How does my program look??

Skuxx

Well lads, I just got a new gym program from the trainer in my gym! I'm sure its good but its all weights based which surprised me!

I'm 5"11 and 83kg so I have a bit of weight to loose, I'd really like to tone down the body fat and build muscle....anyway heres the program!

Day 1 - Chest and Biceps

• Flat Bumbell Bench Press - 4 Sets x 12,10,8,6 reps
• Incline Bumbell Bench Press - 4 Sets x 12,10,8,6 reps
• Flat Dumbell Flyes - 4 Sets x 12,10,8,6 reps
• Barbell Bicep Curls - 4 Sets x 12,10,8,6 reps
• Dumbell Concentration Surls - 4 Sets x 12,10,8,6 reps

Day 2 - Back and Triceps

• Close Grip Chin Ups - 4 sets x As many as possible
• Lateral Pulldown - 4 Sets x 12,10,8,6 reps
• Dumbell Row - 4 Sets x 12,10,8,6 reps
• Lying Tricep Barbell Extension - 4 Sets x 12,10,8,6 reps
• Overhead Cable Tricep Extension - 4 Sets x 12,10,8,6 reps

Day 3 - Shoulders and Legs

• Dumbell Shoulder Press - 4 Sets x 12,10,8,6 reps
• Dumbell Lateral Rise - 4 Sets x 12,10,8,6 reps
• Leg Extension Machine - 4 Sets x 12,10,8,6 reps
• Leg Curl Machine - 4 Sets x 12,10,8,6 reps
• Weighted Alternating Lunges - 4 Sets x 12,10,8,6 reps

Abdominals and Core - (include at end of every session)

• Sit Up Bench/ Twist - 3 Sets x 30 reps
• Leg Raise - 3 Sets x 20 Reps
• Front Plank - 3 Sets x 60 seconds each

** 10 - 20 minutes cardio warm-up prior to each session!!

So what do ye think?? I'm going to give it a go anyway see how I get on! Would be nice to get a few opinions though, If I know its a good program it will give me encouragement to see it through!

pwd

The two most effective exercises for building muscle are absent, which are squats and deadlifts.

William_Hicley

LOL those Bumbells are a killer man ha ha ha! Sorry! Ok, I'm no expert, but maybe all thats a bit too much. Less is more, 40-50 min a session should be enough and I dont think you will fit all that into one session. Also, agree with the above very much. You 100% need Deadlifts and squats in your routine. Again, I'm no expert, somebody will be along shortly...

dotty145

Looks good enough but my self id mix it up every week like change the muscle groups around
ye can add in exercises a nd take others out.
but for legs defo add in the squats (they'll hurt the next day) but if you keep it up the jelly leg feeling goes away.
put in an aul fore arm and grip exercise you dont want big biceps and small forearms

Frogdog

OP, check out the below program. It includes the squat on a daily basis and the deadlift every second workout which is what you need to get a good workout. The whole program might seem like very little work to you, but trust me it's a killer and you will see results if you stick to this program exactly.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Tico

assuming you were advised on your diet and water intake and details like that i suppose the program isnt that bad but it isnt great, theres isolation exercises that are in there that arent really gonna burn too much calories ie Dumbbell flyes, concentration curls, overhead cable tricep extension, lateral raises etc aswell as then also people feel the need to fill in Abs training with every session because as we all know "abs are very important to work on"(sarcasm)! It seems like a very general workout that could be given to anybody really bar the four sets which he/she has thrown in, ie you wouldnt look at it and say its for a person trying to lose weight.

The lads are right about the squats and deadlift and they work so well because they are compound exercises, they bring in more then one muscle at a time in fact they bring in the most muscles at one time and so burn the most calories. However it is tricky if you are a beginner to execute these exercises properly tho so assuming you are a beginner i'd stick with the machines until a person shows you these exercises properly.

If you want to burn fat then you need to ditch the isolation exercises and bring in as many compound ones as you can ie instead of flyes do pressups, instead of lat raises do upright rows, instead of concentration curls do close grip pull ups( id also put biceps and back together and chest and triceps together for the very reason that most compound exercises for chest incorporate triceps and most for back incorporate biceps) etc. if you're interested il do out a program for you if you give me a message if not sure keep hanging in there and hopefully you'll achieve your goals.