My New Programme - Is this any good?

LegacyUser

what do you think of it guys? Monday to Friday and weekends off.

Monday

Military Press 4 sets of 8-10 reps
Barbell Front Raise 3 sets of 10 reps with ultra strict form. Dont lift the bar higher than your shoulders. (can superset this with military press)
Upright Row 4 sets of 8 reps
Dumbbell Lateral Raise 4 sets of 8 reps (can superset this with upright row)
Dumbbell Reverse Fly 3 sets of 10 with strict form
Decline Sit Ups 3 sets max reps. Hold a weight on your chest if you find the exercise too easy.


Tuesday

Standing Barbell Curl 4 sets of 8 reps with strict form. If your form is slipping drop the weight!
Preacher Curl 4 sets of 8. Again, with very strict form and maximum range of motion.
Cable Curl 4 sets of 8 reps.
Close Grip Bench Press 4 sets of 6 reps (heavy weights)
Tricep Dip 3 setd of 8 reps (keeping your body straight up to hit the triceps more)
Lying Tricep Extension (skullcrusher) 4 sets of 8 reps. If you have trouble with these you can replace with French Press (overhead EZ bar ext)
Barbell Wrist Curl 3 sets of 10
Hanging Leg Raise 3 sets of MAX reps


Wednesday

Squat 5 sets of 5-6 reps. Heavy sets!
45 Degree Leg Press 4 sets of 10 reps. You can superset this with leg extensions if you like.
Leg Extension 4 sets of 8-10 reps
Leg Curl 4 sets of 8-10 reps
Seated calf Raise 4 sets of 12-15 reps. You can do 15 bodyweight standing raises immediately after to add intensity
45 Degree Calf Press 4 sets of 10-12 reps with heavier weights
Hover 3 hovers holding for as long as possible

Thusday

Wide Grip Pull Up 5 sets of 8-10 reps.
Lat Pull Down 4 sets fo 10 reps.
Seated Row 4 sets of 10 reps
One Arm Dumbbell Row 3 sets of 8 reps
Decline Abdominal Reach 3 sets of MAX reps


Friday

Barbell Bench Press 5 sets of 6-10 reps.
Incline Bench Press 4 sets of 8 reps
Chest Dip 4 sets of 8 reps.
Dumbbell Flys 4 sets of 8-10 reps.
Swiss Ball Crunch 3 sets of 20 reps

antog86

I hope that is not your first programme. I would adopt a day on day off strategy! You will need to run also otherwise you wont be able to move in 6 months time

LegacyUser

No I've been going to the gym for about two years now...i'm grand at 5 times a week, i'm used to it at this stage. Why will i not be able to move in 6 months time? I'll be doing some form of HIIT anyway.

MagicMarker

What are your goals?

antog86

Well i believe in a balanced workout. Too much of anything will not benefit you, but if it has worked for you for this long then.....

As MM said, what are your goals?
Age?
Sport?

BossArky

cheesedude wrote: »

what do you think of it guys? Monday to Friday and weekends off.

Monday

Military Press 4 sets of 8-10 reps
Barbell Front Raise 3 sets of 10 reps with ultra strict form. Dont lift the bar higher than your shoulders. (can superset this with military press)
Upright Row 4 sets of 8 reps
Dumbbell Lateral Raise 4 sets of 8 reps (can superset this with upright row)
Dumbbell Reverse Fly 3 sets of 10 with strict form
Decline Sit Ups 3 sets max reps. Hold a weight on your chest if you find the exercise too easy.

Loose the upright row. Apparently it is bad for your shoulders due to internal rotation of the likes.

LegacyUser

I'm 23 and my goals are to maintain 10% body fat and bulk up more just to see what it would look like I suppose. I don't play any sport competitively. I'm already 85Kg and 6'0 with 10-12% bodyfat...

maxi-twist

cheesedude wrote: »

Squat 5 sets of 5-6 reps. Heavy sets!

How are you squatting in DL? Are you cleaning the oly then front squats or are you using the smith machine?

LegacyUser

Just doing the standard squat with the barbell...no clean heave

Transform

I would recommend dropping most of the current leg work and swap to single leg squats, split squats, lunges, step ups etc.

Fainlly the majority of the shoulder work is totally unnecessary and rotator cuff work is absent

BrianD3

IMO you're doing too many exercises and too much fiddly isolation work. I'd say concentrate on the Big Six and do a small number of isolation movements for your arms.

BossArky

Transform wrote: »

rotator cuff work is absent

What rotator cuff stuff should be included? Aren't reverse flys working the rotator cuff?