Choopa Phil

My current protocol:

Back
Lat Pull downs to the front– 2 sets 10-12 reps
Close grip lat pull downs- 2
DB Rows or barbell - 4 sets 10-12 reps -
Heavy deadlifts- 4 sets 8-12 reps
Seated close grip Cable Rows 4 sets 12-15 reps - Squeeze for 1 second every rep (Do wide grip nxt week and pull to chest instead of belly botton.)
Hammer strength high row- 3 sets 10-15 reps
Shrugs- 5 sets- 10-15 reps (Any style)

Chest
Incline Bench press- bar or dumbbell or smith machine—4 sets 8-12 reps
bench press- bar, smith machine or dumbbell—4 sets 8-12 reps
Dips- deep—legs pulled back a bit- 12 reps
Cable flys- 2 sets normal form, 2 sets down and around, 2 sets from bottom 15 reps
Ledges- lay on flat bench---hold DB;s in a press postion over your forehead. Then to a fly motion. So its really hitting the ledge of the upper chest

Legs
Leg extensions- 3 sets warmup
Squats (deep) 5 sets 8- 12 reps
Leg press 4 sets 10-15 reps
Lying Leg Curl 4 sets 10 to 12 reps –Squeeze for 1 second every rep
Stiff leg Dead lift with dumbbells 4sets 10-12 reps (Focus on Ham stretch—Not so much the core/top of the movement)
Leg Extensions- 3 sets- 2 heavy sets and 3rd set will be a drop set and burn out til you cant take it.
Seated Calves –-4 sets 10-12 reps

Shoulders
Exercise to be performed in order
1. Seated Dumbbell Press (or Smithmachine shoulder press) 4 sets 10 – 12 reps
2. Standing side lateral raise - 5 sets 10-15 reps
3. Bent over rear lateral raises (Dumbbell, cable, or pecdeck) – 4 sets 12 - 20 reps – keep arms in natural bend. It’s a short control motion
4. Wide grip upright rows - 4 sets 10-15 reps
5. Dumbbell front raise- 4 sets 10-12 reps
6. Barbell shrugs- 4 sets 10-15 reps. (Squeeze at top for one full second then let it stretch)

Arms
(Switch the order up every week with arms)
Tricep pressdown- straight bar- 2 sets 12 reps; rope 2 sets 12-15 reps; reverse each arm 2 sets 12-15 reps
Overhead tricep extension- 3 sets 10-12 reps
Dips- on dip machine- 4 sets- 12-20 reps
Skull crushers or Close grip bench press- 4 sets- 10-12 reps
Alternate dumbbell bicep curls- 4 sets—10-12 reps each arm
Preacher curl (machine or free) 3 sets- 8-15 reps
Barbell curl 3 sets—wide, neutral, closer grips- 10-12 reps
Hammer or reverse curls- 3 sets- 8-12 reps

By not having a workout plan and tracking progress you might as well set yourself up for failure, especially being a "newbie" so I do not suggest walking in with no routine in mind just pushing random weights around. Im an all or nothing kinda guy so I like to do things 100%. If you want to really succeed get myfitness pal and track your lifts, progress, and calories. If you have any questions albeit diet or training related let me know!

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