T Nation

New Exercise Schedule


#1

Hi all..this is my first message,i have been evercising gym for 3 weeks.I used to play basketball until last year(college team).I am 22 so i hope it s not so late for begining:)
Here s the case i am bored to do the general exercise schedule and i personlized it for my self(thanks for articles in here)I would like to hear your opinions and suggestions about it.

Chest:
Dumbbell Bench Press 3x15
Dumbbell Fly 3x15
Incline Bench Press(dumbbell) 3x15

Latissimus Dorsi-Back:
Cable Close Grip Pulldown 3x15
Cable Seated Row 3x15

Shoulder:
Dumbbell Shoulder Press 3x15
Barbell Upright Row 3x15
Dumbbell Lateral Raise 3x15

Trapezius:
Dumbbell Shrug 3x15

Biceps:
Dumbbell Curl 3x15
Dumbbell Concentration Curl 3x15

Forearm:
Barbell Reverse Wrist Curl 3x15
Barbell Reverse Curl 3x15

Triceps:
Cable Pushdown 3x15

Leg:
Barbell Full Squat 4x15
Sled 45? Calf Raise 4x15

Waist:
Vertical Leg-Hip Raise 3x25
Twisting Crunch 3x45

This s it.I am 97 kg and 197cm(from Europe:)) i think i am close to a normal American guy:) I have fat around waist and chest..I use this schedule for 3 days in a week other days i run in the morning(before breakfast) for 45 mins.

Thank for any help and suggestion..


#2

i also use Whey protein..two in gym days one in other days.