Is this a good routine?

[kyle092]

Monday:
-Bench Press x 4
-Incline Bench x 3
-Chest Fly x 3
-Bicep Curl x 3

Tuesday: OFF (maybe a 10-15 mile bike ride)

Wednesday:
-Chin Up x 4
-Pull Up x 4
-Triceps x 3

Thursday:
-Bench Press x 4
-Incline Bench x 3
-Chest Fly x 3
-Narrow Grip Bench x 3
-Quads x 3

Friday: OFF

Saturday:
-Quads x 3
-Bicep Curl x 3
-Triceps x 3

Sunday: OFF

Sorry i don't know what some of the exercises are called so i just put the muscle group worked.

 

[grubd]

not really, look up 5x3 or 5x5 for beginners

 

[chazk]

no calves ? No hamstrings ? no lateral ( side ) delt work ? just looking at it i see lots of chest work and no rows, no deadlifts and very small amount of back work.

its not a good bodybuilding plan in my opinion .
someone mentioned 5x5 for starters , I would suggest that and also arnolds encyclopedia of bodybuilding as a referance for excersizes ,it has workouts and routines catered to a " bodybuilder " a person trying to build muscle and symetry throughout the body.
That was my very first book I bought it at a yard sale at age 16 and pretty much worshipped it. The old version I had was kinda outdated and focused on " volume training " but it has been updated to include different styles of training in it, just glanced through a newer edition at the mall the other day.

 

[chazk]

being your new to this , I would suggest gaining as much knowledge as you can read read and read
I would also suggest watching some in motion clips or videos of how to perform the excersizes correct.
Bodybuilding dot com has a section of clips to see excersizes performed

 

[JDid23]

i don't love it... There have been Bodybuilding and Powerlifting experts who have made routines that are proven to work. To shy away from a routine that is proven for a routine like this is both stupid and unnecessary. However, i do like your attempt to make a routine for yourself, and wish you the best of luck with your training.

Check out Rippetoes 3x5 starting strength/ Madcow 5x5. Search these forums and i guarantee you will find what you're looking for.

good luck with your training

 

[mad_monkey59]

This is pretty poor. I can see what you're trying to do, but you have left some big holes in your workout. as chazk mentioned, you've not mentioned your hammys, or your lateral delt... how about some core work... how about some rows, what about some squats?..

maybe try something like..

Monday - legs
Squats
SLDL
Calf Raise
Leg Press

Wednesday - Chest and Shoulders
Flat Bench
Incline Bench
Shoulder Press
Rear Fly
Lateral Raise
Dips
Crunches

Friday - Back
Barbell Rows
Dumbell Rows
SLDL
Pull ups
Shrugs or Upright rows

Saturday - Arms and Core
Barbell Curls
Preacher Curls
Skull Crushers
Dips
Oblique work
Heavy Ab work

or just do a 5x5 like some of the guys suggested... see what works for you.

 

[Unit 2005]

No, sorry dude, but thats a terrible routine. Mad monkey, that routine isnt much better either...sorry guys.

 

[mad_monkey59]

No, sorry dude, but thats a terrible routine. Mad monkey, that routine isnt much better either...sorry guys.

okay, you tell me whats wrong with my routine and I'll tell you why you're wrong... go.

 

[Unit 2005]

Ok. First off, not enough quad work. Massive muscle group, needs more angles and exercises. Chest & shoulder day is all over the place...dips are a mass building compound exercise, unless we are talking about bodyweight dips to pump the area then why would anyone do them after 3 shoulder exercises - its far more chest and tris. Back day is off too, you need to pick exercises that work the muscle differently and together with the rest of the routine completely....no offence, and i mean that, but it seems like you have picked your favourite lifts and made a random routine.

For an example day i have critised, id rather see something like:-

Legs:-

Squats 4-5 sets
Leg Press 4-5 sets
Hack or front squat 3 sets
Romanian Deadlift 4-5 sets
Lying Leg Curl 3 sets
Standing or seated leg curls 3 sets
Standing or donkey & Seated calf raise 5 sets each


That routine works all 3 muscle groups from different angles. More advanced bb's could include a superset at the end, such as leg extensions & seated leg curls (which is an awesome way to finish - give it a try - 3 sets, 20 reps each.....ouch!).

Obviously everyone is different and has different strengths and weaknesses, for example, my calfs are terrible but my quads are strong, i still use 3-5 exercises for quads but only train them once a week. Calfs i hit 2-3 times a week using as much variation (high reps, drop sets, heavy low rep sets, supers etc) as i can. Hope this helps anyway.

 

[JDid23]

that is extremely high volume.... especially 4-5 sets for deadlifts.