Hey guys, I put together a routine for myself after reading through the tonnes of info in this site and others, I wanna know what you guys think... I don't have alot of muscle mass on me right now... I'd say my legs and core are my best muscle groups while my arms and chest (basically upper body) are my worst...

Legs and Abs
Squats 3x10
Dead lifts 3x10
seated calf raises 3x10
Crunches 2x15
oblique crunches 2x15 each side

Back and Biceps
Assisted pullups 3x10
Cable rows 3x10
Weighted lower back extensions 3x10
lat pull down 1x18
dumbell curles 1,2x8 (If my muscles can handle it, generally they can't, but if they can I throw in a set or two)

Chest and Triceps

Weighted bench dips 3x10
Chest flys 3x10
tricep push down 2x8
Dumbell shrugs 3x10
lateral raises 3x10
Bench press 2x8

Is there anything lacking? I'd really like to kinda get my upper body up to speed... Another question... do you guys include the weight of the actual barbell when you're noting down how much you're lifting? Thanks for reading!

Hey guys, I put together a routine for myself after reading through the tonnes of info in this site and others, I wanna know what you guys think... I don't have alot of muscle mass on me right now... I'd say my legs and core are my best muscle groups while my arms and chest (basically upper body) are my worst...

Legs and Abs
Squats 3x10
Dead lifts 3x10
seated calf raises 3x10
Crunches 2x15
oblique crunches 2x15 each side

Back and Biceps
Assisted pullups 3x10
Cable rows 3x10
Weighted lower back extensions 3x10
lat pull down 1x18
dumbell curles 1,2x8 (If my muscles can handle it, generally they can't, but if they can I throw in a set or two)

Chest and Triceps

Weighted bench dips 3x10
Chest flys 3x10
tricep push down 2x8
Dumbell shrugs 3x10
lateral raises 3x10
Bench press 2x8

Is there anything lacking? I'd really like to kinda get my upper body up to speed... Another question... do you guys include the weight of the actual barbell when you're noting down how much you're lifting? Thanks for reading!


Umm I meant to post this in the weight training section, Would any of the mods mind moving it? I'm not sure how to delete and repost. Thanks!

Move the deadlifts to back day.

Sorry, to be more clear, those are straight legged deadlifs... I believe they target the hams? My mistake.

I don't know about anybody else....but I always include the weight of the bar and collars for total weight.

Any other comments? :D

Leg day:
Romanian deads instead of stiff-legged
Add another set (or two) to squats and RDL, and drop the reps to around 5-8.

Back day:
Add regular deadlifts, do them first.
4-5 sets, 5-8 rep range again (for pullups, rows, pulldowns)
I'd move back day to after chest day, so there's more time between back and leg day. (Assuming this is M, W, F or similar arrangement)

Chest day:
Bench first
Drop the shrugs and add standing barbell press
4-5 sets, 5-8 rep range (for bench, dips, standing press)

Hmmm... so what's the difference between doing 3 sets of 10 reps vs. 4-5 sets of 5-8 reps?

Ever consider a fullbody or an upper/lower split instead of a body part split? Many trainers people believe upper/lower splits are the most effective way to train. Not saying your plan is wrong, just something to consider. :confused:

Another question... do you guys include the weight of the actual barbell when you're noting down how much you're lifting? Thanks for reading!

You really must include the weight of the bar. You are entitled to include the weight of whatever you lifted - bar, plates, collars, dirt, whatever came along with the bar - you name it. If you have heavy collars you probably should include those too.

Hmmm... so what's the difference between doing 3 sets of 10 reps vs. 4-5 sets of 5-8 reps?

Usually you can use a heavier weight when doing less reps more sets thus benefitting from lifting heavier yet doing the same amount of reps. Personally as a newbie I would do like a 3x5 or 4x6 rep range to increase strength but people differ of course.

Regarding your routine its not that bad the suggestions people made are good you should consider them. My suggestion is to do chin ups rather than pull ups as it works out your back and biceps at the same time. As mentioned earlier ditch shrugs and/or most isolation exercises. I'd throw in military press (not sure if that's what you meant as lateral press) and throw in some barbell rows or pendlays as well. If your gonna do deadlifts on back day i'd ditch lower back extensions unless you wanna use the extensions as a warmup. I also saw you have bench dips do regular dips leaning forward if you can't do them do them assisted this will workout your triceps and lower chest and don't do bench press last do it first or near the beginning. Your pretty much just missing hamstring exercises and shoulder exercises. These are all just suggestions though you don't need to do them there's no rule for working out as long as you have fun and stay healthy. :bb: