[Mattjaw]

hello, my names Matt i live in Florida, i have been wanting to get into building muscle and working out but never had the knowledge or equipment to do so, i have been working out for about 2 months, i used to be 132llbs now i am at 142llbs and i think i am seeing some differences

my workout routine is:
monday: chest and triceps
incline bench press
flat bench
laying triceps extensions
sitting tricep extensions
push ups

tuesday: biceps and back
pull ups
bent over barbell rows
barbell curl(inner, middle, outter)
deadlifts

wednesday: off

thursday: shoulders
front lateral raises
side lateral raises
back lateral raises
shrugs
clean and press
arnold press

friday: legs and abs
squats
crunches on swiss ball
oblique crunches on swiss ball

saturday and sunday off

i am completely new to this so any help is appreciated thanks

[ZackKnight]

you could just move the rear delt work to back day since the muscles work together to perform the movements on that day.

other than that i feel like u need another tricep exercise and probably should include more leg exercises to work the hams and glutes and some leg extensions.

from what you have it looks amazing.

I'm glad to see you here as part of the dungeon. welcome to the family man.

[Mattjaw]

Originally Posted by ZackKnight

you could just move the rear delt work to back day since the muscles work together to perform the movements on that day.

other than that i feel like u need another tricep exercise and probably should include more leg exercises to work the hams and glutes and some leg extensions.

from what you have it looks amazing.

I'm glad to see you here as part of the dungeon. welcome to the family man.

thanks i appreciate it,
i agree i need to do some more leg workouts, the deadlifts and the clean press give me a little more on the other days
what's another good tricep exercise?

[Swifty]

Welcome to the dungeon bro!!!!

Tri's - skull crushers, kickbacks, Tri Down press, Rope pull downs and my FAV:

CLOSE GRIP BENCH PRESS

[Swifty]

not sure if you are going to a gym or working out at home but sounds like at home so if thats the case try throwing these in for your legs:

5 Good workouts you can do for your legs with just DBs -


Quadricep
Dumbell Lunges
Dumbell Squat or Sissy Squat

Hamstring
Stiff Legged Dead Lifts
Dumbell Stiff Leg Dead Lifts

Calves
Standing Dumbell Raises

[Kirk]

im down at ft lauderdale all the time btw, we have a couple tours rolling through there this summer. anyway more leg exercises and im not sure exactly what you mean by inner outter middle curls? inner im assuming might be your hammer curls, middle maybe preacher curls? no idea what outter is, however change that too reverse grip curls. glad to have you here at the dungeon!

[JakeVendetta]

Thanks guys for looking at that... i dont like to critique routines on my own because i tend to use untraditional training splits/methods and feel i would be biased and tell him to do what i prefer to do.

[Kirk]

Originally Posted by JakeVendetta

Thanks guys for looking at that... i dont like to critique routines on my own because i tend to use untraditional training splits/methods and feel i would be biased and tell him to do what i prefer to do.

good looking out bro

[Mattjaw]

Originally Posted by Kirk

im down at ft lauderdale all the time btw, we have a couple tours rolling through there this summer. anyway more leg exercises and im not sure exactly what you mean by inner outter middle curls? inner im assuming might be your hammer curls, middle maybe preacher curls? no idea what outter is, however change that too reverse grip curls. glad to have you here at the dungeon!

fort lauderdale is stale haah it used to be a good place to be now it's crap
but what i meant by the inner outter thing was close grip and all that with the ez-curl i do all three grips in one set and do 4 sets

[Mattjaw]

Originally Posted by Swifty

not sure if you are going to a gym or working out at home but sounds like at home so if thats the case try throwing these in for your legs:

5 Good workouts you can do for your legs with just DBs -


Quadricep
Dumbell Lunges
Dumbell Squat or Sissy Squat

Hamstring
Stiff Legged Dead Lifts
Dumbell Stiff Leg Dead Lifts

Calves
Standing Dumbell Raises

ill def be throwing these in to my workout plan thanks a ton

[Mattjaw]

Originally Posted by Swifty

Welcome to the dungeon bro!!!!

Tri's - skull crushers, kickbacks, Tri Down press, Rope pull downs and my FAV:

CLOSE GRIP BENCH PRESS

i di kickbacks when i first started and moved on to extensions cause it gives me better results i think, but skull crushers i will try this coming week thank you

[kenney]

glad to see a decent newcomer. looks like you already got things nailed down, i wont add my input because its already been handled. welcome to the dungeon bro, stick around