J_D

i know you probably get this all the time but was wondering as i am new to bodybuilding if you could have a look at my routine. i got this from advice from other builders but would like some info or changes to it. also some go into heavy as i was told muscle all ready warmed up so can go straight into it.

back & r/delts-
seated pull down machiene- 3 warm up sets, which is 12 rep, 10, 10 then all out set.
wide grip pulldown- 2 warm up, 12 and 10rep and all out with drop down
bentover rows- 2 warm up and one all out
close grip pull down- 2 warm up and one all out with a drop down
bent over r/delt raises- 2 warm up and one all out
r/delt machiene (like reverse pec dec thing)- one heavy and 1 drop down
hyper extentions- 12,12,12

chest/shoulders
flat bench (smith machiene, no partner)- 2 or 3 warm up, 1 heavy with drop down
incline dumbell press- one warm up, 1 heavy with drop down
incline flys- 1 heavy with 1 drop down
cable crossovers- 1 warm up, 1 heavy and drop down.
shoulder dumbell press- 2 warmup and 1 heavy and drop down
side lateral raise- 2 warm up 1 heavy
front raise- 2 warm up 1 heavy
shoulder machiene- 1 warm up, 1 heavy and drop down
dumbell shrugs- 1 warm up, 1 heavy and drop down

biceps and tri's
standing alternate dumbell curl- 2 warm up, 1 heavy
cable preacer E-Z bar- 1 warm up and 1 heavy and drop down
concentration curl- 1 heavy and drop down
tricep extentions- 2 warm up and 1 heavy
one hand pull down- 1 heavy and drop down
tricep machiene- 1 warm up and 1 heavy

legs
leg entention- 2 warm up and 1 heavy and drop down
leg curl- 2 warm up and 1 heavy and drop down
leg press- 2 warm up and 1 heavy
standing calf- 2 warm up and 1 heavy
(the machien, dont know what its called, where you pull the legs in from wide out to centre) again 2 warm up and 1 heavy

will start squats soon, tho dont knwo how to properly do them so need to ask someone at the gym

well thats it, abs 3 times a week, and cardio 5 days a week. all sets are in 7-12 range as im wanting to build.

will appreciate any feedback

cheers

JD

DB

Chronic over training mate!!

imo all u need to do as a novice is the basics so lets drop the cable cross overs etc

Base your routine around compound lifts

deadlifts
squats
bench presses
rows
shoulder press
chin ups
lunges

way too many dropsets also!

they should be used once in a blue moon imo to shock the muscles

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J_D

cheers, will drop some of the drop sets then

i did for a while, about 1 or 2 month, do compund stuff, so then i started on this.

DB

mate i have been training for 5 years and am on compound only stuff its 10x better

train like a powerlifter eat like a bodybuilder best of both worlds imo

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J_D

whats the diffrence between powerlifter and bodybuilder

what sort of routine would you suggest, split into days if you dont mind.
i am trying to lose the fat, lost a stone on the scales, but tryin to get a body fat reading as theres loads to come of yet.

cheers DB

big

Solid advice

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J_D

what sort of program would u reccommend?

will i still gain alot muscle size doing powerlifting instead of bodybuilding style?

invisiblekid

In a word yes - so long as you are eating enough

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Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".