Workout Advice

[genseld]

Hello all! New to the site and new to lifting. First, I'm 29yrs old, 5' 8" and 145lbs. and I'm trying to get started. I would like to know if this workout is okay. I'm only doing 2 set with 10-12 reps. Please help.

Monday

Chest
Bench Press
Chest Fly
Resisted Punch
Lying Cable Crossover

Shoulders
Seated Shoulder Press
Shoulder Extension
Reverse Fly
Lateral Shoulder Raise

Tuesday

Legs
Leg Extension
Leg Curl
Leg Press
Seated Calf Raise

Abs
Resisted Ab Crunch
Resisted Oblique Crunch
Resisted Reverse Crunch
Trunk Rotation

Thursday

Back
Seated Lat Row
Functional Low Back Ext.
Lying Lat Fly
Stiff Arm Pulldown

Arms
French Press
Reverse Curl
Bicep Curl
Standing Wrist Extension

Friday

Legs
Leg Extension
Leg Curl
Leg Press
Seated Calf Raise

Abs
Resisted Ab Crunch
Resisted Oblique Crunch
Resisted Reverse Crunch
Trunk Rotation

 

[tzan]

Not bad, but I would change a few things. There's no need to hit your legs twice a week, and I wouldn't recommend lifting your arms the day after back. I would switch it to a basic split like:

Monday-Back
Tuesday-Chest/Shoulders
Wednsday-Off
Thursday-Legs
Friday-Bi's/Tri's
Saturday-Off
Sunday-Off

Your reps are fine, but I would do 3 sets on 3 different exercises for back/chest/legs(actually for legs I would do 4 exercises), and 3 sets on 2 different exrecises for biceps/triceps/shoulders. Mix and match your ab workouts when needed. Good Luck

 

[sasharawkz]

where's the squats in that leg work out?

 

[genseld]

Not bad, but I would change a few things. There's no need to hit your legs twice a week, and I wouldn't recommend lifting your arms the day after back. I would switch it to a basic split like:

Monday-Back
Tuesday-Chest/Shoulders
Wednsday-Off
Thursday-Legs
Friday-Bi's/Tri's
Saturday-Off
Sunday-Off

Your reps are fine, but I would do 3 sets on 3 different exercises for back/chest/legs(actually for legs I would do 4 exercises), and 3 sets on 2 different exrecises for biceps/triceps/shoulders. Mix and match your ab workouts when needed. Good Luck

So something better might be:

Monday
Back 3 sets 10-12 reps
Seated Lat Row
Functional Lower Back Ext.
Stiff Arm Pulldown

Abs 3 sets 12-15 reps
Resisted Ab Crunch
Resisted Oblique Crunch
Resisted Reverse Crunch
Trunk Rotation

Tuesday
Chest 3 sets 10-12 reps
Bench Press
Chest Fly
Resisted Punch

Shoulders 3sets 10-12 reps
Shoulder Extension
Reverse Fly

Thursday
Legs 3 sets 10-12 reps
Leg Ext.
Leg Curl
Seated Calf Raise
Squats

Abs 3 sets 12-15 reps
Resisted Ab Crunch
Resisted Oblique Crunch
Resisted Reverse Crunch
Trunk Rotation

Friday
Biceps 3 sets 10-12 reps
Biceps Curl
Reverse Curl

Triceps 3 sets 10-12 reps
French Press
Triceps Pushdowns

I was also recommended to do squats so I put them in there. Should I mix up the exercises every once in a while or just stick to this for a few months? Is it okay to hit the abs twice a week and my wife was wondering if this workout would be suitable for her also?

I really appreciate the advice everyone!

 

[djgaler]

how about your diet??

 

[genseld]

how about your diet??

I'm still working on that but I'd say I eat about 1500-2000 cals, 100-150g protein and the fat and carbs vary. One thing I have recently learned is the protein factor. Any suggestions I will gladly follow.

 

[djgaler]

Tell us what your goals are....

 

[tzan]

I'm assuming from your stats that your goal is to build more than cut correct?? If so I would bump up the cals to around 3,000. Exercise choices will vary from individual to individual, however there are a few staples that I think should be included in everyones routine:

Chestressing movement(incline or flat, db or bb)
Backullups, Deadlifts
Shoulder: Overhead Press
Legs:Squats
Biceps:BB Curls
Tricepsips or Closegrips

When making up your routine I would make sure you have at least one type of these movements for each bodypart than kind of experiment with other exercies until your happy.

 

[InTraining]

Since your new to lifting I think you should go with a very simple routine. I agree with tzan on the exercises you should be centering your workouts around. Forget about all the pumping exercises like crossovers and concentration curls and go with the big compound movements.

You will be amazed at how much progress you make by focusing on the important exercises and following a proper diet.

 

[harhar]

Unless you're a 2 foot tall midget (no offense to midgets), you would want 3000kcals or more depending on your size.

 

[genseld]

I'm assuming from your stats that your goal is to build more than cut correct?? If so I would bump up the cals to around 3,000. Exercise choices will vary from individual to individual, however there are a few staples that I think should be included in everyones routine:

Chestressing movement(incline or flat, db or bb)
Backullups, Deadlifts
Shoulder: Overhead Press
Legs:Squats
Biceps:BB Curls
Tricepsips or Closegrips

When making up your routine I would make sure you have at least one type of these movements for each bodypart than kind of experiment with other exercies until your happy.

Would anyone be interested in providing me with a good 4 day workout program including abs. Thanks again for all of the awesome info.