What do you think of this workout rutine

[Hardsmoker]

Hi, please tell me is this workout rutine any good. I am 20 years old 182cm tall and I weight about 70 kg

(warmup ex.)
Back Hyperextentions
Flat Bench press
Flying
Skull crushers
Neck presses with dumbells
Bent-over Barbell Rows
Flying movement backwards
Overhead tricep extension
Biceps curls
Leg bend and leg extension
Squats
Ab exercises on floor

Every exercise 3 sets 15 reps 2 times per week

Thanks in advance
Hardsmoker

*EDIT*: Ok, I just tried that out, everything felt right. Now I just continue doing this 2 times a week and if I don`t get overtrained, this could be the right one for me.

[Crazylegs]

I wish I could fly.

Routine looks decent, increase the weight and lower the reps somewhat. Neck press I assume is shoulders? You could add some calves as well. Is this in order? Do squats first and back extensions last. 4 of your exercises hit Tri's, while 2 hit bi's. Drop the over head ext, and add a hammer curl.

How long does this routine take you? Looks like it would take about 90 mins. If it is over an hour, you could consider doing super sets, or compound sets.

[n_soufiani]

do you do all of that in one gym session? I just recently found out that splitting up your exercises into specific days is a good idea. For example on i go to the gym every other day. in each gym session i do my cardio work first (on the treadmill). One day il do my chest, tricep and shoulders while on the other day i will do my back and bicep. i do 3 sets of 12 reps. what routines you want to put into them exercises is up to you. so basically when i do my chest i wont work it until 4 days later. Rest is vital. You need to rest to make the muscles grow. o and dont forget about that diet! diet is just way 2 important to leave out!

[Hardsmoker]

Wow, thanks for that positive feedback!

I do it all in home (I have a flat bench with a bar + a pair of dumbells), it takes about 60 minutes or less. And yes, neck press is for shoulders, neck musckles and for arm triceps aswell.

Is there an alternative for Skull crushers?
I have tried splitting up mu exercises, it didn`t work out very good. How should I split them up? Do my muscles get enough time to rest if I do it 2 times a week?

Anyway, here is my new improved rutine:

Squats
Flat Bench press
Flying
Skull crushers
Neck presses with dumbells
Bent-over Barbell Rows
Flying movement backwards
Hammer curl
Biceps curls
Leg bend and leg extension
Back Hyperextentions
Ab exercises on floor

[malkore]

wtf is a 'neck press'?
flying?
flying movement backwards?
leg bend?

I cannot comment until I know what the real names of these exercises are.

[Hardsmoker]

neck press: sit on the bench, take dumbells from above, hold at shoulder level and straighten the arms to "arm raised position"

Flying:lie on a bench, dumbells grasped from beneath, The slightly bent arms are in front of chest. Lower the dumbells sideways to the level of the body and raise again

Flying movement backwards: similiar to the one in above, but you are face down on an incline bench.

Leg bend: Bend and stretch the legs at the knee while lieing facce down on a bench


Hope this helps

[jenn]

so that would be - shoulder press, flys, reverse flys, and hamstring curls from the sounds of things. google and make sure that is correct.. then post yes or no..

[kca13]

I'd be dead if I did that all in one workout. What are your goals?

[Hardsmoker]

OK, here is my rutine with correct names:

Squats
Flat Bench press
Flys
Skull crushers
shoulder presses with dumbells
Bent-over Barbell Rows
Flys backwards
Hammer curl
Biceps curls
Leg bend and leg extension (hamstring curls)
Back Hyperextentions
Ab exercises on floor

How should I split them up between several days?

[Crazylegs]

Upper / lower split would be the easiest way to break this up if that is what you want to do. Legs and abs one day, the rest the next, a third day of rest then repeat. The only problem with split routines is that you need to be in the gym more often to get the same results.

Since you have so many exercises here, a more effective way to split it would be into 2 different full body routines. You would not have to change your schedule this way.

Day 1:

Squats, Bench, bent over row, shoulder press, bicep curl, abs

Day 2:

Leg extension, leg curl, flys, flys backwards, skull crusher, hammer curl, back extension.

[Hardsmoker]

thanks for the knowledge.