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Thanks Doc,
I have revised my schedule to

Mon
Incline press
bench press
Military press
Dips
tricep ext
side raises


Wed
Lat pulldown
seated row
Bentover raise
shrugs
Barbell curl
db curl

Thur
Squat
Lunges
deadlift(romanian)
leg curl
calf raise
calf raise Seated

Abs saturday at a class with my wife
and maybe monday after chest and tris

looks decent bro.look at 0311's warm up schedule to help. that is enough exercises. I only do 3-5 exercises on a given workout. and im dead by the end,and some days i want to cry, especially after a good leg day. box squats whith 315 were this past wed, Im still feeling a nice pain when i stretch forward. Just try to increase in weights each 1-2 weeks. Keep a notebook or someting. if you keep pushin the same weiht,you will stay the same.

Your mixing your shoulders in on Mon and Wed. You should have a 4 day workout routine. Military and what you refer to as side raises are shoulders as well as you add shrugs on wed. Do those with shoulders as well.

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Dr x I think This will be better Hope you agree

I have stuck with chest and tris and back and bis but changed shoulders to a seperate day.
I also went and gor a fitness evaluation .My blood pressure is high but not an accurate reading.(something wrong with the machine)
My cardio ASSESSMENT FROM A YMCA BIKE ERGOMETER ASSESSMENT is in the POOR classification.35.6 superior is 50.35 and up
flexibility is good 14.3 excellent is >14.6
strength is average bicep strength is 82lbs excellent is >100

My body composition is body weight is 194 lbs
lean body mass is 153.1 lbs
fat mass is 40.9 lbs
basal matabolic rate is 2170
body fat is 21.1 % MODERATE RANGE

body age is 43 i am 36 but the sysrolic and diastolic was way off.

But it is great to get a reference point to start from.

The new routine is mon
Bench press
Incline press
Dips
triceps push down (cable)
Tricep kickback

Tue
Lat pulldown
seated row
back ext on swiss ball (Have lower back problems)
hammer curl
Bicep curl

wed
shoulder press seated
front raises standing
rear delt fly(backwards on the pec deck)
shoulder shrugs

thur
barbell squat
prisoner squat
forward lunge
seated leg curl
toe raise
calf raise

Cardio 3 days a week and abs twice a week.

I got an orientation at the gym and the trainer helped me out an awful lot with proper form especially on squats and bench pressing .I was doing them wrong.Also he said never forsake form for weight.For example even on something as small as the tricep.If I am struggling to open the tricep
on the extension then drop the weight and really extend the muscle so you get that burn and keep the form and rhythm.
If I drop the weight a little too much so what he said just do one or two more and really exhaust the muscle.
What I was doing was spending 10 seconds or whatever length of time trying to beat a weight that had already beaten me especially at this stage when I havent even built up strength or form.

he included the toe raise to balance out the calf raise and he is starting me slowly on back extensions on the swiss ball and says we can then move on to the hyperextension bench and start on small degrees until I am going all the way down and then we can incorporate dead lifts.

After 8 weeks I will be going for a review and change of routine to incorporate more core exercises into my exercises.

I really advise to beginners to get a trainer in your gym who is properly qualified to go over the routines especially going over the correct way to perform the exercises I think it will save a lot of unnecessary injury and time.

thank you Dr x and many others for taking the time to help me.

This is what I suggest



chest and tris : do tris first thet are the smaller muscle group and you do use them when doing chest by default. If you do them after doing chest they will be partly fatigued already.

back and bis: the same as above do bis first!

shoulders with traps

legs and calves

Also mix up you excercises. do not do the same excercises week after week you will get into a rut.

I would suggest if you are serious, you go to your local bookstore and pick up Arnold "DA MAN" Swarzeneggers Encyclopedia of Bodybulding. This will be your bible. ABSOLUTELY the best purchase I have ever made pertaining to training!

HOPE THIS HELPED!

I would change the front raise for lateral raises on the shoulders. The presses should do adequate damage to the front delts (not really damage, but, work them good enuff). Can't neglect the side delts.

No need to do the leg curls after the squats and lunges. They should work the hams good enough.

Toe raises are overrated. Do standing raises and seated raises for calves.

No Deadlifts for the back? Or legs? I don't care what people think what muscles they are good for, but deads are a great core workout.

Is there a need to do four days in a row? Figuring you are doing cardio on at least two of the days of non-lifitng, think about taking a day off in the middle.

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Dr.X, good job helping him out.

BradG, couldn't agree more with lateral raises and deadlifts.

FYI->I think deadlifts are the best trap movement there is. I used to do 4 sets of power shrugs with 400+. Since I started just doing rack-deadlifts, and any other deads my traps are standing at attention. I never seen a man doing 405x10 deadlifts with small traps. But, I have seen tiny kids half shrugging 225 x 15 thinking their huge.

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Thanks fellahs,
Yeah deadlifts are on the cards I just want to build slowly the low back muscles on the hyperext macine cos of herneated discs.

I'm also breaking up the 4 days so yes I will be doing cardio say on a wednesday and giving myself a day off in the week

Also brad G
ur spot on on the leg curls
I just came back from the gym after doing legs and pretty much couldnt do any legcurls with real form after squats and lunges.

I thought lunges were for sissys.... boy was I wrong.(Maybe I am a sissy still lol)