cyberheater

Hi folks.

I've started to get serious about my bodybuilding. We have a somewhat limited gym at work which is free and we're allowed to use it during our working day.

My basic workouts are mainly hinged around compound exercises. I normally complete in around 40 mins to keep the intensity.

Monday:-
Military Press (dumbbell) - 2 x sets, 6-8 reps per set
Bench press (machine) - 2 x sets, 6-8 reps per set
Chin ups - 2 x sets, 6-8 reps per set
Seated cable rows - 2 x sets, 6-8 reps per set
Shrugs (dumbbell) - 2 x sets, 6-8 reps per set
Seated Squat (machine) - 2 x sets, 6-8 reps per set
Calf raises (machine) - 2 x sets, 8-12 reps per set

Wed:-
Military Press (dumbbell) - 2 x sets, 6-8 reps per set
Bench press (machine) - 2 x sets, 6-8 reps per set
Chin ups - 2 x sets, 6-8 reps per set
Seated cable rows - 2 x sets, 6-8 reps per set
Shrugs (dumbbell) - 2 x sets, 6-8 reps per set
Seated Squat (machine) - 2 x sets, 6-8 reps per set
Calf raises (machine) - 2 x sets, 8-12 reps per set

Fri:-
Military Press (dumbbell) - 2 x sets, 6-8 reps per set
Bench press (machine) - 2 x sets, 6-8 reps per set
Chin ups - 2 x sets, 6-8 reps per set
Seated cable rows - 2 x sets, 6-8 reps per set
Shrugs (dumbbell) - 2 x sets, 6-8 reps per set
Seated Squat (machine) - 2 x sets, 6-8 reps per set
Calf raises (machine) - 2 x sets, 8-12 reps per set


I've been doing this routine for around 1 month. What do you think.

NeilpWest

To me mate not something i would ever do. Someone else might say other wise but to me your training the same things to many times aweek, if your training them hard enough they wont have time to repair. you have dumbells why not split it into chest/tri,back/bi,legs/shoulders say doin flat bench press on smith the inclines with dumbells then some flys etc and your tris use the bench and do some dips make the most of what you have.

dru0111

too brutal. Where are your free squats and dead lifts? Get rid of all machines IMO look up some other threads for the classic thre day split (push pull legs). What are your stats (weight and height) and goals?

cyberheater

I only have dumbbells available to me so I guess i'll have to use those.

Around 208 lb and 6ft5in. Body fat guestimate is around 24%, maybe a little less.

Bulldozer

There is nothing wrong with doing a full body routine 3 times a week for a begginer.

Its not a workout i would choose, but i have seen much worse. I would personally squat first also and use a barbell.

Also congratulations lol, thats the first newbie routine i have ever seen that didnt have bicep curls or 21's in it. Gonna rep you for that

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cyberheater

Thanks Bulldozer. I've tweaked my routine to swap the machine squat to squats using dumbbells today and it's a lot harder. I'm feeling quite sore in the glutes just now.

I've also changed my military press which I was doing sitting on a bench to standing military press to bring in other muscle groups whilst balancing. Again much harder.

Thanks for the rep point.

Bulldozer

2 sensible changes bro.

and your welcome

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Lux

Have you got access to any equipment to work your hamstrings mate?

I'd put bench press before the shoulders.

I might not do the shrugs as the military press and back work will be hitting them.

As Bully said, you made a couple of good changes already. You will soon be wanting to use better equipment and then we can talk about doing some sweet squats and deadlifts

Just my 2p

dru0111

If your getting serious about your body building chop out the crappy work gym and join a decent one! then try the compound push pull legs three day split.