Need Help!!

[mklad25]

Hey ppl, new to the site so I'm sorry if this has been asked a million times already. I've been hitting the gym for around 4 years now and think it's time to get serious about weight training. My problem is that I'm not entirely sure where to start. My goal initially is to drop bodyfat (from 16%). So this is the program I'm following (upper body slit over 2 days). What do you think?
Day 1
Barbell press - 3x12
Pushups (30 secs x 2)
Cable crossover - 3x12
Wide lat pulldowns into narrow - 3x12
Mid rows - 3x12
Bent over rows - 3x12

Day 2
Shoulder press - 3x12
90 degree lat raise into full lat raise - 3x12
Barbell bicep curls - 3x12
Tricep dips - 3x12
Incline curls - 3x12
Cable tricep pushdowns - 3x12

I'd really appreciate any tips. Thanks

 

[s8nlilhlpr]

you seem to be missing lower-body lifts....squats and deadlifts.

Also, your routine seems to have lots of "fluff" cables, lat raise, curls, curls, cable triceps..

Check out the training sticky.

 

[al420]

Read The Stickys .... This Thread Is Going To Get Loads Of Flames

 

[ricanx99]

Read The Stickys .... This Thread Is Going To Get Loads Of Flames

No one knows flaming better than Al! He's the biggest flamer on here! Hahahaha...

 

[thebadguy54]

Don't forget your legs.

 

[NJL52]

Hey ppl, new to the site so I'm sorry if this has been asked a million times already. I've been hitting the gym for around 4 years now and think it's time to get serious about weight training. My problem is that I'm not entirely sure where to start. My goal initially is to drop bodyfat (from 16%). So this is the program I'm following (upper body slit over 2 days). What do you think?
Day 1
Barbell press - 3x12
Pushups (30 secs x 2)
Cable crossover - 3x12
Wide lat pulldowns into narrow - 3x12
Mid rows - 3x12
Bent over rows - 3x12

Day 2
Shoulder press - 3x12
90 degree lat raise into full lat raise - 3x12
Barbell bicep curls - 3x12
Tricep dips - 3x12
Incline curls - 3x12
Cable tricep pushdowns - 3x12

I'd really appreciate any tips. Thanks

lol no offense man but this is one of the worse routines I've seen. Read the training vault and do a 5x5.

 

[JohnRobHolmes]

Instead of basing a routine around barbell press and shoulder press, you should base it from Bench, Row, Squat, and Deadlift. The stickies at the top of this forum have more info than you can learn in a full day of reading- read them and see where you get in another 4 years.

 

[blut wump]

You're neglecting your legs and posterior chain and I don't see any mention of abs. You don't really state what your goals are but anything that can be described as "getting serious about weight training" has to include free-weight squats (stay away from the Smith machine).

You could do worse than reading a fair bit on this site:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm
and running the Intermediate program on there. There's even a spreadsheet to download to help with weight selection.

Have you ever done any squats or deadlifts in the past? If you've never done those exercises, then your first step would be getting someone to teach you. Choose someone who goes all the way down rather than anyone doing half or quarter squats.

You could consider getting the book "Starting Strength"

 

[thebadguy54]

You're neglecting your legs and posterior chain and I don't see any mention of abs. You don't really state what your goals are but anything that can be described as "getting serious about weight training" has to include free-weight squats (stay away from the Smith machine).

You could do worse than reading a fair bit on this site:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm
and running the Intermediate program on there. There's even a spreadsheet to download to help with weight selection.

Have you ever done any squats or deadlifts in the past? If you've never done those exercises, then your first step would be getting someone to teach you. Choose someone who goes all the way down rather than anyone doing half or quarter squats.

You could consider getting the book "Starting Strength"

VERY good advice right there.