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How does my program look!

  • 09-02-2014 9:39am
    #1
    Skuxx
    Registered Users, Registered Users 2 Posts: 2,373 ✭✭✭


    Hi guys,
    Got a weight training program of a PT in my gym recently,
    Does it seem like a fairly solid program making the best use of my time in the gym?
    All exercises 3 sets of 8-10 reps

    Day 1:
    -Deadlift
    -Pull-ups
    -Chin-ups
    -Dumbbell rows
    -Seated Cable rows

    Day 2:
    -Flat bench press
    -Barbell Bicep curls
    -Incline bench press
    -Incline seated Bicep curls
    -Bicep hammer curls
    -Dumbbell flies

    Day 3:
    -Dumbbell shoulder press
    -Cable Bicep curls
    -Millitary press
    -Reverse barbell curl
    -Barbell upright rows
    -Bicep isolation curls
    -Dumbbell shrugs

    Day 4:
    -Squats
    -Front Squat
    -Calf Raises
    -Weighted lounges
    -Hamstring curls (only machine weight)

    Day 5:
    Cardio, 45 minute light jog and some core work

    Although I called it day 5 I don't do the cardio day after leg day, it's at the start of the week somewhere! Did legs Friday and I'm still struggling to walk this morning!

    I'm a 23 y/o male, 5ft 11 and 77kg. I don't drink or smoke and I'm getting there with my diet regarding protien intake and watching carbs, eliminating most white foods etc! My goals are basically just to build a nice body shape for myself. Bf about 15% so I'd like to take that down obviously as much as possible!

    Let me know what ye think guys!


Comments

  • #2
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Looks alright though I wouldn't do deadlifts for 3 sets of 8-10. Also what's the need for all the variants of bicep curls over two consecutie days?


  • #3
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,656 ✭✭✭✭Alf Veedersane


    If it was me I wouldn't have the shoulder pressing the day after the bench pressing because of the tricep involvement.

    But that's just me.


  • #4
    Mellor
    Registered Users, Registered Users 2 Posts: 39,606 ✭✭✭✭Mellor


    There's no need for 6 bicep variations.
    Swap biceps on day 2 for triceps.
    Drop some of the excessive moves on days 2 and 3. Cut them back to 5 moves, 6 tops


  • #5
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Alf Veedersane wrote: »
    If it was me I wouldn't have the shoulder pressing the day after the bench pressing because of the tricep involvement.

    But that's just me.

    And shoulder involvement in the bench. That's a lot of upper body work compared to lower body as well.


  • #6
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,656 ✭✭✭✭Alf Veedersane


    Blacktie. wrote: »
    And shoulder involvement in the bench. That's a lot of upper body work compared to lower body as well.

    Meant to include that.

    IIt's probably a bit short on curls as well. You can never do enough curls.


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  • #7
    Skuxx
    Registered Users, Registered Users 2 Posts: 2,373 ✭✭✭Skuxx


    Blacktie. wrote: »
    Looks alright though I wouldn't do deadlifts for 3 sets of 8-10. Also what's the need for all the variants of bicep curls over two consecutie days?

    Thanks for the replies!
    What would you recommend for the deadlifts??


  • #8
    LuckyLloyd
    Registered Users, Registered Users 2 Posts: 36,403 ✭✭✭✭LuckyLloyd


    Skuxx wrote: »
    Thanks for the replies!
    What would you recommend for the deadlifts??

    3 x 3, i.e. on your first day work on locking in form with a light weight and if you're happy choose something moderately heavy for three sets of three then add 5kgs to the bar next time and so on and so on. Sounds like too little but it will become very taxing sooner than you think. The Deadlift is a great movement, but it's one where less is more.


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