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Old 02-08-2008, 07:52 PM
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RileyMartin RileyMartin is offline
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Join Date: Feb 2008
Location: NY
Posts: 106
Default I am a \Please help a beginner with my routine

I read the articles on routines and bulking and increasing strength and they were very informative but I'm still confused and think I'm making some mistakes. Also, I've only been lifting for a little over one month so I wasn't sure if some of it didn't apply to me being a beginner. I was hoping I could get some input on what I might be doing right and what I'm doing wrong and what I should change.

Here is my routine:

Day 1: Chest, Shoulders Triceps
Day 2: Legs
Day 3: Biceps & Back
Day 4: Rest
Then back to day 1 and repeat.

Here are some sample workouts:

Chest, shoulders, triceps:
*******************
BENCH PRESS - Sometimes I do four sets
-------------
225lbs. - 6 reps
200lbs. - 8 reps
185lbs. - 8 reps

INCLINE BENCH PRESS - Sometimes I do four sets
---------------------
135lbs. - 9 reps
135lbs. - 6 reps
100lbs. - 12 reps

MILITARY PRESS
----------------
100lbs. - 8 reps
100lbs. - 7 reps
85lbs. - 10 reps

DUMBELL LAT RAISES
--------------------
10lbs. - 12 reps
10lbs. - 10 reps
10lbs. - 11 reps

BENT OVER DUMBELL LAT RAISES
--------------------------------
5lbs. - 16 reps
5lbs. - 16 reps

DUMBELL SHOULDER SHRUGS
---------------------------
25lbs. - 30 reps
25lbs. - 25 reps

LEGS
****
SQUATS
--------
185lbs. - 10 reps
185lbs. - 10 reps
185lbs. - 10 reps

LEG EXTENSIONS
----------------
25lbs. - 10 reps
25lbs. - 12 reps
25lbs. - 10 reps

LYING LEG CURLS
----------------
25lbs. - 20 reps
35lbs. - 16 reps
45lbs. - 12 reps


Biceps & Back
**********
BARBELL CURLS
---------------
75lbs. - 12 reps
95lbs. - 2 reps
85lbs. - 5 reps
75lbs. - 7 reps

DUMBELL CURLS
---------------
25lbs. - 10 reps
25lbs. - 10 reps

DUMBELL HAMMER CURLS
------------------------
25lbs. - 12 reps
25lbs. - 8 reps

LAT PULLDOWNS
----------------
90lbs. - 13 reps
100lbs. - 6 reps
80lbs. - 12 reps
80lbs. - 16 reps

BENT OVER BARBELL ROWS
--------------------------
95lbs. - 13 reps
95lbs. - 12 reps
95lbs. - 12 reps

I usually do all my sets to failure and I'm not sure if that's right. I often start out doing the heaviest weights for my first set and then lower them to keep the reps up. Sometimes I just keep the weight constant for a constant number of reps to get a good burn/pump. Other times I'll increase the weight for set #2 and then decrease it for set #3. Not sure if any of that is good or not or if I should just be doing it one way. I read about progressively increasing the weights per set but if I do that would I still do each set to failure or would I stop a few reps short of failure so I would still be able to lift a heavier weight with the next set and get a good number of reps? From what I read it seems a 'good' number of reps is 8 with one or two 'finishing' sets of around 12 to 20 reps to get a pump. Is that correct?

I started to doing regular deadlifts as part of my back workout however I really felt it in my legs so I stopped because it felt more like a leg exercise rather than a back exercise. I didn't want to do straight leg deadlifts because they sounded like they were bad for the back. I thought about adding the regular deadlifts to my leg routine but thought it might interfere with recovery from my biceps & back routine since it works the back as well.

I'd really appreciate any help that anyone can provide as I would like to put an end to any mistakes I am making sooner rather than later. Thanks.
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