Thoughts on my "beginners programme"

discombobulate

Right joined the gym after a couple of years of threatening to. I'm 25 77kg and 5'10.

Went for my assessment and told the guy I wanted to start by building strength and getting a bit of fitness losing a bit of the beer belly.

So about 3 - 4 days a week I do:
30 mins treadill (different speeds and inclines every 2 mins). Works out around 4.5k including warmdown. Do 20 mins every 2nd time on average

Weights - 4 sets - 1st 15 reps warmup then 10-12 upping weight
Lat Pulldown
Machine bench press
Leg press
Shoulder press
Roman chair knee lifts (15-20 x 4)
Situps holding up for 2 secs (15-20 x 4)

The weights been going up nearly every session and I was just wondering if anyone has any thoughts on the programme. Also any recommendations for increasing my arms size as theres not much in this.

What kind of results can I expect from doing this programme for say an initial 6-8 weeks going from quite a high body fat level and low fitness.

Also for my weights when should I be going for the heaviest weight of the 4 sets. The 2nd or last set?

MagicMarker

Is that the program the instructor gave you? Doesn't look great really, but I'll let more knowledgeable folk make suggestions:)

discombobulate

MagicMarker wrote: »

Is that the program the instructor gave you? Doesn't look great really, but I'll let more knowledgeable folk make suggestions:)

Yeah got it off the instructor. Said to come back to him after 6 weeks for a new one. Don't want to overdo it but would like to add a bit. Trying to build arms and upper body while losing the belly. Weight isn't too bad just in the wrong places.

cowzerp

As a total beginer its not too bad as it gets your chest, back, shoulders and legs working aswell as your abs!

now the point of a program like that would only be to get you used to weights and not much more, i'd expect more exercises and advancements on these in the next program, when i was an instructor i used to use a very basic program for beginners with the aim just been getting as much of there body working without doing too much, maybe thats the plan..

Try not to wait 6 weeks, 4 would be loads on this..

discombobulate

cowzerp wrote: »

As a total beginer its not too bad as it gets your chest, back, shoulders and legs working aswell as your abs!

now the point of a program like that would only be to get you used to weights and not much more, i'd expect more exercises and advancements on these in the next program, when i was an instructor i used to use a very basic program for beginners with the aim just been getting as much of there body working without doing too much, maybe thats the plan..

Try not to wait 6 weeks, 4 would be loads on this..

Thanks for the advice. Think i'll try get a new program in the next week or 2.

Transform

cowzerp wrote: »

As a total beginer its not too bad as it gets your chest, back, shoulders and legs working aswell as your abs!

now the point of a program like that would only be to get you used to weights and not much more, i'd expect more exercises and advancements on these in the next program, when i was an instructor i used to use a very basic program for beginners with the aim just been getting as much of there body working without doing too much, maybe thats the plan..

Try not to wait 6 weeks, 4 would be loads on this..

i agree with all of the above.

Also there is no hamstring exercise and i could do to town on a whole bunch of other things but its adequate is all.

Overall, the program will account for about 30% of your progress (if its fat loss your looking for) but diet will be the other 70%. The program is a world away from what i would recommend but fine to get you going.

Dan@IPG

discombobulate wrote: »

The weights been going up nearly every session ...

that's a good start.