Critique my routine please new to bodybuilding

dmiller707

dmiller707

New member
Monday chest, triceps


Barbell Bench Press :4sets
Barbell Incline Bench Press :4sets
Dumbbell Fly :4sets
Dumbbell Incline :4sets
Push Up :4sets
Tricep Dumbbell Kickback:3sets
super 7 s:3sets
Weighted Bench Dip :4sets

Tuesday legs , abs , hill sprints



Barbell Front Squat:3sets
Barbell Hack Squat :3sets
Stiff leg Deadlift:3sets
Dumbbell Lunge:3sets
Leg Extensions:3sets
Lying Leg Curls :3sets
Sumo Deadlift:3sets
Zercher Squat:3sets
Hanging Leg Raise :3sets
weighted sit-ups:3sets
Leg Raise:3sets
weighted twistees:3sets

Wednesday yoga and stretching




Thursday shoulders , calves hill sprints


Barbell Shoulder Press ::3sets
Barbell shrug:3sets
Dumbbell Shoulder Shrug:3sets
Barbell Up Right Row ::3sets
Dumbbell Front Raise:3sets
Dumbbell Lateral Raise :3sets
Standing Dumbbell Calf Raise :4set
Donkey Calf Raises :4sets

Friday back, biceps , forearms

Chin-Up: 5 sets
Climbers Chin Up:3sets
One-Arm Dumbell Row:3sets
Pullups:5 sets
Seated Good Mornings :3sets

Barbell Curl :4sets
EZ Bar Close Grip Curl :4sets
Dumbbell Alternate Bicep Cur:4sets
reverse curl :4sets
wrist curl :4sets

Saturday abs , calves , hill sprints
 
Way way to many sets. More isnt better, trust me. Try this


Mon: Chest + arms

Wed: legs + abs

Fri: back + shoulders

Nice three day split to build a base first. Then move on to something like this

Mon: Back/ Traps

2-3 x Deadlift
4x Bent over rows
4x Pulldowns/ pull ups
2x Shrugs

Wed: Chest/ Abs

3 x Bench
3 x weighted Dips
3 x Incline db press
2 x Pullover
2 x Flyes

2 x Situps
2 x Leg raises
2 x cable crunches

Fri: Legs / Biceps

4 x Squats
3 x Leg press
3 x Extensions
3-4 x Calf raises

3 x BB curls
1x Hammer curls

Sun: Shoulders/ Tris

3 x BB military press
2 x DB seated press
2 x Side raises

1-2 x bench dips
2-3 x tricep extensions

Lift intensely and you will grow like a weed
 
Thanks for the advice I'm a little short on equipment though because I'm training from home only a bench curl bar and some dumbells no squat rack :/ . And I'm in good shape have been doing martial arts for a long time just ready for something new
 
if youre ready for soemthing new, join a gym and dont work out at home. if you can stay motivated to actually work yourself at home, more power to you. but for most people, they just cant get in the zone in their garage or back yard

if you join a gym, you can also just grab a proven routine like 5x5, 5/3/1(love this one), p.h.a.t, or dc. then you just gota worry about eating right at home and bam, changes in months lol
 
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