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My workout schedule Anonymous
So I started to lift weights and I've been going on few weeks with this schedule. I think it's great, but sometimes I feel little exhausted.
What do you think about it? Should it be changed somehow?

Squats! 3x10
Bench press - 3x10
Cable rear pulldown - 4x10
Biceps curls with dumbbells - 3x10
Behind neck shoulder press w/ barbell - 3x10
Ab crunches - 4x20

I do this every monday, wednesday and friday.
Im mainly exercising for muscle gain, and staying in fit. Not really in to powerlifting.

pic sadly not related
>> Anonymous
>>173586
I'd suggest breaking each day into muscle groups, not repeating the same exercises every second day. On top of overtraining, you're missing major muscle groups in there by only doing a handful of exercises.
>> Anonymous
>>173591
This.

Also, you're not working your back/legs all that much. Start doing some pull-ups, deadlifts, rows.
>> Anonymous
>>173586

Terrible program. Do this instead: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
>> Anonymous
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Op here.. they say that for beginners, it's a better option to train your body three times a week, than start doing the muscle group thing.

>>173594
I've tried pull-ups. It feels hard, so I do these pulldowns, or whatever they're called. See the pic.

>>173598
>Beginner Strength Training Program
Like said, im not into strength, just gaining some muscles.

Also, im eurofag so I apologize my english
>> Anonymous
>>173615

right, everyone starts out this way. you just plan to gain a bit of muscle mass. before you know it, you'll be hooked. you'll routinely look at yourself in the mirror to admire your progress, and FUCKING HATE YOURSELF FOR NOT TRAINING EVERY BODY PART, WHICH WILL HAVE MADE YOU INTO A DISPROPORTIONATE MESS AT THAT POINT. FUCKING USE THAT PROGRAM. CUNT.
>> Anonymous
>>173615

>Also, im eurofag so I apologize my stupidity

Fixed

You aren't going to get anywhere with those shitty isolation exercises. Do the stronglifts routine you pussy, it's hundreds of times better then your "schedule".
>> Anonymous
If your trying to do one isolation exercise per muscle group.

your missing a triceps isolation exercise.

skull crushers, tricep press or pulldowns, tricep kickbacks etc..
>> Anonymous
>>173615
FYI: Muscles = strength
>> Anonymous
>>173667
I wouldn't listen too much to these guys. Yes, big compound exercises are good, but ignoring isolation stuff is stupid.

Don't necessarily listen too much to the current /fit/ fad spread by fat kids pretending they're ripped.
>> Anonymous
I would up the sets per exercise to about 5 or 6.

Try to take in some protein within an hour after your workout.
>> Anonymous
>>173680

Isolations are only for when you're advanced enough, the rest of us mere mortals benefit more from compound movements.