just wonderin

[Mr Basketball69]

I recently found this workout routine on the internet and i wanted to see what u guys think of it, its called the "S.A.I.S Training Program" I'm not sure if neone has tried it, but i wanted to start using it as my first workout routine. I'm the 5'7 115lb ecto lol. I never seriuosly worked out, just some random machines, so i wanted to see if u guys think this will be a good workout routine for me. Thanks

Monday: Chest, biceps

Bench press (free weights, barbell) 3 sets 6 reps
Incline press (free weights, barbell) 2 sets 10 reps
Vertical bench press (machine) 1 set 20 reps
Barbell curls (shoulder wide grip) 3 sets 6 reps
Dumbbell curls (seated) 2 sets 10 reps
EZ-barbell curls (narrow grip) 1 set 20 reps

Tuesday: Legs

Squats (free weights, barbell) 3 sets 6 reps
Leg press (machine) 2 sets 10 reps
Hack squats (machine) 1 set 20 reps

Wednesday: Off

Thursday: Shoulders, triceps

Behind the neck press (free weights, barbell) 3 sets 6 reps
Standing upright rows (free weights, EZ-barbell) 2 sets 10 reps
Front overhead press (machine) 1 set 20 reps
Lying triceps press (free weights, EZ-barbell) 3 sets 6 reps
Overhead triceps press (free weights, EZ-barbell) 2 sets 10 reps
Triceps pushdown (machine, cable) 1 set 20 reps

Friday: Back, calves

Front latpulldown (machine, shoulder wide grip) 3 sets 6 reps
Seated cable rows (machine, narrow grip) 2 sets 10 reps
Dumbbell rows (one arm at a time) 1 set 20 reps
Standing calf raises (machine) 3 sets 6 reps
Seated calf raises (machine) 2 sets 10 reps
Bend-over calf raises (machine) 1 set 20 reps

Saturday: Off

Sunday: Off

[mitsuman47]

I'm seeing quite a bit that I don't like about that routine. So, instead of reworking that one a lot, I'm going to suggest that you try this routine. It's a basic strength routine by Mike Mejia (If you don't know who he is, just take my word, the man know's his stuff). Make sure that your diet is in check, work hard in the gym, and you'll make some good gains.

day 1 - superset

flat bench 5x5
barbell rows 5x5

weighted dips 5x5
chinups 5x5

exercise of choice 3x12
abs

day 2 - straight sets

squats 5x5
deadlifts 5x5
calf raises 5x5
shrugs 5x5
abs

day 3 - supersets

barbell shoulder press 5x5
pullups 5x5

tricep pressdowns 5x5
preacher bench reverse curls 5x5

abs