Escort-Ian

Quite new to all this lark and I've only got some basic bits at home that I use (bench, dumbells and bar). I've just quickly drawn myself up a bit of a routine for 3 sessions a week to cover most areas and looking to see if it's suitable or if there's anything missed that would be ideal?

I'm not after a particularly big look, just to get a bit bigger than I am already (quite skinny generally) and be quite toned.

Anyway here's the schedule, as said any help welcome, I've got the exercises off Paul's sticky thread

Back and chest exercise

Flat bench dumbbell press
Dumbell pullovers
Dumbell flies
Deadlift
Barbell bent over row
Dumbell shrugs

Legs exercise

Hack squats
Squats
Stiff legged deadlift
Lying leg curl with Dumbbell between feet
Standing calf raises
Arms and shoulders

Barbell curl
Dumbell curl
Close grip benchpress
Bench dips
Seated overhead dumbbell extensions

I'll be doing each area on different nights.

Thanks in advance.

Kieron

I would add some shoulder presses & side raises in there too for shoulders. The delts are a big muscle with 3 heads and you have only selected one exercise for them

Also only one exercise for tri's. Maybe add skull crushers or something as the tricep is a bigger muscle than the bicep so helps with overall arm size more.

Escort-Ian

Cheers Kieron

foreverwhite

tri's are the sectret to big arms as mentioned.

make sure you do forearm exercises aswell, i didnt do forearms until about 9 months ago as i thought that my bi exercises were doing them enough, i am 6ft 3" so have 'lanky arms'...well, i did (see sig!)

3drstretch

iTrader: (1)

wots a good forearm exercise as i'm the same as you forever white as in 6'5 with wot i call lanky arms.

Kieron

You really want to know

Nah seriously, sit on a bench with your feet flat on the floor, knees 90 degrees. Rest the backs of your lower arms on the tops of your legs so that your hand(s) hang off the end of your knee. Then with a dumbell or bar held in your hand(s) curl your wrist up (palm towards you). Then turn your arms over and do the same in the opposite direct, i.e curl the wrist back, knuckles towards you.

Personally I never train forearms as I don't wear starps when training back etc so they get enought from the grip. Some say that you can't lift as much on your back without straps tho and thats fine, its just that I have never ever worn straps so mine have built up. You don't want to be looking like Popeye now do you.