critique my routine please - I need your help

[kentucky]

This is what I've been able to come up with. I only have access to a cable machine, and no dumbell/barbells. So I had to improvise. Thanks in advance...



****
Monday - Arms

Bis - machine preacher curls, curls, Row (to neck with elbows out)(delts)
Tris – pushdowns, Bent-over extensions
Forearms - wrist curls, reverse preacher curls


****
Wednesday - Traps & chest

Shoulders – shrugs, incline press

Chest - flat bench, incline bench, machine flys, Incline Shoulder Raise


****
Friday - back & legs

back - seated Row, lat pull down

Legs - Leg Ext, Leg Curls


**************

What do you guys think, too little, too much????

I'm worried about my bis and back not getting worked enough, what do you guys think.


Tear it apart, but help me build it back up.

Thanks for all the great help I've found here.

 

[The Red Dragon]

Why do you only have access to a cable machine? Looks fine but you're missing your glutes, lower back, calves, and medial delts (unless shoulder raise is a lateral raise) but as long as you can get free weights in the near future...I usually don't find cable workouts or any machine workouts to be nearly as intense as free weight workouts and I never really feel any satisfaction out of them. I think you're working your bi/tris as much as you can with that machine, actually you can do lying/seated tricep extention (for triceps)

 

[SofaGeorge]

Bro, get access to free weights. It is not impossible.

 

[kentucky]

can't afford gym right now. I have to use the one in my apt complex. It will be about 1 month until I can get into a gym. I just started a new job, now that school is out, so I'll have extra cash.

I'm a newbie anyhow, so using the cables really help me focus on technique, and doing it correctly.

 

[kentucky]

yeah, i think I'll add lateral raises for delts.

 

[gettinlarger]

I'm a newbie anyhow, so using the cables really help me focus on technique, and doing it correctly.

Technique is different on cables than free weights homey.

 

[kentucky]

that may be true, but I would rather learn some basics on cables, than to just step into the gym and try to figure everything out.

 

[tbone1227]

hmmmmm, legs and back together IMO is a bad idea, both are bigger body parts and shouldnt be worked together, but again just MO. Also, starting with arms isnt great as you need your biceps and triceps for your bigger body parts, chest, back, shoulders - you should hit up the arms later in the week perhaps so that you get better lifts where needed. Try something like:

Chest / Triceps
Back / Traps
Legs / Calves
Shoulders / Biceps

Put a rest day in there somewhere though, and after the split take 2 days off for good recovery

 

[kentucky]

that's very good info, thanks alot.

s-rest
m-Chest / Triceps
t-Back / Traps
w-abs
r-Legs / Calves
f-Shoulders / Biceps
s-rest



i want to incorporate cardio in this. When should I do it?
Is it a bad idea to go for a 2 mile walk every day?

 

[t3c]

bro...you should just grab yourself an adjustable db weight set. It goes up to 40lbs or so....take it to your apt gym and use the cables and your dbs. Db squats, db military press, db curls, db flies, db everything. And throw some cable movements in too.

db sets are like 30 bucks


also if you are a newbie, you are making a big mistake by not listening to what the people on this board tell you. I just saw you dismiss two posts about freeweights.

"that may be true, but I would rather learn some basics on cables, than to just step into the gym and try to figure everything out."

That makes no sense...listen to what people have to say here.

 

[BigBadBootyDaddy29]

I would suggest you learn on free weights, thats the way the exercises were originally intended to be done, and it is the only way to ever learn proper form and the proper theory behind why you perform a certain movement. In mu opinion, machines have NO place in a beginner's routine, for advanced athletes they are ok on occasion for variety, and for a precontest bodybuilder, but as far a newbies go, you should avoid machines like the plague if you want to learn proper form, for people just starting out, machines and cables do nothing but promote laziness and neglect stabalizers and tendons and connective tissues.

 

[kentucky]

also if you are a newbie, you are making a big mistake by not listening to what the people on this board tell you. I just saw you dismiss two posts about freeweights.

Did you read my post from above? I'm not disregarding what they say, I'm just doing what I can afford. working out with a bucket full of water is better than nothing isn't it?



can't afford gym right now. I have to use the one in my apt complex. It will be about 1 month until I can get into a gym. I just started a new job, now that school is out, so I'll have extra cash.

 

[tbone1227]

In regards to your cardio question - it all depends what your goals are and what you want the cardio for, i.e. #1 loosing fat - 30-45 min per session 4-5 days per week, preferrably in AM on empty stomach, #2 getting in shape, or for the health benefits.

 

[kentucky]

yes i have some fat to lose...I'm currently on ckd, starting week 2.

 

[tbone1227]

moderate intensity cardio for 30-45 minutes each session, preferably in the AM on empty stomach - or after your workouts, and on non training days - maybe 5-6 sessions per week and whatever you feel good with. I have been dieting to lose some fat myself but am doing another program, not CKD and am down about 20 lbs and down 10% in BF - I love doing cardio, so i do about 6-8 sessions per week, but i also mountain bike and moto cross, so i need my cardio good

 

[kentucky]

so it's allright to do some cardio after my workout?
will it be very catabolic?

 

[kentucky]

also when should I do forearms?

 

[tbone1227]

yeah, cardio after your workout is ok, just dont work out past 45 minutes and do 30-45 min cardio and you should be fine - try taking some L-Carn before your workouts. As for forearms - i wouldnt worry about those right now as you are working out to drop some weight being that your on a CKD - your forearms will grow as they are used with most of your lifts

 

[nanotitan]

I'm more concerned that you're not getting any core work in. When you finally get to a gym you're gonna want be squattin' and pullin' if you're serious about getting in shape and having a weak core will be a humongous disadvantage in terms of progress not to mention increasing significantly you're chances of injury, especially when combined to you're lack of coodination in compound movements.

There has got to be something heavy in that apartment with which you can perform stiff leg DL's or goodmornings or SOMETHING that's actually useful and worthwhile. Try your TV or a piece of furniture or maybe one of those portable fridges filled with water (I have). Now that I think about it, you are in the perfect situation for some strongman training!

There's a lot of things you can do that would probably be more useful and effective (and fun) than cable exercises. Have someone sit on your shoulders and squat them (I have ). Hold your TV against your chest zercher squat it. Have someone lie on top of you while performing push ups. All of these things are way more fun and would definitely have a much better carryover to real gym work than isolation cable exercises. Have fun!!

 

[kentucky]

thanks for the help, I'll look around!


I'm just trying to hold out for about 3 more weeks, when I can afford to go to a gym. I can't wait.

 

[kentucky]

hmmmmm, legs and back together IMO is a bad idea, both are bigger body parts and shouldnt be worked together, but again just MO. Also, starting with arms isnt great as you need your biceps and triceps for your bigger body parts, chest, back, shoulders - you should hit up the arms later in the week perhaps so that you get better lifts where needed. Try something like:

Chest / Triceps
Back / Traps
Legs / Calves
Shoulders / Biceps

Put a rest day in there somewhere though, and after the split take 2 days off for good recovery

thanks for the advice, I worked tris yesterday and today they are sore as hell. I'm glad I didn't work BIs yesterday - I wouldn't have been able to type!! Good advice, Karma for that.