new workout routine...

[simms]

Alright this is what I have, please let me know if this is a good workout.


Triceps and Chest
Straight Arm Dumbbel Pull over
Bench Dips
Pushups, Chest, Triceps Shoulders
Dumbbell Flyes - Chest, shoulders
Bench Press - Chest, Triceps, Shoulders
One Arm Bench Press


Biceps/forearms
Chin-Up
hammer curl
Zottmans
incline dumbbell curl
One Arm Dumb Bell row
Cuban Press (just lifting straight up) http://bodybuilding.com/fun/exercises.php?Name=Cuban+Press

Abs/Legs/Calves
Squats
Weighted Situps
Leg Extensions
Weighted Lunges
Deadlifts

I only have dumbbells, one barbell, and a bench, no machines or bars to do anything else. Please advise! I need some more abs/leg exercises, but I can't think of any more.

 

[Ikonomi]

You need to work shoulders and back. Shoulder presses and raises (or upright rows) would do you good. Pullovers mainly work lats, unless I'm thinking of another exercise. A chin-up bar would be good for your lats and would hit biceps and forearms as well. Bent-over rows will hit upper back and posterior deltoids (if you take them in far enough to activate the muscle). Leg extensions are extraneous with squats in there. If you want to add another exercise, deadlifts would be good for quads, hamstrings, and back.

Don't focus too much on the front of your body. You have a lot of chest exercises in there and not much for back at all. The same goes for all those biceps-isolating exercises.

Those chest exercises will mainly hit the anterior deltoid, BTW. You have to remember to work all three heads.

 

[akubi]

you got no cardio

 

[David Brent]

10 masturbate furiously
20 switch hands
30 go to 10

 

[simms]

Originally posted by: akubi
you got no cardio

THat's because I'm in a bulking phase right now.

 

[Nebben]

I'd recommend going to a forum like Freetrainers for advice on this. Not the most forum-savvy people there, but there are a few guys that really know what they're talking about. BB1Fit for example.

 

[simms]

Originally posted by: Ikonomi
You need to work shoulders and back. Shoulder presses and raises (or upright rows) would do you good. Pullovers mainly work lats, unless I'm thinking of another exercise. A chin-up bar would be good for your lats and would hit biceps and forearms as well. Bent-over rows will hit upper back and posterior deltoids (if you take them in far enough to activate the muscle). Leg extensions are extraneous with squats in there. If you want to add another exercise, deadlifts would be good for quads, hamstrings, and back.

Don't focus too much on the front of your body. You have a lot of chest exercises in there and not much for back at all. The same goes for all those biceps-isolating exercises.

Those chest exercises will mainly hit the anterior deltoid, BTW. You have to remember to work all three heads.

So what do you specifically recommend? Most of those require bars (like the rows)...

I can do the deadlifts in there, I never liked them much because they would bang up my knee, but I'll put them in... What else?

 

[Ikonomi]

If you haven't already, check out ExRx.net. Here's a link to the exercise body map: http://www.exrx.net/Lists/WtMale.html . Just click on the body part you want to work and it will give you a list of exercises for that area.

If you really don't like deadlifts, you could try good mornings or something like that. Just take a look at that site and it will give you a lot of ideas.

 

[Nebben]

I clicked on that link, they don't have any penis exercises. I was hoping for a funny read.

 

[fatty4ksu]

Originally posted by: David Brent
10 masturbate furiously
20 switch hands
30 go to 10

:thumbsup:

 

[Rogue]

You don't have lunges in there. Do some lunges with the most dumbell weight you can handle in each hand to work your legs well. I agree also on the shoulder press. Your delts are a complex and fairly large muscle group, to neglect them is poor training regimen.

Also, if you're doing deadlifts correctly, the bar shouldn't hit your knees at all. Deadlifts are one of my favorite lifts and I don't recall ever banging up my knees doing them.

 

[Gigantopithecus]

I'd try to incorporate some swimming into it.

 

[simms]

Originally posted by: Ikonomi
If you haven't already, check out ExRx.net. Here's a link to the exercise body map: http://www.exrx.net/Lists/WtMale.html . Just click on the body part you want to work and it will give you a list of exercises for that area.

If you really don't like deadlifts, you could try good mornings or something like that. Just take a look at that site and it will give you a lot of ideas.

http://www.exrx.net/WeightExercises/Hamstrings/SMGoodMorning.html

Can't do those, I have a barbell but not on supports.

OK, I added in weighted lunges on Friday and Cuban Presses (Shoulder press) on Wednesday.

 

[SVT Cobra]

you need cardio...even just a little...cardio helps in bulking and sppeds up your metabolism...any weight room n00b knows you cannot not do cardio


also where are your ab and back workouts? if you cannot connect your squad with your bench...what does it matter?

 

[Cobalt]

Regardless of bulking, you should do cardio. And it should fit in your off days on Tuesday, Thursday, and Saturday. You can take Sunday off.

 

[simms]

Originally posted by: Son of a N00b
you need cardio...even just a little...cardio helps in bulking and sppeds up your metabolism...any weight room n00b knows you cannot not do cardio


also where are your ab and back workouts? if you cannot connect your squad with your bench...what does it matter?

Abs are under weighted situps on Friday. Deadlift has back... any suggestions to refine/remove/add is apprecaited.

 

[chocobaR]

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

Chest
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets

Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets

Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set

Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets

Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets


What do you think of this?

 

[Landroval]

lunges

 

[simms]

Thanks for typing all that out! But again, I don't have cables or machines, so that means about 1/3 of these I can't do.

 

[Nebben]

Originally posted by: Son of a N00b
you need cardio...even just a little...cardio helps in bulking and sppeds up your metabolism...any weight room n00b knows you cannot not do cardio


also where are your ab and back workouts? if you cannot connect your squad with your bench...what does it matter?

100% wrong.

Cardio has absolutely no benefits to bulking. If he's really trying to bulk and can afford to gain a little fat as well, then he should work hard in the weightroom, eat a lot, and sit on his ass for the rest of the time.

So I don't know where you're getting this "any weight room n00b" stuff from.

Cardio is good if you're trying to maintain your weight, make small progressive lean mass gains, and keep your heart healthy, but it is *not* good if you want to bulk up as much as possible in as short a period as possible.

 

[simms]

Originally posted by: Nebben

Originally posted by: Son of a N00b
you need cardio...even just a little...cardio helps in bulking and sppeds up your metabolism...any weight room n00b knows you cannot not do cardio


also where are your ab and back workouts? if you cannot connect your squad with your bench...what does it matter?

100% wrong.

Cardio has absolutely no benefits to bulking. If he's really trying to bulk and can afford to gain a little fat as well, then he should work hard in the weightroom, eat a lot, and sit on his ass for the rest of the time.

So I don't know where you're getting this "any weight room n00b" stuff from.

Cardio is good if you're trying to maintain your weight, make small progressive lean mass gains, and keep your heart healthy, but it is *not* good if you want to bulk up as much as possible in as short a period as possible.

Thanks, I didn't want to say anything.. .I figured I could let people be wrong about their advice.

Anyways, with only 12% body fat, I can afford to gain some fat anyways.