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  #1  
Old 11-29-2010, 11:30 PM
Bluecore Bluecore is offline
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Default Routine Feedback

So, I was doing some research in this forum for ideas on what I should be doing as a beginner with respect to my routine. Although I have about 1 year of lifting experience prior to my current stint, I do consider myself a beginner because I was never quite able to build a foundation on any other movements with the exception of the bench press and bicep related exercises. That being said, I found this routine on bodybuilding.com via a link found somewhere on this forum (can't remember where).

I have two concerns. My first concern is that it contains too many machine exercises on the leg/shoulder day and that my energy might be better used on other exercises. For example, I was thinking that instead of doing Leg extensions and Leg Curls on the Leg/Shoulders day, I would just do some heavier, lower rep leg presses in addition to my 3X10.

My other concern is that I have been told in the past by more than one person that Shrugs are not very effective. I was wondering if anyone had another exercise in mind that I could substitute that with that would be better; better as in easy for a "beginner" and generally regarded as effective.

The recommendation is to do this routine for 6-8 weeks before moving on to more advanced exercises, such as squats, deadlifts, etc. I thought this was reasonable and the split looks pretty nice so I decided to give this a try. The only practical problem I have is that I have to do this all 3 days in a row because my days off are monday-wednesday and it is not feasible that I work out on days that I work with the exception of Thursday. That being said, I also thought about going M-T, resting on Wednesday, and doing my third day on Thursday if I am not too tired after work to lift.

Monday Legs/shoulders

Leg press (3 sets)
Leg extension (2 sets)
Leg curl (3 sets)
Standing calf raise (3 sets)
Seated dumbell press (3 sets)
Side laterals (2 sets)

Wednesday Back/biceps

Wide grip pulldowns (3 sets)
Seated rows (2 sets)
Hyperextensions (3 sets)
Shrugs (3 sets)
Barbell curls (3 sets)
Hammer curls (2 sets)

Friday Chest/triceps/forearms

Bench press (3 sets)
Incline dumbell press
Pushdowns (3 sets)
Overhead dumbell extension (2 sets)
Reverse wrist curls (2 sets)
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  #2  
Old 11-30-2010, 06:42 AM
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iron_worker iron_worker is offline
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Why not just learn the proper lifts to begin with instead of doing all the BS machine work?

IW
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Old 11-30-2010, 01:22 PM
Bluecore Bluecore is offline
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Well, the only other exercises in there that are machine are the lat pull downs and the rows, which are really good aren't they? I suppose I could just take out Leg Curls/Extensions and substitute them with squats (first) followed by leg press or maybe deadlifts. What else would you recommend?
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Old 11-30-2010, 01:23 PM
Bluecore Bluecore is offline
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I'm also concerned that my core might not yet be up to doing squats and deadlifts regularly, although I guess learning the exercises themselves would work my and help me with that.
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Old 12-01-2010, 06:34 AM
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iron_worker iron_worker is offline
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Read lots about form, watch lots of videos (make sure it's a reliable source), and most importantly ... START LIGHT!!! Learn the form first and then start adding weight ... slowly!

IW
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