Hi Veeky Forums

Hi Veeky Forums,

I am new to weightlifting, only second time in the gym today. I am 5'11 and 170lbs. I am tired of having noodle arms and chicken legs so I am going to do something about it.

I been researching and hopefully threw together a decent workout routine/schedule for starting out.

What do you guy think of this routine I put together? Is there something I should change? Is there something I should add? Would appreciate feedback.

Doing a 4 day split
upper
lower
off
upper
lower
off
off

------------------------------------------
Upper Body Workout
------------------------------------------

Move 1: Bench press, 3 sets of 10 reps

Move 2: Lat pull-down, 3 sets of 10 reps

Move 3: Overhead press, 3 sets of 10 reps

Move 4: Triceps extension (Rope), 3 sets of 10-12 reps

Move 5: Biceps curl, 3 sets of 10 reps

Move 6: Seated Overhead Dumbbell Press 3 sets 8-12 reps

--------------------------------------------
Lower Body Workout
--------------------------------------------

Move 1: Barbell Squat, 4 sets of 5 reps

Move 2: Dumbbell Lunges, 4 sets 12 reps each leg

Move 3: Leg Press, 3 sets 14 reps

Move 4: Lying Leg Curls, 3 sets, 12 reps

Move 5: Leg Extensions, 3 sets 20 reps

Move 6: Seated Calf Raises, 4 sets, 20 reps

I'd say do lower first, since everyone and their mother does upper on mondays.
Don't do seated press, do it standing. Also it's good to do a back workout before you bench.

Put pull ups and chin ups in there somewhere...
Any fatso can lift a bar, not everyone can do 20 pull ups.

34 sets of legs, 2 pressing exercises for shoulder twice a week. Pretty shitty program. Stick to what other people have made when you lack the knowledge to make a program yourself.

Keep in mind this is a routine for me starting out. I'm not trying to look like Rich Piana in a month.

Change the 2nd shoulder press to a horizontal cable row

Do you not see what I wrote? Your volume for lower is way too high. You will not be able to recover for that much leg work twice a week, it's too much.

You have way too many front shoulder pressing movements, twice a week, which will impede on your other pressing movements. Good look trying to increase your bench when your shoulders are constantly overtrained.

Here is an example of how you could do upper body:

HEAVY = low rep
LIGHT = high rep

Workout A:

Bench Press, HEAVY
Barbell rows, HEAVY
Dumbbell shoulder press, LIGHT
lateral raises (mid delt), LIGHT
bent over raises (rear delt) LIGHT
Skullcrushers LIGHT
Biceps curl LIGHT

Workout B:

OHP HEAVY
Pull-ups/pulldown LIGHT
Incline dumbbell Bench Press LIGHT
Lateral raises LIGHT
Bent over raises LIGHT
Triceps pushdown LIGHT
Dumbbell curl LIGHT

Don't do the program I wrote down in a hurry back of the top of my head, but look at how it's set up and then you'll understand more about how workout program should be put together. I would recommend to find an already tried and tested routine put together for beginners.

This is correct.
If you're looking for hypertrophy swap bench with chest fly. Better contraction -> better hypertrophy

>starting with a bro split

DO STARTING STRENGTH

SQUATS AND OATS

I would recommend deciding what muscles/group you most want to improve first and focusing on those until you acclimate yourself and become more comfortable with exercising routines.

As a first timer with no gym/exercise experience you'll just hurt yourself if you're trying to hit all your muscle groups from the get go.

I would recommend building up strong forearm/bicep/triceps strength in the beginning. This way as you move towards other muscle groups like shoulders/traps/chest/lats/etc you won't wear out as quickly.
My experience has been that a regardless of what upper workout you do, your biceps/triceps/forearms are always going to be engaged to some extent since they're the ones that will be gripping/holding/controlling your lifts and pulls.

It doesn't have to be a long time. Just give yourself ~a week or two at the start just focusing on these and that will be enough to give yourself a nice base for your upper body workouts.