Hello all,
I have been doing P90X for the last 6 weeks or so. It is a great program and has really helped me cardiovascularly. However, at 5'10" and 140 lbs, I am a relatively skinny guy and need to bulk up. While on P90X I have not been able to gain as much weight as I'd like, although it has added more strength, definition, and given me a 6-pack.
That is why I would like to begin a weight training program. As a student at my university, I have free access to their gym which is state of the art and close to my house. I plan on going three days a week and have made a workout routine for myself. Please note that the excercises with 4 sets include an initial warm-up set. Here is my routine:
Day 1: Chest, Shoulders
Bench Press (4 sets, 8 reps)
Incline Dumbbell Press (4 sets 8 reps)
Military Press (4 sets 8 reps)
Triceps Extensions (4 sets 8 reps)
Dips (4 sets to failure)
Shrugs (4 sets 8 reps)
Side Lateral Raises (3 sets 8 reps)
Front Lateral Raises (3 sets 8 reps)
Rear Deltoid Raises (3 sets 8 reps)
Day 3: Legs
Squat (4 sets 8 reps)
Leg Press (4 sets 8 reps)
Lying Leg Curls (4 sets 8 reps)
Seated Leg Extensions (4 sets 8 reps)
Standing Calf Raises (4 sets 8 reps)
Seated Calf Raises (4 sets 8 reps)
Day 5: Arms/Back
Deaflifts (4 sets 8 reps)
Barbell Rows (4 sets 8 reps)
Pull-ups (4 sets til failure)
Barbell Curls (4 sets 8 reps)
Hammer Curls (4 sets 8 reps)
Lateral Pulldowns (4 sets 8 reps)
Preacher curls (4 sets 8 reps)
Please critique my routine, including the specific exercises, number of sets/reps, and volume of the workouts. ANY and ALL advice is welcome. This will be the first time I am lifting weights in years (besides P90X) and I want to make sure I have everything down properly to avoid injury and have maximum gain. Thanks in advance.
I have been doing P90X for the last 6 weeks or so. It is a great program and has really helped me cardiovascularly. However, at 5'10" and 140 lbs, I am a relatively skinny guy and need to bulk up. While on P90X I have not been able to gain as much weight as I'd like, although it has added more strength, definition, and given me a 6-pack.
That is why I would like to begin a weight training program. As a student at my university, I have free access to their gym which is state of the art and close to my house. I plan on going three days a week and have made a workout routine for myself. Please note that the excercises with 4 sets include an initial warm-up set. Here is my routine:
Day 1: Chest, Shoulders
Bench Press (4 sets, 8 reps)
Incline Dumbbell Press (4 sets 8 reps)
Military Press (4 sets 8 reps)
Triceps Extensions (4 sets 8 reps)
Dips (4 sets to failure)
Shrugs (4 sets 8 reps)
Side Lateral Raises (3 sets 8 reps)
Front Lateral Raises (3 sets 8 reps)
Rear Deltoid Raises (3 sets 8 reps)
Day 3: Legs
Squat (4 sets 8 reps)
Leg Press (4 sets 8 reps)
Lying Leg Curls (4 sets 8 reps)
Seated Leg Extensions (4 sets 8 reps)
Standing Calf Raises (4 sets 8 reps)
Seated Calf Raises (4 sets 8 reps)
Day 5: Arms/Back
Deaflifts (4 sets 8 reps)
Barbell Rows (4 sets 8 reps)
Pull-ups (4 sets til failure)
Barbell Curls (4 sets 8 reps)
Hammer Curls (4 sets 8 reps)
Lateral Pulldowns (4 sets 8 reps)
Preacher curls (4 sets 8 reps)
Please critique my routine, including the specific exercises, number of sets/reps, and volume of the workouts. ANY and ALL advice is welcome. This will be the first time I am lifting weights in years (besides P90X) and I want to make sure I have everything down properly to avoid injury and have maximum gain. Thanks in advance.
