Work Out Routine

Since I'm starting to make changes to my routine again I feel like I really need to write it down. This is what I'm doing every day.

  • Chin-Ups: 10
  • Pull-Ups: 10
  • Behind the Neck Pull-Ups: 10
  • Push-Ups: 2 Sets 20 Reps
  • Underhand Pull-Downs: 60 lbs.* 3 Sets 10 Reps
  • Overhand Pull-Downs: 60 lbs.* 3 Sets 10 Reps
  • Lat Pull-Downs: 60 lbs.* 3 Sets 10 Reps
  • Bench Press: 80 lbs. 3 Sets 10 Reps
  • Curls (Both Arms) 45 lbs. 3 Sets 10 Reps
  • Leg Lifts (Bent): 5 Sets 20 Reps
  • Leg Lifts (Straight): 5 Sets 20 Reps
  • Jack Knifes: 20 Seconds 6 Sets 1 Rep
  • Treadmill: 1 Mile 6.5 MPH (9'14")
  • Lunges (Each Leg): 1 Set 30 Reps
*Note: Something is wrong with the weight machine at my gym so it's hard to know how much I'm actually lifting based on the weights I have attached. For example: A sitting bench press of 40 lbs. on the weight machine is harder than a true bench press of 130 lbs. with the free weights.

Comments

I couple comments...
I've always liked to pyramid...something like reps of 10, 8, 6, 4 and increasing the weight on each set. But if you use higher weight and less reps then your form needs to be good. Since you are just starting out, it's more important to make sure your form is good and you aren't cheating, but you can try a little higher weight and less reps if your form is good. For example, in bench press going all the way down to your chest and not arching your back.

Chin-ups, pull-ups, behind the neck pull-ups, underhand pull downs, overhand pulldowns, lat pull downs...they all basically work the same muscle...the lats. They also work the biceps some.

pushups, bench press work your chest and front of your shoulders.

What you are missing on your upper body are shoulder and triceps exercises. You should try to do chest, shoulders, triceps, back and biceps for your upper body, and work them equally. Those are the main muscles you need to work until you are stronger and bigger.

A good website is ExRx.net Exercise & Muscle Directory.
You can find exercises you like for different muscles and make sure you are working all the main muscles.

I am less of an expert on lower body exercises since I've naturally been bigger in my legs and I've done a lot of biking and basketball. That is I've never been into squats and stuff, but other people will recommend them. You need to have someone show you the proper form though.
 
Check out BodyBuilding.com for some workouts that you can compare yours to.

As Jovial said, proper form is so very important. As is eating correctly & getting all your protien. There's quite a lot of info on bodybuilding.com. Great site.
 
Thanks for the comments and info, guys.

I noticed I started arching a bit on my last set benching, but I can pretty much stop it with my stomach muscles so I'm going to be sure to focus on that.

My form on everything else seems to be pretty good (according to a friend that helped me with my routine a bit), he fixed a few things I was doing wrong and surprise surprise a handful of things got harder to do but were more comfortable.

I'll check both those websites.
 
A lot of the routines and stuff on bodybuilding.com are advanced. One thing you want to avoid is doing a routine that is too tiring, then you start to dread going to the gym. Some people recover faster than others. So you have to find something that you can and want to do each week without getting burned out. Good luck.
 

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