geezore

I have been training for about a year, I have made good gains working out twice a week intensively each session with a 1 hour free weight session. I have not joined a gym but have free weights in my garage.

My training routine is very simple, as follows.

Saturday: Shoulder press, Chest flyes, Bar bell standing curls, Dumbell incline curls, bent over rows, laterl raises.

Tuesday: the same!

also do stationary bike for cardio.

I have no access to cable machines etc, but do have a good dip and pull up bar which i never use.

Can I have your advice on how my routine could be improved?
I could not manage more than twice a week thus far but now have more time on my hands so could do 3 or 4 times a week.
I feel I need to split the sessions more rather than sticking with my total body workout which looks very amateur compared with a lot of you chaps.

Thanks in advance to all of you who can help.

wogihao

Train your legs.

Lost Soul

X 2
plus add more compounds
plus leave the gear well alone whilst still in this training mindset

deads
squats
bench
military press
chins
rows
SLDLs

should see you through with a nice varied rep range

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geezore

Thanks guys, (and Lost Soul)
I will probably change to push, pull and legs this week.

Sat: Push
Sun: Pull
Tues Legs.

Does that sound OK? Only training each part once a week though.??
Taking cyclone, eating well, reducing the cardio.

I suppose I could do this routine twice a week. I know this all depends on my personal recovery time etc, which I suppose I need to discover with this proposed new workout.
Over-training is also a concern of mine.

wogihao

That routine outline would be fine, alough I would have a rest day between the push and pull days. What exersises are you going to do though?

geezore

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)??

wogihao

I would lose the incline dumbell curls, I would do deadlifts instead.

Leg day you need to do squats, or front squats.

MultipleMadness

Most gains I have found are 2 sets, 1 set of endurance after 1 set of heavy

Aim for 3-6 reps first set
Second set aim for 12-15 reps

Go through your routine making it more intense ok, so start of with easiet first!

Basically, if it's a bar... Less intense, dumbbells are more intense and concentrated.

Ya need to deadlift and squat. They are the best exercises to perform if you want to get big! They release the most testosterone levels in the body! Make sure they are done properly and lift ONLY what you feel comfortable! Don't just sling on 200k without knowing wtf you're doing. You don't need fancy equipment to get a good body, what you have is perfectly fine...

geezore

Cheers everyone.
Looks like I will be raising the stands to accomodate my new exercise: Squats!
My Bench (body Solid Combo Bench allows for this adjustment, presumably for squats)
Also gonna start the deadlifts, pull ups and dips.
Been avoiding it coz it seems so hard!
No excuses now.

G