Critique my routine! Would like advice!

[DillonK9100]

So, I have been doing the last 6 or so weeks focusing on just arms shoulders and deltoids. Stupid I know but it was mainly to get me started and into the habit of working out regularly. my routine was simple 5x a week sunday-thursday every night at 1030 pm followed by a protein powder mixed in milk and a small meal with some protein. I am going to emphasize I do not have anything but dumbbells and a barbell with a bench that does not decline and somewhere down the road I lost the incline bar. Probably got lost at one of the parties I had. =/

Standing tricep extensions. 3x12
shrugs 3x12-15 ( I am increasing the weight by using my barbell this week so I cannot push to 15)
Wrist curls 3x15 (same deal as shrugs)
Hammer curls 3x10
Front raises 3x10
Wrist twists 3x10-12
Bicep curls 3x8

Now I would like to continue that but I am adding a second half to the routine that focuses legs, chest, and abdominal area.
I am considering doing this half early afternoon around noon but I wanted to know if that would be rather dumb and should do this one every second day and the other routine on the others. Also note if I could add anything with my dumbbell and barbell equipment limit. Remember my bench does not decline or incline which I am well aware limits me.

Weighted crunch 4x15-20
Weighted Squats 4x12-15
One arm rows 3x8-12
Deadlift 3x8
seated bent over row 3x8-12
Barbell shrug 3x8-10 ( this will replace the shrugs in my other routine to make it a more even amount on time consumption!)

I am relatively new and figured I'd ask here. In case anyone asks a gym is not on my budget currently because of the gas it would cost. Neither is new equipment. at least not until the holidays and even then I would prefer to just grab new dumbbells and continue working from home.

any areas I missed or suggestions you may have I'd love to hear it!

[Skailes]

Good lord you're so on the wrong track with what you're doing, but at least your asking for some help. There is so much you can do with just a bench and free weights and if you were to look at the guys from the early days of BBing you'd see that they built some very impressive physiques with what you have at your disposal. If I were you I would go to a 3 day per week routine that has you doing full body workouts on mon, wed, fri. Like this:

mon
squats 5x15
bent over barbell row 5x12
bench press 5x12
standing military press 5x12
barbell curls 5x10
french press 5x10
leg raises 5x20

wed
walking lunges 5x20
deadlifts 5x12
dumbbell fly 5x12
upright rows 5x10
alt. Dumbbell curls 5x12
bench dips 5x12
crunches 5x20

fri.
barbell hack squats 5x15
dumbbell rows 5x12
bench press to the neck 5x12
side laterals 5x12
hammer curls 5x12
one arm dumbbell extensions 5x12
broomstick twists 5x25 each side

And if you eat a high protein moderate fat/carb diet you should make some decent gains for a while on this, but eventually you'll need to upgrade to a gym and more equipment. But this will make for a good start.

[Delt King]

I agree with the above routine. ^^

But what's a barbell hack squat?

[TT Eric]

Yes good way to start for a 3 days per week. I have train at home for a few years, you can do a lot of things for some time.

BB hack squat is kinda of a rear deadlift lol, you hold a BB behind your ankles and you lift up and down. Your torso stay more straight then it would for a DL, you raise the heel s with plates also.

Eric

[cKemp]

I agree with the above routine. ^^

But what's a barbell hack squat?

I believe a barbell hack squat is a deadlift with the barbell behind you.

[DillonK9100]

Thank you for the advice. I pretty well just used an app on my iPhone that shows you excersizes and tried to focus each muscle. But I knew that wasn't going to work very well. That's why I decided to come here. I'm in an extremely small town where it's too far from a gym but it'll be easier when college starts so I'll use this for the next few months or so. Thank you very much! Although I'd like to ask, could I do this 5 times a week? I enjoy keeping busy. So I'd do this Monday - Friday then take the weekend off or would I more then likely just strain and hurt myself?

[TT Eric]

You cannot train the same muscle everyday, you'll overtrain it.

If you want to train 5 days a week, you can go with something like :

Monday : chest
Tuesday : back
Wednesday : shoulders
Thursday : legs
Friday : arms

You hit every muscle only once a week, but you beat them hard. Time is needed between re-doing the same muscle to allow recovery and growth.

Eric

[DillonK9100]

Alright thank you, I'll probably do 3 days a week then! Hope this builds me up fast! I'd love to look good quick =) thanks guys !

[Skailes]

Way back in the old days when my "mentor" returned from competing at the NABBA Universe we did a 3 day full body routine and it was tough as hell and took the better part of 3 hours to get through, but I also packed on all kinds of muscle and my strength went up as well. Also when I very first started lifting I bought a Weider weight set that came with workout charts that had me doing the 3 day per week routine and I made solid progress.....I wish I had kept those charts as they had many of the great bodybuilders as models for the exercises IE Larry Scott, Chuck Sipes, Harold Poole, Hugo Labra and Sergio (quite possibly the greatest Mr Olympia of all time).

If you work hard on a 3 day routine and make sure your nutrition is good and you get loads of rest then you'll grow, but remember you only grow when you're resting and eating, as training is the stimulus for growth so only do the 3 day routine as outlined.

[DillonK9100]

Should I be eating less calories on the days I am not working out then? I mean that only makes sense but I want to be sure. Also should I be doing the sets back to back as oppose to going down the list 5 times? This gives me more rest time for that muscle but I'd imagine it doesn't help build as well. And is 5 sets important? I've read many times 3 sets is ideal.

[fmrdh]

No. The calories aren't just to fuel workouts, they are to fuel muscle recovery and new growth.

[Skailes]

No. The calories aren't just to fuel workouts, they are to fuel muscle recovery and new growth.Exactly!!