Opinion on program

nick23

I finally got around to getting an assessment done in the gym. I told them i want 2 gain muscle and mainly lose weight.

This is the program they gave me:

Shoulder press 2 sets of 8 reps. 3 mins rest inbetween
Lat pulldown 2 sets of 8 reps. 3 mins rest inbetween
Leg press 2 sets of 8 reps. 3 mins rest inbetween
Lateral raise 10 reps 2 sets 2 mins rest inbetween
Biceps curl 10 reps 2 sets 2 mins rest inbetween
Decline press 10 reps 2 sets 2 mins rest inbetween
Roll out using exersise ball 3 sets of holding for 5 secs each 30 sec rest inbetween

The problem that is that i feel that is is just a very basic program and involves no cardio.

Can anyone reccomend any improvements maybe?

Cheers

nick23

Anyone?

amazingemmet

Looks crap to me, there's no compound movements, looks like all machine work as well, the rest periods are too long and the total volume is not enough. Tbh looks like generic program "A" they give to everyone who joins a gym.

Dragan

Read This:

http://www.boards.ie/vbulletin/showthread.php?t=2054876750

I robbed this off a mate from another Forum, so give it a read.

See if you like this program. Add cardio according to your needs and ability, at least three 30 min sessions, more if you can fit it in.

There seems to be a good few questions lately from people asking about a particlar split they are using. I will post a sample three and four day training split for people which will provide a very good starting point for any beginner.

Now before you read this bear a few things in mind.
1. There are other exercises that could be substituted for some of the exercises in these routines. The exercises below is just a guide particulary for beginners who have no real starting point.

2. The number of reps used to perform each exercise will vary on the lifters goals, experience and what works best for them.

3. Again as a guideline I will suggest beginners to use 12-15 reps for the first few weeks while they get used to performing the execises correctly and get their breathing correct.

4. Once comfortable with exercise execution I suggest increasing the weight and performing each set anywhere between 8-12 reps. Once comfortable the lifter can start to experiment with different rep ranges to find what works best for them.

5. Correct breathing is taking a deep breath during the negative part of the rep and exploding the breath out on the positive part of the rep.

6. Warm ups only need to be performed at the begining of each body part not the begining of each set per bodypart. This means if you are doing chest, you warm up for bench press, you do not need to warm up for incline press, dips, flies etc.

7. Workout should last no more than an hour. 45 mins if possible.

8. Some people do not do their legs at all, although I do not reccomend this, if you want a three day split minus legs then look at the four day split.

9. Biceps will not be paired with back due to the fatigue caused in the biceps whilst performing a back workout. This will impact the amount of weight used during the bicep exercise. Same applies to triceps not being paired with chest or shoulders



Three Day Split:
1. Legs and Abs
Squats - 3 sets (not including warm up)
Leg press - 2 sets
Lunges or Leg extensions - 1 set and this is optional
Stiff Legged deadlifts - 3 sets not including warmup
Standing Calf raises - 3 sets not including warm up
Leg press calf extensions - 2 sets
Weighted Ab crunches
Leg raises

2. Chest, Shoulders, Biceps
Bench Press - 3 sets
Incline Press - 2 sets
Weighted Dips - 1 set
Shoulder press - 3 sets
Lateral Raises - 2 sets
EZ Bicep curls - 3 sets
Dumbell curls - 2 sets

3. Back, Triceps
Deadlifts - 3 sets
Chin Ups - 3 sets
Lat Pulldowns - 2 sets
Barbell or T-bar rows - 2 sets
Lying Tricep extensions aka french press or skullcrushers - 2 sets
Cable pull downs - 2 sets
Dips - 1 set


Four Day Split
1. Legs and Abs
Squats - 3 sets (not including warm up)
Leg press - 2 sets
Lunges or Leg extensions - 1 set and this is optional
Stiff Legged deadlifts - 3 sets not including warmup
Standing Calf raises - 3 sets not including warm up
Leg press calf extensions - 2 sets

2. Shoulders and Biceps
Military Press - 2 sets
Dumbell Press - 2 sets
Lateral Raises - 2 sets
Bent over raises - 2 sets
EZ curls - 3 sets
Dumbell curls - 2 sets

3. Back, Triceps
Deadlifts - 3 sets
Chin Ups - 3 sets
Lat Pulldowns - 2 sets
Barbell or T-bar rows - 2 sets
Lying Tricep extensions aka french press or skullcrushers - 2 sets
Cable pull downs - 2 sets
Dips - 1 set

4. Chest, Abs
Bench Press - 3 sets
Incline Press - 2 sets
Weighted Dips - 2 sets
Weighted Ab crunches
Lying Leg raises
Hanging leg raises

t-ha

Nice post Dragan, especially those 9 pointers.

I'ld also like to point out that the OP's rest periods look really long. The only time I take 3 minute rest periods is when I'm going very heavy (5 reps per set or less). I agree with keeping reps high, initially anyways, but be sure to keep rest periods short too.

You should be sweating, bleeding and crying by the time you're finished.

Well...

...sweating and panting heavily anyway

...maybe crying too

...and bleeding maybe if you wore shorts in on RDL day...

...otherwise sweating and panting will be fine