Beginner Lifting Critique Requested

rbet415
rbet415 Posts: 5 Member
in Fitness and Exercise
Hey guys I do a 5 day split as listed below and have seen really good progress so far but wanted some critique as to whether I should add in something and if the weights make sense based on what I'm doing.

Mon - Upper
Tues - Cardio
Weds - Upper
Thus - Cardio
Fri - Upper

I always start with 10 minutes on a treadmill just to wake my body up then I start the lifting. These are all on machines because I go to the gym in my office which is lightly equipped and I am only at the end of my first month ever lifting.

Incline chest press (in my diary as incline bench press) - 3 sets of 8 reps at 75 lbs (almost there, last time I was 2 x 8 and 1 x7)
Bicep curls - 3 sets of 8 reps at 70
Tricep curls - 3 sets of 8 at 65
Vertical Chest press - 3 sets of 8 at 80
Overhead press - 3 sets of 8 at 65

I've been pretty good about logging my workouts in MFP and I just opened up my diary, so give me some pointers if you could please. I'm going to head down to the gym now and will check on this in an hour when I get back. I'm not looking at pointers on my cardio,

Thanks.

Replies

  • wellbert
    wellbert Posts: 3,924 Member
    A lifting program should include compound multi-joint movemens. Such as:
    The Squat
    Deadlift
    Overhead Press (standing, barbell, not machine)
    Bench Press

    Possible rows. I like pendlays. - as described at startingstrength.

    Though it sounds like you might not have a barbell. At least try to throw legs in somehow. Like dumbbel step ups, or lunges.
  • RGv2
    RGv2 Posts: 5,789 Member
    Legs need to be in there somewhere. Largest muscle group in the body. That will burn the most calories. If it were me, I'd have another cardio day, but I don't know your goals.
  • scott091501
    scott091501 Posts: 1,260 Member
    My opinion is that beginners should almost always just use a time proven setup to get going. Read something like Starting Strength.
  • Acg67
    Acg67 Posts: 12,142 Member
    Need to add in leg work and back work and prob less arm work
  • rbet415
    rbet415 Posts: 5 Member
    Okay, thanks for the input so far. My main goal is to improve my upper body strength (which is really extremely poor), I'm happy with my current leg strength/definition but will start throwing in some lower body workout too.

    I just got back from my normal routine and I poked around a little more after finishing today and feel like a dumb-*kitten* now. I found a doorway hidden behind the leg press machine that leads into the free weight room.

    There's a single barbell, a couple benches, a squat/bench press rack (? not sure about that), and an assortment of dumbbells ranging from 5 to 100 lbs. Now that I've found this room I can take a look at some of the established beginner lifting guides and follow that instead of just using the few machines that are available in the main gym area.
  • iWaffle
    iWaffle Posts: 2,208 Member
    I just got back from my normal routine and I poked around a little more after finishing today and feel like a dumb-*kitten* now. I found a doorway hidden behind the leg press machine that leads into the free weight room.

    Sshhhhh!!! Don't tell the cardio-bunnies about this room. It's hidden for a reason. We don't want everyone to look awesome do we? I mean if everyone is looking good from using weights then who can we look down on?
  • DavPul
    DavPul Posts: 61,406 Member
    Good. Glad you found the secret door. Now get back there and start squating. Trust me, working your legs hard will benefit your upper body strength.
  • wellbert
    wellbert Posts: 3,924 Member
    in that case, go with either Starting Strength or Stronglifts to start with. Google.
  • scott091501
    scott091501 Posts: 1,260 Member
    Good. Glad you found the secret door. Now get back there and start squating. Trust me, working your legs hard will benefit your upper body strength.

    Plus studies show that working legs initiates a much higher GH response than upper body.

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