Please critique my program. 19 and lots of help needed

Blarggggh

Hi guys. I started a thread here a while back and got some good advice. So Im starting back training Monday. But before I start I just wanna get some feedback on my program. Im going to be mixing this uo with lots of cardio and a good diet

Bench Press - 6-10 Reps Incline Bench Press - 6-10 Reps Decline Bench Press - 6-10 Reps Dumb Bell Flies - 6-10 Reps French Press - 6-10 Reps Skull Crushers - 6-10 Reps Dips - 6-10 Reps Crunchs - 12-15 Reps Oblique Crunchs - 10-12 Reps V-crunchs - 12-15 Rep

Day 2
EXERCISE Set #1 Set #2 Set #3 Set #4 Ez Bar Curl - 6-10 Reps Hammer Curls - 6-10 Reps Preacher Curls - 6-10 Reps Concentration Curls - 6-10 Reps Lat Pull Downs Or Pull Ups - 6-10 Reps One Arm Row - 6-10 Reps Reverse Dumb Bell Flies - 8-12 Reps Full Body Crunchs - 12-15 Reps Oblique V-up - 8-10 Reps Reverse Crunchs - 12-15 Reps
Day 3
EXERCISE Set #1 Set #2 Set #3 Set #4 Leg Extensions - 6-10 Reps Lying Leg Curls - 6-10 Reps Standing Calf Raises - 10-12 Reps Lunges - 8-10 Reps Squats - 6-10 Reps Upright Row(close Grip) - 6-10 Reps Milatary Press - 6-10 Reps Lateral Raises - 8-12 Reps Dumb Bell Shrugs - 8-10 Reps Weighted Crunchs - 12-15 Reps Alternate Bicycle - 25 Reps Hanging Leg Raises - 12-15 Reps

So guys any thoughts. Im going to get a training blog up and running come Monday so all help welcom

cardio,shoot me

way to much isolation work imo, try to stick to more compound moves. Way too much work on a whole actually. If you can do this much work in one session your not lifting heavy enough. And why do you need 4 bicep isolation exercises?

Blarggggh

It was put together for me by the guy in the gym. Im just starting out, and I reckon he probably just cut and paste the program from a mens mag. Ive looking to loose weight and tone up. My GF mum is a dietician so she is putting a diet together for me and I plan on getting three to five cardio sessions a week in

Blarggggh

What are compind and isolation excersise. Like I know that a isolation excersie isolates a paticular muscele. But what is a compiund one

cardio,shoot me

a compound exercise is one that recruits alot of muscles to complete. eg a squat requires ab and lower back strength and not just leg strength.

I know its reccomended in nearly every thread but id really reccomend starting strength, im doing it at the moment and its the best thing ive ever done.

Blarggggh

Ok so which excersises should I look at taking out and what should I look at putting in

Brian?

Blarggggh wrote: »

Ok so which excersises should I look at taking out and what should I look at putting in

In:
Squat, row, deadlift, lunge, stiff leg deadlift, flat bench, incline bench, chin ups/lat pulldowns, dips, military press.

Out:
Leg extensions, leg curls, db flys, reverse flys, the many types of crunch, lateral raises and upright row.

There's nothing wrong with doing some isolation stuff, but keep it to a minimum and do it at the end of your workout.

Example, for your back day you do these compounds:
Deadlift
DB row
chin ups

and finish with these isolation:

face pulls
Ez bar curls or DB curls.

Just my 2c. but you want to avoid any program that has 3 types of curl and 3 types of tricep isolation excercise. Thats too much time spent on your arms.

Blarggggh

Thanks, But where do I fit them in. I dont really understand how a program is out together. I ont want to ask in the Gym again cause clearly the instructor hasnt a clue. So any suggestions where I can find a good program or a few pointers

rccaulfield

WAY WAY too much isolation work and cardio-stick to the compunds and a few nessacery isolation exercises, i.e. neck work, back extensions, l-flies, calf raises, abs and finger extensions- ur buddy in the gym is an idiot for giving you that-less is more here- sleep and diet 4 days a week workouts/cardio 3 days a week is a good starting point.

Blarggggh

It wasnt my buddy. It was the Gym instructor

ragg

cardio,shoot me wrote: »

way to much isolation work imo, try to stick to more compound moves. Way too much work on a whole actually. If you can do this much work in one session your not lifting heavy enough. And why do you need 4 bicep isolation exercises?

Absolutely spot on. you can do a fantastic workout in 5 exercises.
The biggest mistake you can make is concentrating on the musles you can see

BossArky

Blarggggh wrote: »

Thanks, But where do I fit them in. I dont really understand how a program is out together.

You could try something like this where you focus on one of the following once a week: pulling/pushing/legs.

---

Monday (legs):
Squat, Lunges, Stiff Leg Deadlift, Calf Raise, Short Run

Wednesday (pushing):
Bench Press, Pull Ups / Lat Pull Down, Abs, Face Pull, Short Bike

Friday (pulling):
Deadlift, DB Shoulder Press, Abs, Short Row

---

Obviously pull ups are not a "pushing" movement but I find they work well when super sets with bench press. Same for deadlift and shoulder press. The first exercise each day should be the one you put the most effort into.


Or........ you could work a pulling / pushing / legs "total body" workout each time. Focus most of your energy on the first 3 exercises each day. The last ones (abs, calfs, biceps/triceps) will be worked indirectly if you do the big compound ones hard enough.

---

Monday:
Squat, Overhead Press, Pull Ups, Abs

Wednesday:
Lunges, Bench Press, Barbell Row, Calfs

Friday:
Front Squat, Dips, One Arm Row, Biceps/Triceps

---

Try them out and see for yourself. You'll soon get a feel for what works for you.

Blarggggh

Thanks very much. Think I might stick with the programk form the gym for 5 weeks and then give yours a belt. But thanks very much