance crunches, and leg lifts. (I have no idea what they are called...Lay on back, feet extended and together, lift up straight) for my abs, and BB curl, Incline DB curl, and hammer curls for my Bi's.
I think you may be overtraining your abs on that and like i sayd this day is a bit little muscle being worked.
ps overtraining: putting more strain on the muscle than it can recover/grow back from before the next workout, by performing too much exercise for it in one way or the other I do all of these and when I am done I feel as though I haven't done a thing...(my abs I mean) That is why I do so many ab excercises...I want to at least feel it.
This will give me four good days on and three days off. What do you think? We decided that it's not written in stone and we have to change it monthly (or so) anyway.
dont set a time after which to change your routine. you need to change your routine when its not working anymore and you are sure its not the diet that needs changing. That is why I said "or so" I dont plan on changing it till I think my body may be used to it.
I would suggest you put Bis in with back and shoulders in with chest-tris.... tho its debatable if shoulders should even be specifically worked in the first place. perhaps put your abs on friday as well. you say that you have to be considerate in planning your time. i think in that case a 3 day a week work routine is the best for you. more is far from always better
We
Robert Jan
New member
sure. i just thought you were short on time.
a 4 day split can work great just as well.
but i still think a day just for abs and bis is a waste
a 4 day split can work great just as well.
but i still think a day just for abs and bis is a waste
Pink Space Biscuit
New member
I do bi's by themselves. But that's more because I'm in love with them and have a tremendous amount of free time and a gym in my garage.
If a split is working for you and you are having fun, go for it. I do happy it's bicep day dances.
If a split is working for you and you are having fun, go for it. I do happy it's bicep day dances.
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