I just started working out and found this site. I assembled a program based off of what I've read by Chad Waterbury's articles about beginning lifting.
I'm looking for approval on the chosen exercises. Any absolutes I should be adding? Anything, I shouldn't be doing? I also had no idea how to order the days so I based it around my soccer schedule. I play Wed. nights and Sunday nights so I wanted to be as fresh as possible for those days. I was planning on doing this exact routine for six weeks then switching up to a west side program I saw that looked very challenging - want/need to build up to that.
I'm pretty skinny (5'10" 165 lbs.) and not all that strong. I can bench my body weight about 3-4 times. And I can do about 10 chinups and 4 pull ups.
Thank you in advance. Program below...
Constants throughout the entire program:
3 sets of 10 reps. Usually by the third set I only do about 7 reps. Rest 70 seconds between sets. And, I do abs (many variations) and some sort of cardio every day except Friday.
Monday - Shoulders
Lateral raises with DB
Tuesday - Chest
DB Incline Press
Butterflies (on machine)
Push-ups until I reach muscle failure at the end of workout
Wednesday - Arms
Bicep Curls (w/ curl bar)
Curls on bicep machine
Triceps Extension (not sure of the name, cable with rope attached and back to the machine)
Thursday - Back (may need some variety here???)
Seated Row (cable)
Seated Row (machine)
Looks like machine for abs but you use lower back
Friday - Legs
Full Squat (Barbell)
Leg Extensions (quads)
no cardio/abs on this day