Beginner needs a little input

[c-m]

I am new here and to bodybuilding so i hope this is the right place.

I started going to the gym again over the past 3 weeks, but didn't have much direction (even though i saw gains on the areas i worked) so no i've decided to do a split routine visiting the gym 3 time per week.

Session 1 (Monday)
Chaest/Shoulders/Triceps (3x8)

Chest:- Flat Bench db, Incline bench db.
Shoulders:- Arnold press, latraises in a superset with bent over lat raises.
Triceps:- skull crushers, cable pull downs

Session 2 (Wednesday)
Back Biceps 3x8

Back:- Lower back ROM (machine) works spinalis, Bent over db row, close under arm lat pull downs in a superset with wide over arm pull downs, front lat raises

Biceps: - cable rope curls, alternating db curls.

Session 3 (Friday)
legs & abs




Ok now there are a few things i am concerned about. Firstly is it ok only working these muscle groups like the chest once per week (my old routine worked it much more)? I have been told that it isn't.

Secondly the workout for session 2 only takes me about 30-40mins, and while i really feel a burn in biceps, my back doesn't really feel a burn even though i work it to failure on the pull downs especially. Can you recommend any more excersises for that day?

Thirdly, i am at a bit of a loss on how to work my lower body. i would really welcome some input here and everywhere else to be honest.


Things to bare in mind are that the only free weights my gym has are dumbells. Also the gym doesn't have a pull up bar or dip bars.

Thank you.

 

[JL_204]

The best excercise for legs is the squat, but since you dont have a barbell i would do lunges.

Your really missing out not having an olympic bar.

Find a new gym if you can.

 

[Guinness5.0]

What's up with all the British guys not having barbells/ squat racks? Is THAT why the pilgrims left?

 

[HunterUk]

Could be, my uni gym has 2 smiths but no squat rack, one bench and one (yes ONE) oly bar. It has about 8 fixed weight bars that go up to 110 pounds and a dumbell rack that goes up to 90 pounds....and thats it for freeweights! Has seemingly unlimited numbers of treadmills, bikes and machines though...none of which I have any inclination to use!

 

[HodgeMN]

I never had much luck working my chest, shoulders, and tricpes on the same day. Also, consider a 5x5 program.

 

[musketeer]

What's up with all the British guys not having barbells/ squat racks? Is THAT why the pilgrims left?

There are some VERY good body building gyms over here but not many. Most health clubs are run on a very tight margin, and are designed by complete idiots and run by total idiots (for idiots no doubt).