Critique my lifting routine?

sweetage123

Hey guys!

I'm a first year Pharmacy student and I've convinced some of my other super busy classmates to start lifting in the morning before class. I'm trying to come up with a three day split for lifting for me and 2 other girls. I've been lifting for a few months now, and they're brand new. If anyone would like to comment/critique on what I have so far for a simple, quick, effective 3-day lifting program please do so!!! I know people on here like to give advice

What I've got so far:

Workout A:
Bench Press
Overhead Press
Chin Ups

Workout B:
Barbell Squats
Deadlifts
Barbell Lunges

Workout C:
Tricep Extension
Barbell Rows
Dumbbell Flys

And naturally, cardio will be done throughout the week but we're all doing that on our own time. I would prefer to keep it to 3-4 exercises per day simply for time sake. And the simpler the routine the better, seeing as my gym-mates have never done this before and I am not a trainer lol.

I'm by no means an expert, so any advice would be fantastic!!

sweetage123

*crickets*

jaweiss1

This will be fine to start. After a few months you are going to need to modify it. For instance, doing squats, deadlifts and lunges on the same day is not a great idea once you start lifting heavy weight. It will wreck you for a week. Ideally you would space deadlifts and squats out between 3+ rest days.

When you change things, I don't think that you and your friends need to be doing flys or triceps extensions. They are support exercises and you will already be hitting those muscles with the other lifts.

Here's another possible 3 day a week routine using your exercises:

Monday
Barbell Squat
Barbell Lunges

Wednesday
Bench Press
Barbell Rows
Overhead Press

Friday
Deadlifts
Chinups

jacksonpt

Is this a Mon/Wed/Fri schedule?

Most people will say not to do squats and deads on the same day. They are probably right as they know more than me and thus I trust them more than my experience, at least in terms of giving advice to others. That said, I've been fine doing both on the same day (or back to back days) when lifting low volume, regardless of how heavy I go. Higher volume is totally different. Again, that's only been my experience, and generally goes against typical recommendations.

wellbert

A

Squat
Overhead Press
Pendlay Row

B

Squat
Bench
Deadlift

3 days a week, alternate

Check out 'Stronglifts' 5x5.

Usually people can continue to make strength gains for about a year (or more) on the above program.

Squats and deads on the same day for an advanced lifter might cause problems. At novice/beginner levels, it's not a big deal.

Determinednoob

It is not optimum for a beginner. Assuming you would like the fastest results possible, a three day full body routine would be better. A good explanation can be found here http://forum.bodybuilding.com/showthread.php?t=137364463

A ton of info including a couple of good beginner routines can be found here http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

skolvikes5

I think it's a solid routine for what you probably want. Another poster mentioned about squats and deads on the same day...I would agree. However, I assume you are mostly lifting pretty light. So, that wouldn't concern me. Anyway, I think it's a good routine and it hits pretty much everything.