My Workout

Training Bodybuilding
1

hi guys, thoguht i’d share my workout with you so you can advise and help me.

your the best qualified to do it!

  1. incline dumbell presses.
    3 sets of 10 reps and on the last set i increae the weight by 2.5kgs

  2. flat dumbell presses
    3 sets of 10 reps and again i increase the weight on last set

  3. cant rember what its called but basically hold one dumbell in both hand whilst led down and raise from crotch area to just above head, then back down.

3 sets of 10 reps and increase the weight.

  1. Overhead dumbell presses
    3 sets of ten reps, and increase the weight on last set.

  2. lateral dumbell raises
    3 sets of ten reps but dont increase the wirght, because i am already at max.
    (my lats suck at the moment)

  3. one arm dumbell rows
    3 sets of 12 reps and increase the weight by 5kgs on last set
    (do for both arms)

  4. cant rember name but standing, hold dumbelss at arm length down and raise up to nipple height and down again.
    3 sets of 12 reps and increase weight by 5kg’s on last set.

  5. free weight lunges
    3 sets on 10 reps

  6. same as above but with wider legs

  7. 2 sets of 25 sit ups

  8. 2 sets of 25 reverse sit ups

  9. bicep curls
    3 sets of 12 and increase the weight on last set

  10. hammer curls?
    3 sets of 12 reps and increase weight on last set.

  11. Single-Arm Seated Overhead Triceps Extensions
    3 sets of 8 reps

  12. free weights dips
    3 sets of 12 reps.

What can i improve, how should i change it?
Any hints or tips?

much appreciated,
Thanks,
Nathan

2

My goodness is all that in one session?? are you doing this multiple times a week??
do you ever put legs first as priority and use big compounds like Squats DL’s??

Id point you to the beginner thread pinned above read it and all the links and if your looking for something full body for a routine id look at work by Chad Waterbury like TBT etc.

Phill

3

yeah one session. 3 times a week.

monday, wednesday, friday.

and i dont know what squats are…

am i doing too much?

Nathan

4

My advice would be to read all of Chad Waterbury’s articles. All of them. Once you have read them, you will have a good idea about how to design a program. But really, you should probably just pick one of his earlier programs like ABBH or TBT. His information is solid.

I know a ton of people may now scream and yell about the other authors and instinctive training and all that, but whatever, Waterbury is especially good for beginners to read.