Beginner Seeking Advice on Free Weight Routine - Push/Pull/Legs Split

[BlueFish78]

Hello everyone,

I'm seeking advice on a workout routine I've put together using information from Google, AI, and YouTube videos. While there's a lot of information out there, I'd really appreciate input from experienced people. Here's some context and my current planned routine:

A bit about me:
• I’ve been training for two months using only machines and want to now transition to MOSTLY free weights specifically only dumbbells and kettlebell
• Prior to this, I had a very sedentary lifestyle (Can’t do even one proper push-up)
• I want my workout sessions to be efficient and not too lengthy.
• My primary goal is to gain muscle for functional training, joint safety, and overall strength and health

Here’s the planned routine:

Push Day:
1. 30-45 Degree Incline Bench Press with Dumbbells (Chest)
2. Dumbbell Lateral Raises (Shoulders)
3. Dumbbell Overhead Press (Shoulders)
4. Incline Dumbbell Powerbomb (Triceps)

Pull Day:
1. Any exercise for lats – I tried lat pulldowns but didn’t feel them much. What dumbbell exercises do you recommend for lats?
2. Dumbbell Bent-over Row (Upper Back)
3. Alternating Standing Dumbbell Curls (Biceps)

Leg Day:
1. Dumbbell Bulgarian Split Squats (Quads)
2. Kettlebell Goblet Squats (Quads)
3. Standing Glutes Kickback Machine (Glutes)
4. Seated Leg Curl (Hamstrings)
5. Standing Calf Raises (Calves)
6. Leg Abductor (Abductors) (I’m interested in kickboxing and read that abductor and adductor exercises are beneficial.)
7. Leg Adductor (Adductors)

I have a few questions:
1. Is stretching necessary, and what are some good warm-up routines? When would I do them?
2. Are there any stability exercises you recommend? I’ve read that rotator cuff exercises are important. When would I do them?

I appreciate any feedback or suggestions you have!

Thank you!

 

[eazy]

Incline Dumbbell Powerbomb

what a stretch... stolen

 

[CJ]

Hello everyone,

I'm seeking advice on a workout routine I've put together using information from Google, AI, and YouTube videos. While there's a lot of information out there, I'd really appreciate input from experienced people. Here's some context and my current planned routine:

A bit about me:
• I’ve been training for two months using only machines and want to now transition to MOSTLY free weights specifically only dumbbells and kettlebell
• Prior to this, I had a very sedentary lifestyle (Can’t do even one proper push-up)
• I want my workout sessions to be efficient and not too lengthy.
• My primary goal is to gain muscle for functional training, joint safety, and overall strength and health

Here’s the planned routine:

Push Day:
1. 30-45 Degree Incline Bench Press with Dumbbells (Chest)
2. Dumbbell Lateral Raises (Shoulders)
3. Dumbbell Overhead Press (Shoulders)
4. Incline Dumbbell Powerbomb (Triceps)

First 3 are fine, but explain what an Inc DB Powerbomb is.

Pull Day:
1. Any exercise for lats – I tried lat pulldowns but didn’t feel them much. What dumbbell exercises do you recommend for lats?

DB Rows, neutral grip, keep elbows close to the body, don't flare them out wide.

2. Dumbbell Bent-over Row (Upper Back)

This is where you'd flare the elbows out wider, and retract the shoulder blades, to bias the upper back.

3. Alternating Standing Dumbbell Curls (Biceps)

Opt for preacher curls. They have a better resistance profile, meaning they work the muscle harder in the position where they'll grow the most. As a general rule, you want the muscles to be under load in their lengthened and/or stretched position.

Leg Day:
1. Dumbbell Bulgarian Split Squats (Quads)
2. Kettlebell Goblet Squats (Quads)

Both are fine, but you'll progress quickly where you're going to have to move up to a barbell or machines. When you do the Bulg Spl Sqts, do them holding a DB in the hand on the side of the working leg, and use the other hand to hold onto something for balance. You'll be more stable, therefore you'll get more productive training.

3. Standing Glutes Kickback Machine (Glutes)

No. Switch to DB Romanian Deadlifts or a Glute Bridge of some sort.

4. Seated Leg Curl (Hamstrings)
5. Standing Calf Raises (Calves)

Both great exercises.

6. Leg Abductor (Abductors) (I’m interested in kickboxing and read that abductor and adductor exercises are beneficial.)
7. Leg Adductor (Adductors)

Mehhhh, but whatever. I'd drop these, as you already have 5 exercises on Leg Day.

I have a few questions:
1. Is stretching necessary, and what are some good warm-up routines? When would I do them?

Your warmup is doing the lifts with lighter loads. Unless you have a specific area that gets tight, and you can't properly do that lift without stretching the problem area.

2. Are there any stability exercises you recommend?

Yeah lifting weights and getting strong.

I’ve read that rotator cuff exercises are important. When would I do them?

No need. But if you insist, do LIGHT WEIGHT face pulls as a warmup before a pressing day. Rotator cuff exercises are NOT lifts that you try to progress weight on, they're get in and get out type of movements.

I appreciate any feedback or suggestions you have!

Thank you!

 

[CJ]

If the DB Powerbomb is what is in the video above, please start calling them OH Tricep Extensions, or we'll mock you relentlessly.

Oh, and do them with a separate DB in each hand, so your elbows and shoulders don't get cranky.

 

[eazy]

If the DB Powerbomb is what is in the video above, please start calling them OH Tricep Extensions, or we'll mock you relentlessly.

Oh, and do them with a separate DB in each hand, so your elbows and shoulders don't get cranky.

sure glad you set me straight.

I had already reworked my next arm day to include this.

 

[CJ]

sure glad you set me straight.

I had already reworked my next arm day to include this.

You're grandfathered in, it's acceptable for you.

 

[BlueFish78]

First 3 are fine, but explain what an Inc DB Powerbomb is.

DB Rows, neutral grip, keep elbows close to the body, don't flare them out wide.

This is where you'd flare the elbows out wider, and retract the shoulder blades, to bias the upper back.

Opt for preacher curls. They have a better resistance profile, meaning they work the muscle harder in the position where they'll grow the most. As a general rule, you want the muscles to be under load in their lengthened and/or stretched position.

Both are fine, but you'll progress quickly where you're going to have to move up to a barbell or machines. When you do the Bulg Spl Sqts, do them holding a DB in the hand on the side of the working leg, and use the other hand to hold onto something for balance. You'll be more stable, therefore you'll get more productive training.

No. Switch to DB Romanian Deadlifts or a Glute Bridge of some sort.

Both great exercises.

Mehhhh, but whatever. I'd drop these, as you already have 5 exercises on Leg Day.

Your warmup is doing the lifts with lighter loads. Unless you have a specific area that gets tight, and you can't properly do that lift without stretching the problem area.

Yeah lifting weights and getting strong.

No need. But if you insist, do LIGHT WEIGHT face pulls as a warmup before a pressing day. Rotator cuff exercises are NOT lifts that you try to progress weight on, they're get in and get out type of movements.

Ty

Also, one question I forgot to mention:

I've noticed that when I use the reverse fly machine, my right shoulder sometimes makes a popping sound approximately at the end of the motion (when your hands are inline with you upper body/are stretched open), similar to when you crack your knuckles for fun. However, I don't experience any pain or discomfort.

What could this be?

 

[Send0]

Ty

Also, one question I forgot to mention:

I've noticed that when I use the reverse fly machine, my right shoulder sometimes makes a popping sound approximately at the end of the motion (when your hands are inline with you upper body/are stretched open), similar to when you crack your knuckles for fun. However, I don't experience any pain or discomfort.

What could this be?

Probably too much ROM, or the angle you're pulling at isn't good for you in particular, and it's creating needless joint compression because of it.

For rear delt fly, there's no need to go fully perpendicular, or further, to your torso. Matter of fact, going a bit less to perpendicular is better since you will maintain more tension on the muscle being worked. Play with seat height and where on the handles you are gripping as well, as that can change a lot in what you feel.

If you don't think this is possibly your issue then ignore my comments.

 

[CJ]

Ty

Also, one question I forgot to mention:

I've noticed that when I use the reverse fly machine, my right shoulder sometimes makes a popping sound approximately at the end of the motion (when your hands are inline with you upper body/are stretched open), similar to when you crack your knuckles for fun. However, I don't experience any pain or discomfort.

What could this be?

The VAST VAST VAST majority of people do this exercise wrong. They use the rhomboids and traps, instead of isolating the rear delt.

Without seeing you do the exercise with my own two eyes, I can't say with any certainty what's going on.

 

[MarekBocanek]

Besides what guys stated, as it looks good, just a question or suggestion

Leg day - later you might consider separate front and back day - one for squats/bulg. Sq. And calves Etc - and second for deadlifts+other 2-3 exercises for lower back. People tend to put DL to upper back as an additional exercise, but tbh squats and DL helped me to build most of the strength, so was helpful

As for posterior/rear deltoids - i like simple sit at the front of the bench, put my chest on knees completely a pull dumbbells just by deltoids with chest being completely isolated. I felt it much better ss the machines as if you don t hit the machine angle properly, it s ineffective.

But up to you good that you re thinking about it more. Fingers crossed

 

[CJ]

Ty

Also, one question I forgot to mention:

I've noticed that when I use the reverse fly machine, my right shoulder sometimes makes a popping sound approximately at the end of the motion (when your hands are inline with you upper body/are stretched open), similar to when you crack your knuckles for fun. However, I don't experience any pain or discomfort.

What could this be?

Btw, you don't even have this exercise listed in your program, so what gives?

More importantly, if you're already doing rows for upper back, you don't need to do reverse flyes at your stage.

 

[BlueFish78]

The VAST VAST VAST majority of people do this exercise wrong. They use the rhomboids and traps, instead of isolating the rear delt.

Without seeing you do the exercise with my own two eyes, I can't say with any certainty what's going on.

I do have to say that when I do this exercise I do feel the traps and rhomboids more. Perhaps, could you link me to a video where the exercise is done correctly?

If the pull movement is too quick my left shoulder is guaranteed to pop.

Also, I forgot to mention that when doing the low row machine I have the exact same issue with the left shoulder. Again, doing the pull movement too quickly or when the weight is high my left shoulder is guaranteed to pop. It's not painful, just weird.

I am a bit scarred that I am damaging my shoulder in the long term. It's my first time doing strength training (any kind).

I will try to do minor adjustment to the movement for both machines the next times.

 

[BlueFish78]

Btw, you don't even have this exercise listed in your program, so what gives?

More importantly, if you're already doing rows for upper back, you don't need to do reverse flyes at your stage.

Oh, I am currently (since 7 weeks) doing PPL with machines as a kind of introduction to strength training since this is my first time being more active and doing any kind of strength training.

In a few weeks or maybe even months I will try to migrate to free weights (slowly).

Then, after having made myself knowledgeable about barbells, deadlifts and squats I will incorporate them/or just one in my routine too. I heard many people saying that if these are done incorrectly they can be damaging to the back. As such, I want to first build up some general strength while making myself knowledgeable about them.

Do you guys recommend any kind of books or you tube videos for learning more about deadlifts and squats (for beginners)? @MarekBocanek
The Squat Bible and starting strength were recommended often? Thoughts on it?

 

[Hughinn]

First 3 are fine, but explain what an Inc DB Powerbomb is.

DB Rows, neutral grip, keep elbows close to the body, don't flare them out wide.

This is where you'd flare the elbows out wider, and retract the shoulder blades, to bias the upper back.

Opt for preacher curls. They have a better resistance profile, meaning they work the muscle harder in the position where they'll grow the most. As a general rule, you want the muscles to be under load in their lengthened and/or stretched position.

Both are fine, but you'll progress quickly where you're going to have to move up to a barbell or machines. When you do the Bulg Spl Sqts, do them holding a DB in the hand on the side of the working leg, and use the other hand to hold onto something for balance. You'll be more stable, therefore you'll get more productive training.

No. Switch to DB Romanian Deadlifts or a Glute Bridge of some sort.

Both great exercises.

Mehhhh, but whatever. I'd drop these, as you already have 5 exercises on Leg Day.

Your warmup is doing the lifts with lighter loads. Unless you have a specific area that gets tight, and you can't properly do that lift without stretching the problem area.

Yeah lifting weights and getting strong.

No need. But if you insist, do LIGHT WEIGHT face pulls as a warmup before a pressing day. Rotator cuff exercises are NOT lifts that you try to progress weight on, they're get in and get out type of movements.

This^

Except you need dips or some sort of pushing down exercise added on push day

You've got pushing up and out covered well enough

 

[Diesel59]

I want to do the dumbbell power bomb for no other reason but its name. I might even create a jackknife variation.

 

[Kraken]

I'm just seeing this now, but isn't his proposed program one heck of a lot for a beginner, especially since he said he does not want to be working all day? Wouldn't he be well served with some more basic compound exercises, or is that too much to ask when he wants to use just dumbbells?

Then again, he asks about machines, so if he is going to a gym, how about squats, deadlifts, the rows and overhead press.