Bodybuilding.net - Bodybuilding Forum

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)

Why not just learn the proper lifts to begin with instead of doing all the BS machine work?

IW

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?

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.

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