Need advice regarding weight training please!

persuader1

Hi,

I've joined the local gym yesterday and will be going 3 days a week, starting tonight. I have done a lot of research on the subject and have come to the conclusion that a beginner like me should start with a full body workout routine. I have picked mostly compound exercises. I'm still trying to lose weight put would like to add muscle. Here's my provisional routine, this there anything I should change?

All 2 set and 10-12 reps

Machine leg press
Machine leg extension
Machine leg curl
Calf raise (on leg press machine)
Bench press
Lat pull downs
Cable tricep push downs
Dumbbell curls
Dumbbell shoulder press

Thanks

wellbert

Your best bet is to stick to a tried and true program, and not really worry about all those isolation/accessories you picked out at this point.

Check out starting strength by mark rippetoe
also, stronglifts which you can find on the internet. It's derivative of starting strength, and much less detailed in explanation, but it works.

workouts add weight each session and are:
Squat
Overhead Press
Bench
Deadlift
Power Clean | Pendlay Row

Inforthelonghaul

Four of the nine exercises are for the legs!

Are there more appropriate compound exercise?

Try 3 sets of six reps.

Determinednoob

Tada http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

waldo56

Hi,

I've joined the local gym yesterday and will be going 3 days a week, starting tonight. I have done a lot of research on the subject and have come to the conclusion that a beginner like me should start with a full body workout routine. I have picked mostly compound exercises. I'm still trying to lose weight put would like to add muscle. Here's my provisional routine, this there anything I should change?

All 2 set and 10-12 reps

Machine leg press
Machine leg extension
Machine leg curl
Calf raise (on leg press machine)
Bench press
Lat pull downs
Cable tricep push downs
Dumbbell curls
Dumbbell shoulder press

Thanks

Compound Exercises:
Machine leg press - barely
Bench press
Dumbbell shoulder press
Lat pull downs - barely

Isolation Exercises:
Machine leg extension
Machine leg curl
Calf raise (on leg press machine)
Cable tricep push downs
Dumbbell curls

For a full body routine that is way too many exercises.
Only do the compund exercises you listed; if you need more work do more sets of them and/or work harder each set.

Why leg press instead of squats?
Why lat pull downs instead of rows or pullups/chinups?
Why no deadlifts?

Pick a primary compound push exercise (bench/dips/press/pushups), pull exercise (pulldowns/rows/pulls/chins), and leg exercise (leg press/squats) to do each day and get good at (don't keep changing them, stick to the same 3 until you are at an intermediate level, 6-12 months). That should form the core of your workout. After you are done with those tack on another 1-3 weak spot exercises afterwards, compound or isolation (deadlift, another pushing plane, curlz, etc...). As long as you hit a compound exercise in each the push, pull, and leg family, you've hit every muscle in your body.

jacksonpt

Hi,

I've joined the local gym yesterday and will be going 3 days a week, starting tonight. I have done a lot of research on the subject and have come to the conclusion that a beginner like me should start with a full body workout routine. I have picked mostly compound exercises. I'm still trying to lose weight put would like to add muscle. Here's my provisional routine, this there anything I should change?

All 2 set and 10-12 reps

Machine leg press
Machine leg extension
Machine leg curl
Calf raise (on leg press machine)
Bench press
Lat pull downs
Cable tricep push downs
Dumbbell curls
Dumbbell shoulder press

Thanks

Apparently none of your research told you that, as a beginner, you shouldn't try to put together your own routine? Or that it's virtually impossible to put on any meaningful amount of muscle while in a deficit?

And for the record, you have 2 "classic" compound lifts.

Stronglifts or starting strength.


.