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help with routine

JD158 Posts: 12 Joined: 2002/05/15	2002/09/10, 03:21 PM MONDAY:BACK/BI bent over rows- 4sets of 10,10,7,4 increasing 5lbs each set one arm rows- same dumbell shrugs- same standing dumbell curls- 2 sets of 7,4 increasing 5lbs each set hammer curls- same concentration curls- same WEDNESDAY: CHEST/TRI pushups- 4 sets of 15 db flyes- 4 sets 10,10,7,4 straight arm pullovers- 4 sets 10.10,7,4 lying tri extension 2 sets 7,4 db kickbacks- same dips behind back- 2 sets to failure FRIDAY: LEGS/SHOULDERS front db raises 2 sets 7,4 lateral raises- same bentover db laterals- same lunges-4 sets straight leg deadlift-4 sets squats-4 sets calf raises- 3 sets Im new to this and I work out at home and all I have right now is adjustable dumbells that go from 5lbs to 40lbs. I would appreciate you guys to point out any major flaws in this workout that you see. THANK YOU!
the_w8lifter Posts: 138 Joined: 2001/08/03	2002/09/10, 03:36 PM I see no major flaws. A couple of comments though. I would move compound exercises to the beginning of each body part. For example, make squats your first legs exercise. I would also add one for shoulders. For dumbbells, I would suggest the Arnold press. It seems that you are doing 4 sets for the larger muscle groups and 2 for the smaller ones. There is nothing wrong here, but I personally prefer to do four on my compound exercises only. This is where the heaviest lifting usually occurs. I definitely see no advantage to 4 sets of flyes or one arm dumbbell rows. The only other comment I have is about the straight-arm pull-overs. I like these, but I see no advantage of doing them in concert with flyes. I would rotate these in my workout and add another pressing movement like incline presses. Your definitely have a balanced program and good luck.
JD158 Posts: 12 Joined: 2002/05/15	2002/09/10, 11:53 PM With my back exercises, are any of them compound exercises? If not, could you recommend one, I would appreciate it.
the_w8lifter Posts: 138 Joined: 2001/08/03	2002/09/13, 12:34 PM A bent-over row with a barbell is a compound movement. I have found it the best back exercise in my arsenal. I use an underhand grip because I find it is easier on my grip to manage the weight.
JD158 Posts: 12 Joined: 2002/05/15	2002/09/13, 11:18 PM ok thank you. I dont have a barbell yet but i will do them with my dumbells. I start monday, we will see how it goes.