Hey Veeky Forums

Hey Veeky Forums,
I'm new to this shit. I read the sticky, but my flexibility is zero, and most training plans there consist of at least one of squat/ohp/deadlift, which I can't do, so I decided to go with full body routine every other day until I fix my flexibility. This is the list of exercises I made. Have I missed any muscle group? Or is something else wrong with it?

Flat barbell bench press (lower pecs)
Dumbbell curl (biceps)
Standing calf raise machine (calves)
Dumbbell shrugs (traps)
Wide grip lat pulldown (lats)
Incline dumbbell bench press (upper pecs)
Close grip barbell bench press (triceps)
Alternating deltoid raise (deltoids)
Leg press (quadriceps/hamstring/glutes)

I'm also doing negative pullups, since I can't do regular yet. Alternating deltoid raise (bodybuilding.com/exercises/detail/view/name/alternating-deltoid-raise) looks really retarded, but I guess it hits the deltoid muscles better than just raises/reverse flyes. And I guess I could add hyperextensions for lower back?

What do you think?

Thanks.

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>lower pecs
stopped reading there

>scooby said so :(

Technically the sternal head is the lower pec

Just squat, ohp, deadlift. I recall when I first started working out in highschool i tried to do a shitty self-made routine like you are doing and I got no where for the longest time. If flexibility sucks, start with just the bar and practice flexibility exercises. Start light and don't listen to people saying you should deadlift 3 plate after a month or two.

Yeah, that's what I meant. Clavicural and sternal head. Thanks for clarifying. As I said, I'm new to this, sorry for misinformation.

My deadlift looks literally like this f᠎a᠎m, I don't think it's good idea to force it. But I think I'll be able to do squats in a month or two, since my flexibility isn't that terrible there.

OHP is not flexibility problem, but it "clicks" hardcore in my shoulders when doing them, and it just "feels" not healthy/dangerous.

Mate, bench trains more than just your "lower pecs". Perhaps u could just do bench + dumbellrows and legpress as staple exercises and then some extra isolation work as you please. Also stop being a fat fuck and stretch.

I have that same problem when doing lateral raises, so I cut them out of my routine. Thankfully OHP is fine for me.

If you can't OHP it's not the end of the world, bench press and dips will take you plenty far. I would recommend you try to incorporate squats and diddlys asap, just start light enough to do them with good form.

The program you listed won't get you any results because it's got too many isolations and not enough compounds for a beginner. There's nothing wrong with isolations, but they're harder to progress in and don't produce as much growth as compounds. I reccomend you do bench press, lat pulldowns, dips, squats, and deadlifts in whatever split suits you.

Do you have some good article about the isolation/compound topic?

I can't do dips yet because of high bodyweight. But I'll add them as soon as I can (since close grip bench press feels weird).

I feel like I'll be able to do good form squats in a month, but diddys will be far longer thing, I think even 6 months at least. My flexibility is totally fucked, and have been since young age.

Also, wouldn't that king of training be short as fuck? I can do what I listed in hour and half (at least 3 sets of each). I feel I could do what you listed in 45 minutes.