T Nation

Advice on a Routine I Created


#1

I started hitting the gym a little over a month ago, and would like some advice on a routine I wrote for myself. I'm still mostly a beginner but have been doing a ton of reading on the subject so hopefully the routine is decent. Going more than 3x a week isn't really much of an option for me, though I wish I was able.

I also need to keep my total training time to around an hour due to time constraints with my job. So, here's the routine:

Legs Monday

Squats - 10/8/6/4 ______ ______ ______ ______
Leg Press - 3x8 ______ ______ ______
Leg Extension - 3x12 ______ ______ ______
Lying Leg Curl - 4x10 ______ ______ ______ ______
Seated Leg Curl - 3x6 ______ ______ ______
Standing Calf Raise - 3x10 ______ ______ ______
Seated Calf Raise - 3x8 ______ ______ ______

Chest/Shoulders/Triceps Wednesday

Chest
Flat Bench - 10/8/6/4 ______ ______ ______ ______
Incline Bench - 2x10 ______ ______
Dumbbell Flyes - 3x12 ______ ______ ______

Shoulders
Standing Military Press - 8/6/6/4 ______ ______ ______ ______
Upright Row - 3x8 ______ ______ ______
Reverse Flyes - 2x12 ______ ______
Standing Shrugs - 2x8 ______ ______

Triceps
Dips - 4x10 ______ ______ ______ ______
Close Grip Bench Press - 3x6 ______ ______ ______
Triceps Extension - 2x8 ______ ______

Back/Bicep Friday

Bicep
Dumbbell Curl - 2x8 ______ ______
Preacher Curl - 3x6 ______ ______ ______
Reverse Grip Curl - 2x8 ______ ______

Back
Pull ups - 4x10 ______ ______ ______ ______
Bent Over Barbell Row - 3x6 ______ ______ ______
Straight Arm Pull Down - 3x10 ______ ______ ______
Seated Cable Row - 3x8 ______ ______ ______

Any advice or improvements would be great. Thanks!


#2

Need Deadlifts


#3

i would put close grip bench press for your tricep routine since it doesnt isolate triceps as much as dips. also work your back first before doing biceps.


#4

[quote]Novitennis88 wrote:
Need Deadlifts[/quote]

need to not do a bodypart split.


#5

That’s a lot of sets. 3 kinds of curls? You could be better off doing no kinds of curls.


#6

he’d be best off reading any of the numerous threads started by people in his situation, with all of them ending in rippetoes/wsfsb/upper/lower routines