well i just started working out and i am currently working out with my friend who has been going for a while now. i hoping to get advice on the workout im currently following. he currently does 1 warm up set and than does 1 set at his max weight. he currently trying to bulk and im trying to cut. since i dont know anything about wieghtlifting ive been just following his routine. i would really like to countine to work out with him or would u guys suggest another routine for trying to lose fat? thanks

Monday
Dumbell bench press
Bench press
dumbell flys
bicep curls

Wensday
squat
rows
lat pulldown
shrugs

Friday
shoulder press
lateral raises
sumbell seated rear lateral raise
close bench press
calf raises

well i just started working out and i am currently working out with my friend who has been going for a while now. i hoping to get advice on the workout im currently following. he currently does 1 warm up set and than does 1 set at his max weight. he currently trying to bulk and im trying to cut. since i dont know anything about wieghtlifting ive been just following his routine. i would really like to countine to work out with him or would u guys suggest another routine for trying to lose fat? thanks

Monday
Dumbell bench press
Bench press
dumbell flys
bicep curls

Wensday
squat
rows
lat pulldown
shrugs

Friday
shoulder press
lateral raises
sumbell seated rear lateral raise
close bench press
calf raises
Welcome to the forums :)

I would not train the same as your friend, as you have two very different goals. I also don't like his split very much.

3x a week for you should be fine, but I would change things around a bit. As a whole, I would suggest sticking with compound > isolation, as you are just beginning.

Monday - This can be Chest day, and I would group that with Triceps, as they are worked together in all compound chest exercises. Maybe I would Shoulders in here too.

BB Flat Bench - Chest, Triceps, Front Delt
Dips - Chest, Triceps
Shoulder Press Variation - Most Delts

Wednesday - This can be leg day. At present, you are only doing Squats, and no posterior work (back of you legs, e.g. Hamstrings)

BB Back Squats - Quads, Glutes, Calves
BB SLDL / RDL - Hams, maybe other parts
BB Lunges / Split Squats - Most parts of legs

Friday - This can be back, which can be grouped with Biceps, yet you need not do any isolation bicep work.

BB Conventional Deadlift - Glutes, Lower back, Hams
BB/Cable Rows - Back, Bicep (if using an underhand grip)
Pullups/Chinups - Back, Bicep (same with rows)

That's just an idea. Do a bit of research into other exercises, remembering COMPOUND > ISOLATION :) Good luck!!!:tu:

thanks for the help. heh gotta go look up a few terms u used, i guess this is all part of the learning process.

thanks for the help. heh gotta go look up a few terms u used, i guess this is all part of the learning process.

Totally part of the learning process but remember that you're doing the important thing, namely: Getting your butt to the gym and training. That's the key to everything.

Here's an excellent link to a wealth of beginner nutritional programs and training routines. (http://www.t-nation.com/readTopic.do?id=640350) Check them out and try one that appeals to you.

thanks for the link M@ lots of information to take in. I decided to go with Foley suggested and came up with this. Also when lifting should i do 10 reps of 1 set to warm up at 40% of max and than 8reps of 3 sets at 70-80% of max?

BB Flat bench press
BB close grip bench press
BB military press
dips

BB squats
BB back squats
BB RDL
BB lunges

BB convential deadlift
cable seated row
cable front pulldown
shrugs

Also when lifting should i do 10 reps of 1 set to warm up at 40% of max and than 8reps of 3 sets at 70-80% of max?

Warmup sounds good as long as you're feeling warmth/looseness/pump in the target muscle area.

I'd aim for a floating rep range since you're only hitting the groups once per week. Say 8-12 reps. If you can get 12 then boost the weight next time.

I'd also do Dips first on your chest/shoulders day. It's the biggest compound exercise you have there and will benefit from your maximum effort.

I would start off at 3 sets of 8-12 reps. When you stall or get bored, change things up a bit. That split looks good to me, now you just need to get in the gym and do it :)