OK OK.. it does say n00b under my name for a reason y'know.
Sarcasm and disparaging aside, I am here for advice, thats why I decided to post. I have already taken on board feedback about my nutrition and diet, and now I am moulding my training routine. All I did was literally copy and paste the routine template from the main site and chose one exercise for each that I was comfortable with.
it's the internet man, don't take it so seriously...
Now to some questions... First off, presently I am looking for an intense anaerobic session to lose weight (and over the last 8 weeks I've lost about 7-8kg doing what I'm doing), I just don't feel like I'm going to get that by doing 4 exercises 4 days a week? Secondly, what is wrong with the Smith for benching? I only chose it because I'm not yet comfortable on the bench with free weights.
if you are looking for an intense aerobic session, then sprinting is best. However, if you lift weights with high-ish reps (8 - 12 or so) and keep your rest times reasonable then I guarantee you you'll feel the burn.
as for the smith machine, well, it's better than nothing, but the problem with it is it forces your body to move in the exact way the smith machine does. Free weights let your body use its natural path, which is far easier on your joints. Also, your stabilising muscles don't get worked on the smith which is also a recipe for injury.
robert, I really do appreciate you taking the time to draw up a routine, but some of the exercises I'm not totally comfortable with, like RDLs and chin ups, so I've kind of tried to mould my 4 day routine (dropping a lot of exercises) into your proposed workout (upper/lower split). Tell me what you guys think of this? I've dropped some curls LOL (even I'll admit I knew that was too many curls, but like I said I was just literally filling out the routine), and no more than 6 exercises a day. I would do this on a Mon Tue Thu Fri split, so I've got two days rest between upper and lower.
-Chest (General) - Bench Press (Smith)
-Back (General) - DB Bent over row
-Biceps - BB Curl
-Triceps - Pushdown (Cable)
-Deltoid (Side) - DB Lateral Raise
-Quadriceps - BB Squat
-Hamstrings - Lying Leg Curl
-Calves (General) - Standing Calf Raise
-Hip Adductors - Standing Hip Adduction
-Abdominal - Seated crunches
-Deltoid (Front) - BB Military Press
-Back (Lats) - Pulldown
-Brachioradialis - DB Hammer Curl
-Chest (General) - Wide Arm Seated Fly
-Triceps - Bent-Over Triceps Extension (rope)
-Legs (General) - Deadlift
-Quadriceps - Leg Extension/Incline Leg Press
-Hamstrings - Hyperextension
-Calves (General) - Incline Calf Press
-Obliques - Planks
-Hip Adductors - Vertical Leg Raise
I've edited these up a bit, since I posted them. Keep in mind, I'm focusing on gaining experience on actually lifting the weights and performing the exercises correctly and primary goal is losing weight right now. I've just done a ton of reading on 531, and it appeals to me a lot, and I've adjusted this routine to suit 531 (when I begin it).
this looks miles better than it did, however I think you should seriously consider benching properly. It's really not that scary once you get into it. I would also recommend adding another upper back move on your upper body days. Face pulls would be a great choice.
As for not doing RDLs, that's ok I guess, however they're a better choice than leg curls. Ideally you'd do a move that involves your hamstrings and your glutes (leg curls just use hamstrings). I also don't really see the point in the hip adductor exercise unless you're rehabbing an injury of some sort. I would just scrap that.
If you suck at chins, then yeah, pulldowns are ok. However, building up to doing chins should be a priority.
Lastly, I really do think lunges are a better choice than the leg press.