Workout critic

Mellor

Ok, could somebody have a look over this. I've become much more varied in the gym recently, dropping machines completely and generally more comfortable doing a full free weight workout.


I've settled into 3 work out that I hope to do sequentially. I tend not to have set days, as some mornings lately I just can't face getting out of bed . Haven't been well. But I tend to aim for 3 workouts a week, one of each.

In terms of goals, they are still weight loss. So eating a deficit. One problem I have it that recently my lifts have gone up a lot over the last 5 months. I've probably put on muscle that isn't giving me a true "fat" loss reading on the scales.



Day 1 - Chest, Triceps, Shoulders
Skipping/bike/treadmill to warm up
Bench press 3x 7x60kg
Dumbell fly 3x 12x12.5kg or 10x15kg
Tricep pushdown 3x 12 reps (cable machine at a weight I can barely finish)
Shoulder press 3x 12x30kg
Tricep extension 3x 12x5kg (single arm standing)
Incline crunch 3x12
Front raise 3x 12x10kg (barbell)

Day 2 - Legs, back biceps
Skipping/bike/treadmill to warm up
Squat 3x 8x90kg
Deadlift 3x8x100kg
Dumbell row 3x 12x15kg
Lat pull down 3x 12x60kg
Calf press/raise 3x 12x??kg
Bicep/concentration curls 3x 12x12.5kg
Dumbell Lunges 4x12 1(2 per side)


Day 3 - Cardio
a combination of;
15 mins treadmill
15-25 mins HIIT bike
Skipping
Bag work

kumate_champ07

Mellor wrote: »

Ok, could somebody have a look over this. I've become much more varied in the gym recently, dropping machines completely and generally more comfortable doing a full free weight workout.


I've settled into 3 work out that I hope to do sequentially. I tend not to have set days, as some mornings lately I just can't face getting out of bed . Haven't been well. But I tend to aim for 3 workouts a week, one of each.

In terms of goals, they are still weight loss. So eating a deficit. One problem I have it that recently my lifts have gone up a lot over the last 5 months. I've probably put on muscle that isn't giving me a true "fat" loss reading on the scales.



Day 1 - Chest, Triceps, Shoulders
Skipping/bike/treadmill to warm up
Bench press 3x 7x60kg
Dumbell fly 3x 12x12.5kg or 10x15kg
Tricep pushdown 3x 12 reps (cable machine at a weight I can barely finish)
Shoulder press 3x 12x30kg
Tricep extension 3x 12x5kg (single arm standing)
Incline crunch 3x12
Front raise 3x 12x10kg (barbell)

Day 2 - Legs, back biceps
Skipping/bike/treadmill to warm up
Squat 3x 8x90kg
Deadlift 3x8x100kg
Dumbell row 3x 12x15kg
Lat pull down 3x 12x60kg
Calf press/raise 3x 12x??kg
Bicep/concentration curls 3x 12x12.5kg
Dumbell Lunges 4x12 1(2 per side)


Day 3 - Cardio
a combination of;
15 mins treadmill
15-25 mins HIIT bike
Skipping
Bag work

exercises highlighted in bold arent really needed in that plan imo, day 2 has too much, exercises underlined could be done on another day as theres too much for day 2, calf raises are more of a body building exercise, if thats what your into, skipping will work your calves anyway.maybe go with barbell curls instead of concentration curls
squats and deadlifts will work your core/abs. sixpack comes from diet if thats what your after

try overhead pressing with a barbell instead of a dumbell shoulder press, you'll only need a few sets since you've already done bench press on that day.

kumate_champ07

also, maybe bring the reps down to 6-8 for biceps and shoulders

Mellor

Thanks for the reply.

kumate_champ07 wrote: »

exercises highlighted in bold arent really needed in that plan imo, day 2 has too much, exercises in italics could be done on another day as theres too much for day 2,

I can't the what ones are in italics (quoted posts are all italics).

If you were to take the bold ones out, what would you replace them with.

calf raises are more of a body building exercise, if thats what your into, skipping will work your calves anyway.maybe go with barbell curls instead of concentration curls
squats and deadlifts will work your core/abs. sixpack comes from diet if thats what your after

I've include the calf raises to get a more rounded leg workout 9previous I was doing leg press here).

I do bicep curls mostly, concentration 1 out 3. Not a big fan tbh.

As for 6 pack, I'm aware that achieve with the diet. The crunches are there so that i'm not doing nothing waiting for something to free up, eg benches are full, so I do crunches until one is free

try overhead pressing with a barbell instead of a dumbell shoulder press, you'll only need a few sets since you've already done bench press on that day

I had been doing stand press (3x8x40kg) up until this week. Reverted back to shoulder press to isolate shoulders for a few weeks. Hence why the front raise is there.

kumate_champ07 wrote: »

also, maybe bring the reps down to 6-8 for biceps and shoulders

Why 6-8 exactly?


And not disagreeing with your advice btw, just letting you know the reasons i've gone this way for a while. hopefully it will make sense and improve and criticism

kumate_champ07

Mellor wrote: »

Thanks for the reply.


I can't the what ones are in italics (quoted posts are all italics).

If you were to take the bold ones out, what would you replace them with.
I wouldnt replace them, bench press and overhead press should be enough for triceps


I've include the calf raises to get a more rounded leg workout 9previous I was doing leg press here).
squats will work your calves enough

I do bicep curls mostly, concentration 1 out 3. Not a big fan tbh.

As for 6 pack, I'm aware that achieve with the diet. The crunches are there so that i'm not doing nothing waiting for something to free up, eg benches are full, so I do crunches until one is free


I had been doing stand press (3x8x40kg) up until this week. Reverted back to shoulder press to isolate shoulders for a few weeks. Hence why the front raise is there.


Why 6-8 exactly?
usually less reps work best for shoulders&arms


And not disagreeing with your advice btw, just letting you know the reasons i've gone this way for a while. hopefully it will make sense and improve and criticism

Its not a bad program, main thing to fix is take out the extra back work on day 2 as squat and deadlift will be more than enough

.

jambi

It's not a terrible program but does look a little higgledy-piggledy. Of course there are many different exercises and variations you could do but here is a sample program I think covers the basics. If you are able to do 12 reps of any exercise then it is time to up the weight!

Another thing - why not try alternating cardio and weights? Instead of weights/weights/cardio/weights/weights/cardio try weights/cardio/weights/cardio/weights/cardio

Regarding the weight loss goal and eating a calorie deficit, just try to make sure you are getting clean calories with good macro split. What has worked for me in the past is approx 40% Protein, 35% Carbs, 25% Fats.


Day 1 - Chest, Shoulders, Triceps
Warm Up: Dynamic stretch and/or warm up set before working sets

Flat Bench 4x6
Flat DB Fly 3x8
Incline Bench 3x8
Military Press 4x6
Upright Row 3x8
Lateral DB Raise 3x8
(Weighted) Dips 4x6
Skullcrushers 3x8
Pushdowns 3x8

Day 2 – Cardio
Warm Up: Dynamic stretch

25-30mins Run/Row/Xtrainer

Set yourself a time/distance target and try to improve every time you go e.g. 5k row @ level 10 in 25mins, next time do the same in 24:30 etc

10-12mins HIIT (If working at a truly high intensity you shouldn’t be able for much more!)

Or if there is a spinning class available in your gym then get in there.


Day 3 - Legs, Back, Biceps
Warm Up: Dynamic stretch and/or warm up set before working sets

Back Squat 4x6
Front Squat 3x8
Good Morning 3x8
Deadlift 4x6
Seated Row 3x8
(Weighted) Wide Grip Chin up (overhand grip) 3x8
Standing EZ Bar Curl 4x6
DB Preacher Curl 3x8
(Weighted) Pull Up (underhand grip) 3x8

Mellor

jambi wrote: »

Day 3 - Legs, Back, Biceps
Warm Up: Dynamic stretch and/or warm up set before working sets

Back Squat 4x6
Front Squat 3x8
Good Morning 3x8
Deadlift 4x6
Seated Row 3x8
(Weighted) Wide Grip Chin up (overhand grip) 3x8
Standing EZ Bar Curl 4x6
DB Preacher Curl 3x8
(Weighted) Pull Up (underhand grip) 3x8

Thanks, i'm might swap in some of those sets. But not the chin-ups or pull ups. There is no way I'd be able to do a 3x8 set of chin ups. Without weights. I can barely do 6-8 bodyweight pull ups. I'll prob stick with lateral pull down, and the small few pull-ups i can manage, then some negatives

jambi

Mellor wrote: »

Thanks, i'm might swap in some of those sets. But not the chin-ups or pull ups. There is no way I'd be able to do a 3x8 set of chin ups. Without weights. I can barely do 6-8 bodyweight pull ups. I'll prob stick with lateral pull down, and the small few pull-ups i can manage, then some negatives

Just keep doing what you can but try to increase the no. of reps every time you go. Even if it's just by one rep. It doesn't matter where you're starting from, just keep moving forward and take small steps to big achievements. That's how winning is done!

InKonspikuou2

I think something below or similar may be more effective. It cuts out lots of tricep work that isn't really necessary as you'll hit the tri's on the bench press. And it also separates squats from deadlifts. In my opinion i think the 2 exercises i included in bold are the best tricep exercises. They have worked for me really well in terms of increasing strength and size. I also removed the skipping, bike and treadmill cardio beforehand. You would waste too much energy before performing a big lift like the bench press, squat or deadlift. A good stretch out and some light weight exercises would be better to get the blood flowing. I usually do push ups or seated rows. Followed by whatever compound lift i'm doing first at a lighter weight than my work set. If you need to do the cardio on the same day as workouts try do it after lifting. Would be better to do on a non lifting day though. Especially if you are trying to achieve weight loss. First thing in the morning without eating or about 2 hours after eating if any other time of the day.

Day 1 - Chest, Triceps, Shoulders

Bench press 3x 7x60kg
Shoulder press 3x 12x30kg
Close grip bench press or weighted dips


Day 2 - back, biceps


Deadlift 3x8x100kg
Dumbell row 3x 12x15kg
Bicep/concentration curls 3x 12x12.5kg

Day 3 Legs

Squat 3x 8x90kg
Dumbell Lunges 4x12 1(2 per side)
Incline crunch 3x12


The forms of cardio you do are similar to mine at the moment. I skip, hit the bag and use the cross trainer as i don't like treadmills. Prefer hiit sprints on a football field or something.

Day 3 - Cardio
a combination of;
15 mins treadmill
15-25 mins HIIT bike
Skipping
Bag work

Mellor

Thanks, jsut so you know, by warm up was treadmill or bike or skipping, never all three.
I think your are right with a lot of what you said, I'll swap out all of the of the smaller lifts, and bring in bench pres varients etc