1. I do each exercise 8 reps and then do it twice. Should I be doing more sets or more reps?

2. Is my weekly rotation okay?

3. I workout first thing in the morning after waking up and have a protein shake right after, then another shake right before going to bed.

MON: ARMS
TUE: ABS
WED: SHOULDER
THU: CHEST
FRI: ARMS
SAT: ABS
SUN: CHEST

ARMS:
Dumbbell Curls
Hammer Curls
Zottman Curls
Cable Curl (horizontal axis of wire - high)
Wire Curl (vertical axis of wire)
Tricep Dips
Wire Yanks (horizontal axis of wire - low)
Triceps Extensions

ABS:
Weighted Suitcase Crunch
Bottoms Up
Spider Crawl
Plank
Cross-Body Crunch
Sit-Up

SHOULDER:
Side Laterals To Front Raise
Straight Arm Raise Above Head
Dumbbell Shoulder Press
Machine Overhead Shoulder Press

CHEST
Dumbbell Press
Dumbell Flies
Pushups
Svend Press
Leverage Chest Press
Dumbell Pullover

Where are the squats and deadlifts?

wheres back?

do something like

chest/tris
back/bis
legs
shoulders/abs
repeat


This post was edited by Yohey on Feb 8 2016 07:46am

hitting a muscle group once a week isn't optimal though. could do a 6 day chest/tris back/bis legs/shoulders routine but that's hardcore

He said hes just starting out. once a week when your just starting is perfect.

I just started and i do full body every day, 1 hour workout, 15 min warm up and stretching

4 sets of overhead 40lb squats

4 sets of stiff leg dead lifts 20 - 30 lbs

4 sets lying press 30 lbs

4 sets lying Flys 30 lbs

4 sets overhead press 30 lbs

4 sets lateral raise 30 lbs

4 sets bent over rows 30 lbs

4 sets of curls 40 lbs

4 sets lying triceps extentions 20 lbs

4 sets of weighted crunches 15 lbs

all sets are 12-15 reps depending on my manhood

Been working out for a week doing this every day

one day I didn't do legs cuz pain


later i do cardio

reverse lunges 10x
overhead squats 10x
Bridges 10x
Shoulder touch planks 10x

then quick transition into main sets of

1 minute of each

mountain climbers
Burpees
squat jumps
skier jumps
and some good twisting crunches

This post was edited by t9x on Feb 8 2016 09:22am

This thread should just be closed

That's a little mean, don't you think?

Why?

Honestly this looks like a mess for someone just starting out... get your calories in check (find maintenence then add if you wanna bulk .. or decrease if you wanna cut).

In the meantime do full body compound movements once every other day. Isolation moves for a beginner for an entire time is unnecessary because a heavy compound exercise will destroy your arms, chest, back, shoulders, etc in one movement.

Look into OHP, bench variations, squats, deadlift, and if you have time then do accessory workouts. If you're training hard enough then you shouldn't be able to do arms 4 days a week. That just means you aren't pushing yourself hard enough initially.


Edit; I don't want to discourage you but logically if you don't have a lot of muscles it shouldn't take a lot to burn them. Just do heavy compounds on Monday (should be sore Tuesday Wednesday) and during those days eat healthy to build muscle. Then keep at it until you are not getting effective workouts in. Then add accessory and move on from there.

This post was edited by WolfBody on Feb 8 2016 10:16am