Lifting help!!

akindc

I started heavy lifting about 3 months ago, though I only have access to some machines and free weights, no barbells. I've narrowed down my routine to the following split, and I was hoping some of you could let me know if it's good enough. On B, I think I might not be getting a full body workout on those days.

Thanks!

A:
DB Bench
DB Fly
DB Curl
Leg Press (Machine)
Leg Curl (Machine)
Leg Extension (Machine)
Crunches
DB Tri Extension

B:
DB Deadlift
DB Shoulder Press
Lat Pulldown
DB Row
Tri Press (Machine)
DB Squats

m4ttcheek

Neither are full body.

Your split is:

A. Chest & Legs
B. Shoulders & Back

akindc

Neither are full body.

Your split is:

A. Chest & Legs
B. Shoulders & Back

recommendation for full-body then?

PureAdamic

You could add some more to legs.

DB Lunges
Goblet Squats
Thrusters
DB Overhead Squats

---

Farmers Walks
Rows
Pull ups
DB Cleans
DB Snatches
DB Swings

akindc

Is it okay to do a split like I currently have for 3 days a week? Or should I either be doing more splits more days a week, or add more to what I have for a real full body workout 3 days a week?

krhn

Why don't try a 4 day split instead... You can hit more sets per muscle group... Currently mine is:

1: chest and abs (only 5 sets on abdominal)
2: legs
3: back and triceps
4:shoulders and biceps

I usually do between 18-22 sets depending on how fatigued I am

PureAdamic

Why don't try a 4 day split instead... You can hit more sets per muscle group... Currently mine is:

1: chest and abs (only 5 sets on abdominal)
2: legs
3: back and triceps
4:shoulders and biceps

I usually do between 18-22 sets depending on how fatigued I am

Why do you have 3 upper body days and only 1 lower body day, are you wanting to be disproportionate?

what about your posterior chain too?

Why are you training body parts instead of lifts?

Why one 5 sets on the abdominals? Why not abs every day?

krhn

Why don't try a 4 day split instead... You can hit more sets per muscle group... Currently mine is:

1: chest and abs (only 5 sets on abdominal)
2: legs
3: back and triceps
4:shoulders and biceps

I usually do between 18-22 sets depending on how fatigued I am

Why do you have 3 upper body days and only 1 lower body day, are you wanting to be disproportionate?

what about your posterior chain too?

Why are you training body parts instead of lifts?

Why one 5 sets on the abdominals? Why not abs every day?

I do 3 upper body workouts separately because I simply can't do like others where they have shoulder chest and back within two days ... My body shut downs very early on - by the 10th set my extensions eg. Arms are too knackered to push heavy on the big muscle groups... As far as 1 lower - I naturally have big legs so I don't really need to hit it more than once a week - and if I'm honest, I sort of like the top heavy look than a big everything look!

Could you clarify the posterior chain?

5 sets abs because I think I do enough core work in my other areas and everyday life to compensate doing abs more... Sort of answered the following question as well

Helloitsdan

Simplify the **** out of it and just do Strong Lifts 5x5.
www.stronglifts.com

Pick up a ****ing barbell

Deadlift
Squat
Bench press
Overhead press
Rows

3x a week

Day 1
Squat
Bench
Row

Day 2
Squat
Deadlift
OHP

Day 3
Squat
Bench
Row

Go eat then take a nap.

akindc

That's all great, but like I said, no access to barbell and I don't have the money for a gym.

krhn

That's all great, but like I said, no access to barbell and I don't have the money for a gym.

If that's the case then simple body weight exercises shouldn't do any further problems to the joints/tendons :drinker: