This is my lifting routine, can you please tell me if im missing anything, need to take anything off, switch it to another day etc, thank you! btw I'm trying to do all compound exercises.


back/bicep/forarms:

Chin ups, Stiff Legged Deadlifts, Barbell Rows

pec/tricep/delt/trap:

Benchpress, Shoulder Press, Dips

legs/abs

Squats/Lunges/Sit ups

I like it. Lots of compound movements. What is your rep/set/rest scheme? If your workout seems too short to you after a couple weeks of it or like its not enough, I'd add only a little isolation at the end of each workout:

Back/Bi day:
Add Wide-grip curl bar curls (or barbell), bar holds for grip strength (place pins slightly below where your hands are located when extended downward, load up a ton more weight, do a 1" deadlift off the bar and hold that weight as long as you can)

Chest/Tri day:
Add tricep extensions or tricep pushdowns, etc

Leg/Abs day:
Add 1-legged calf press or something similar
Switch to weighted situps
Add some russian twists or something similar

But, your workout looks good with all the compound work. What are your specific goals for this workout?

Oh yeah, the other option you have, is if you feel it is too short, push it from a 3 day to a 2day workout and do something like this

Mon: Day 1
Tues: Day 2
Wed: Rest
Thu: Day 3
Fri: Day 4

If you were to do that, then I would move the SLDL's to the leg day, and put the rest of the back day with the chest day.

hey kmfisher, thanks for the reply,

To make my workout not seem so short I made them all 4 sets each, everything is mostly around 10 reps, sept my situps and chin ups (My situps are 15 reps, and chinups I can only do about 4 good ones before I fail) I sort of just stand around till I think I can do another set, like a minute or so.

kmfisher, if I were to make it into a 2 day routine, would you show me what it would look like?

Here's one way you could group them as two days:

Day 1: Bench Press, Chin Ups, Shoulder Press, Barbell Rows, Dips

Day 2: Sqauts, Stiff Legged Deadlifts, Lunges, Sit Ups

This is just one way to do it. I tried to put opposing muscle groups back to back. Since you are doing 4x10 you probably wouldn't need to do this. With this one I'd do 3 sets per exercise. That would give you 15 sets and 12 sets respectively.

With chins, since you can do only 4 each time, once you do them you may want to do a quick set of lat pulldowns, but its optional. Just make sure that you are failing in your back, not your forearms on the chins.

Cool, one thing is i can't do some lat pulldowns because i workout at home, I use a tree branch outside to do my chinups hehe, ill be doing my dips on the handle bars on my tredmill, they work well.

my new routine

back/bicep/forarms:

Chin ups, Stiff Legged Deadlifts, Dumbell Rows, Dumbell Curls

pec/tricep/delt/trap:

Benchpress, Shoulder Press, Dips, Kickbacks

legs/abs

Squat, Lunges, Situps, Crunches

Stiff legged deadlifts don't work your back. Do standard deadlifts on your back day and put the SLDL in your leg day.

Personally, I like doing 9 sets per body part, especially since I'm so young (and so are you).

http://bodybuilding.com/fun/exercises.php?Name=Stiff-Legged+Barbell+Deadlift

lol

http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

They work your back, but not PRIMARILY your back. They would be more properly placed in your leg day.

I trust exrx.net far more than bodybuilding.com. Exrx.net is written by exercise physiologists; I don'tk now who writes for bb.com

Also, I think you should replace kickbacks with close grip bench press or overhead dumbbell extension.

gotcha! thanks, by the way, what should i change instead of the dumbell curls ?

I think it's ok to have some isolation work.

ok sounds good, ill try everything, thanks! :cool: