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geezore · 12-05-2008, 11:13 AM

Thanks for the advice mate.

Routine (proposed routine, remember I have only got free weights, and a pull-up and dip bar)

Push: Bench press, incline bench press. Shoulder press (90 degrees), shoulder press (very slight incline). Also will start dips this week

Pull: Standing barbell curls, bent over row, Shoulder shrugs, incline dumbell curls (whilst sitting on bench inclined at same angle for the incline shoulder press). Also will start pull ups this week

Legs: Will use the bench for leg extensions and flexes etc, as squats do scare me with a barbell with free weights and no training partner to save my ass when I reach failure!!

What do you think?

Personally I find doing the push routine the hardest as my triceps give out when my shoulders or pecs could take more.

I am sure this is a very "beginner-type" question, but how do I avoid undertraining the chest and shoulders due to triceps fatigue, (as the triceps are used in both shoulder and bench press)??

12-05-2008, 11:13 AM	#6 (permalink)
geezore Newbie Trainer Join Date: Apr 2008 Posts: 23	Re: Good free weights program? Thanks for the advice mate. Routine (proposed routine, remember I have only got free weights, and a pull-up and dip bar) Push: Bench press, incline bench press. Shoulder press (90 degrees), shoulder press (very slight incline). Also will start dips this week Pull: Standing barbell curls, bent over row, Shoulder shrugs, incline dumbell curls (whilst sitting on bench inclined at same angle for the incline shoulder press). Also will start pull ups this week Legs: Will use the bench for leg extensions and flexes etc, as squats do scare me with a barbell with free weights and no training partner to save my ass when I reach failure!! What do you think? Personally I find doing the push routine the hardest as my triceps give out when my shoulders or pecs could take more. I am sure this is a very "beginner-type" question, but how do I avoid undertraining the chest and shoulders due to triceps fatigue, (as the triceps are used in both shoulder and bench press)??