Should I stick with this program, any improvements?

Tim_Timminy

Hi folks,

I recently re-joined a gym after a long break of inactivity (4 years & 15kg!) and am just looking for some tips. My question is does anyone have any feedback on whether or not I should continue with this or can people suggest any improvements? I'm getting results very quickly with my current program with weight loss (5 kg in 1 month and counting) and noticable difference in body shape. I used to be a regular to the gym so it seems to be that despite 4 years of inactivity and dramatic and massive weight increase/drop in fitness this is standing to me somehow. Could this be the case?

About me:
I'm male, from Dublin, I'm 29 years old, 5'9 inches tall and about 86/87kg. I was about 92kg before Christmas before I started back in the Gym. I used to be a regular to the gym in my mid twenties and weighed about 77kg. I was relatively fit back then even though I used to drink a fair amount and my diet was all over the place.

My program:
I was given a program on joining the gym before Christmas and have increased the intesity slowly. (Note: I didn't go much over Christmas and undid all the work/progress I made for the month before)

My workout now looks like this: (All weights done on machines)

Day 1:
5k treadmill (if I can manage it between 10.5km/h and 11.5 km/h - usually walk the remainder then to see out 35 minutes in total)
20 minutes on stepper - level 6

Press up: 40 reps (broken into 3/4 sets)
Lat pull down: underhand narrow grip: 2 sets of 12-15 (7 plates)
Over hand wide grip: 2 set of 12 (7 plates)
Tricep pushdown: 2 sets of 15 (8 plates)
Bicep curl: 2 sets of 12-15 (6-7 plates)
Shoulder lateral raise 4kg 2 sets of 15

Abs: 2 sets of 20 reverse curl
2 sets of 20 cycle
Stretch

Day2:
5k treadmill (if I can manage it between 10.5km/h and 11.5 km/h - usually walk the remainder then to see out 35 minutes)
cross trainer: level 12 @ 100+ spm for 20 mins
Stretch

Day3:
5k treadmill (if I can manage it between 10.5km/h and 11.5 km/h - usually walk the remainder then to see out 35 minutes)
Stepper: quick start: level 6 for 20 mins
Press up: 40 reps (broken into 3/4 sets)
Lat pull down: underhand narrow grip: 2 sets of 12-15 (7 plates)
Over hand wide grip: 2 set of 12 (7 plates)
Tricep pushdown: 2 sets of 15 (8 plates)
Bicep curl: 2 sets of 12-15 (6-7 plates)
Shoulder lateral raise 4kg 2 sets of 15

Abs: 2 sets of 20 reverse curl
2 sets of 20 cycle
Stretch

My diet is admittedly not great but it's convenient with my current (maxed out) schedule.
<drink lots of water throughout the day>
9:00am Porridge with skimmed milk, sprinkling of sugar.
12:30am Varied canteen meal meat 2 veg or pasta dish, usually a hearty/substantial meal.
15:00 fruit, orange or apple
(Usually a huge gap here as I am not hungry until about 19:30 but at this time I am either in the gym or commuting home)
21:00 sandwich or pitta with ham and salad.
(I also drink more coffee than I should... I have cut alcohol down to a minimum also so a glass of wine at the weekend or the very odd session once a few months)

Hope I haven't left anythting out - any feedback on the above would really help me as I'm a bit clueless. I really want to know if this regime will only take me to a certain point or it's good enough to stick with for a while. I would like to get back down to about 80kg and lose some much needed fat.

amazingemmet

Too many isolation exercises not enough compound. Your diet needs work also

Cravez

^^^^ what AmazingEmmet said

Your program(weights wise) looks very isolated based. And everything except the press ups and shoulder raises is done via Cable or Machine, also your doing those same exercises on day 1 and day 2, you simply will not make gains like this. I know your goal is weight loss but are you looking to put on lean muscle also?

Id recommend doing compound movements 3 times week, followed by cardio after the weights. Doing Total Body workouts would help build overall mass and is considered a time-saving workout. This would be an example of a total body workout incoporating compound type movements. Also does your gym have alot of Free weights? Example:

---

Day 1
Flat Dumbell Bench Press
Barbell Bent Over Row
Hyper-Extensions
Bulgarian Split Squats
EZ Skull Crushers
Military Press

Cardio Work Afterwards - Low Intensity

Day 2
Incline Barbell Bench Press
Chin Ups & Pull Ups
Stiff Legged Deadlifts
Front Squat
Dips
Dumbell Shoulder Press

Cardio Work afterwards - Low Intensity

Day 3
Decline Barbell/Dumbell Bench Press
Dumbell One Arm Bent Over Row
Good Mornings
Squats
EZ Close Grip Press
Dumbell/EZ/Barbell Up-right Row

Cardio Work Afterwards - Low Intensity

The Weights program would consist of 3 sets with a rep range between 6-10 or 8-12.

Also i would Recommend some days supersetting some of the exercises. Supersetting involves completing an exercise then immedietly start another exercise after it with no rest. E.g Dumbell Bench Press then superset for Good Morning. This helps keep intensity high and has been known to help aid fat loss.

---

There we go, just an example of a total body workout that will train most, if not every part of your body. This with a good diet and you'll be flyin! Just Make sure you're keeping protein intake high, with some Healthy Fats and some Good Complex Carbs. I'm sure someone here will help you with your diet ( im not an experienced cutter myself yet! )

Good luck!