New workout- advice?

[luckireds]

Sorry, All...

I tried to delete and repost, got busy at work, forgot, etc.

Anyway, here's the layout...

Monday...
CHEST:
flat bench x 4
incline DB presses x 4
DB flys x 3 + push-up's to failure after last set

Tuesday...
LEGS/BI's:
squats x 5
BB curls x 3 (superset)
incline DB curls x 3 (superset)
hammer curls x 1

Thursday...
SHOULDERS:
military press x 4
seated DB laterals x 3 (superset)
upright rows x 3 (superset)

Saturday...
BACK/TRI'S:
deadlifts x 4
one-arm DB rows x 3
close-grip bench x 4

There ya have it. Not too crazy...looking simply to increase overall strength and maybe put on a few pounds of muscle in the process. I'm in the entertainment biz now so I don't want to get too bulky, as I was years ago. I think this is a fairly sane program that won't eat up too much time. By the way, I will be doing all of this at my home, not at a gym.

All input helpful! Thank ya!

 

[Presser]

ok ? lol, I guess you dont want any advice now?

 

[MrPerfect]

i saw this last night before bed, the kid had his whole routine layed out.... i was gonna do a nice write up on it now....

WHERE YOU AT luckireds, PUT IT BACK UP !!

 

[jtunderdog]

Pretty funny. We are here to help bro. Nobody is gonna make fun of you.

 

[Chris250]

I guess no advice for you

 

[luckireds]

Sorry, All...

I tried to delete and repost, got busy at work, forgot, etc.

Anyway, here's the layout...

Monday...
CHEST:
flat bench x 4
incline DB presses x 4
DB flys x 3 + push-up's to failure after last set

Tuesday...
LEGS/BI's:
squats x 5
BB curls x 3 (superset)
incline DB curls x 3 (superset)
hammer curls x 1

Thursday...
SHOULDERS:
military press x 4
seated DB laterals x 3 (superset)
upright rows x 3 (superset)

Saturday...
BACK/TRI'S:
deadlifts x 4
one-arm DB rows x 3
close-grip bench x 4

There ya have it. Not too crazy...looking simply to increase overall strength and maybe put on a few pounds of muscle in the process. I'm in the entertainment biz now so I don't want to get too bulky, as I was years ago. I think this is a fairly sane program that won't eat up too much time. By the way, I will be doing all of this at my home, not at a gym.

All input helpful! Thank ya!

 

[jtunderdog]

I would ad calves and abs somewhere in there. Maybe the calves on chest because it seems to be short. Abs I would do any day except back.

 

[Chris250]

On leg day your only going to do squats ? I would include a ham exercise in there to...What I mean is that yeah, squats are a full leg workout by itself...but I would put some focus on the hams to...Maybe just some simple lying leg curls 4 x 10-15 reps...

Also on back day you have deadlifts and one arm db rows...I personally would drop out the one arm db rows, and do a pulldown movement (width movement) or chin ups or rack chins to get the most stimulation out of the back...Dead's will cover all the thickness parts of it, and with a pulldown or chin movement that will cover the width movements...

on the tricep day, I would go back and forth with close grip presses with lying tricep extensions or DB overhead extensions...I personally believe that when you can put the triceps in a stretch position it seems to really cause some serious growth...so a lying extension (bar or db) or an upright position...will really get the tri's in a stretch position and cause more growth...(IMO) it also seems to get the best pumps doing extension movements...

otherwise it looks ok

 

[luckireds]

Thank you for the feedback, JT and Chris! I am fairly lean to start with so I really don't need any ab work; luckily, I've always been really defined in that area. I would love to be able to do some kind of pull down exercise or pull up's but I don't have access to anything like this in my basement (I'm limited to my bench and rack and free weights). I also don't have any leg extension apparatuses. I could always do stiff-legged deads, I suppose.

I like the tricep extensions suggestion. That I will definitely implement and use to switch up with the close grip bench presses.

Thank ya!

 

[Chris-Winfield]

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[Chris-Winfield]

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[luckireds]

Ah...I get it- about the ab work. Makes a lot of sense. What would you recommend as a minimum for ab work? Just some simple crunches...say 3 or 4 sets of 50 reps each? What do you recommend?

 

[Chris-Winfield]

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[Chris-Winfield]

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[luckireds]

Thank you laying it out, Chris. Good stuff here.

 

[MrPerfect]

well i see you reposted bro

welcome back !!

looks like a simple way to start back up.

 

[luckireds]

Thank ya, Jon. Yeah, it feels good to get back into a specific program again. I did squats last night...at one point my left hand went numb and I felt like vomiting. The afterglow is great (mostly because you realize that you don't have to do any more) but I forgot about how bloody exhausting these things were. But anything that takes that much out of you must be good. Here's to numb appendages and nausea!