Program help need for a overwight Corkonian

Crossection

Hey,
Ive only been lifting for five months, but reding up on everything fitness related. Ive put this program together for this month. But thought I should ask the advice of some pros. Im lifting three times a week. Mon, tues, wed and doing 45 minutes of cardio four times a week. I break the weights in to, three sets of 12, 10 and 8 reps.

Bodypart Exercise Set 1 Set 2 Set 3
Back (inner) Bent-over Barbell Rows*,** 12/ 10/ 8/
Chest (middle) Flat Dumbell Bench Presses 12/ 10/ 8/

Back (upper) Dumbell Shrugs*,** 12/ 10/ 8/
Chest (upper) Incline Barbell Presses** 12/ 10/ 8/

Back (outer) Latissimus Pulldowns* 12/ 10/ 8/
Chest (outer/inner) Flat Dumbbell Flyes 12/ 10/ 8/

Back (lower) Hyperextensions* (compound set) 12/ 12/ 12/
Abs (lower) Reverse Crunches 15/ 15/ 15/

Abs (upper) Crunches (straight set) 15/ 15/ 15/
Day #2 - Shoulders, Biceps, and Triceps
Bodypart Exercise Set 1 Set 2 Set 3
Shoulders (rotators) Lying Dumbell 90 degree external rotation 12/ 12/ 12/

above exercise straight setted for warmup
Shoulders (anterior) Barbell Overhead Presses*,** 12/ 10/ 8/
Shoulders (medial) Dumbbell Lateral Raises 12/ 10/ 8/

Biceps Barbell Curls* 12/ 10/ 8/
Triceps Close Grip Bench Presses** 12/ 10/ 8/

Biceps Incline Dumbbell Curls*,** 12/ 10/ 8/
Triceps Overhead Dumbbell Extensions 12/ 10/ 8/

Biceps Preacher Curls* 12/ 10/ 8/
Triceps Rope Tricep Pushdowns 12/ 10/ 8/
Day #3 - Legs/Calves
Bodypart Exercise Set 1 Set 2 Set 3
Compound Legs Leg Press* 12/ 10/ 8/
Compound Legs Barbell Lunges 12/ 10/ 8/

Compound Legs Hack Squats* 12/ 10/ 8/
Hamstrings Romanian Deadlifts 12/ 10/ 8/

Quads Leg Extensions* 12/ 10/ 8/
Hamstrings Lying Leg Curls 12/ 10/ 8/

Calves Standing Calf Raises* 12/ 10/ 8/
Calves Seated Calf Raises 12/ 10/ 8/

So any changes I should make, before starting?

Crossection

So anyone able to help????
Please

chadmustang

Crossection wrote: »

So any changes I should make, before starting?

Change all of it... That's the most confusing thing I've ever seen.

You really don't need to go so mad about parts of body parts,you've been lifting a few months it's going to do absolutely nothing for you!

Try simplifying it by having a push day, a pull day and a squat day. That's it.
Try 3 or 4 exercises to hit all major muscle groups for each day.
Keep it simple and you'll progress, over complicate it and you wont.

and just do 5 sets of 5 reps instead of all that pyramiding and super sets and whatever else is in there.

Crossection

So what exactly is wrong with it. I got it from here

http://www.bodybuilding.com/fun/workyear5.htm

Im in month five

Doug Cartel

Take a look at these:
http://www.startingstrength.net/workouts/
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

TommyKnocker

Hi Crossection

Firstly can I ask what your goals are?

• Lose weight
• Gain Muscle
• Training for a particular sport (Soccer, GAA, Hurling etc)

Next IMHO as a newcomer to weights, you would probably get better results by starting off with one of the full body strength routines.

• Starting Strength
• Strong Lifts 5x5

Both of these programs focus on compound lifts which target multiple muscle groups and are set up that you are doing 3 full body workouts each week. Both of these programs will give you strength gains and size gains once you are eating enough food to facilitate muscle repair and growth.

To be honest the program you have outlined is over complicated and looks pretty much like a mish mash of advanced body building routines, consisting of mostly isolation exercises and for somebody starting off with weights this is probably not the best way to go, But that's my opinion.

This is just my 2 cents worth.


Best Regards,

M

kilns

Firstly you have to get your diet right, thats the most important thing. Then I would recommend you go to the gym 3 days a week and do these 5 compounds and you will gain strenght through this

Deadlift
Squat
Bench
Dumbell Row
Military Press

Check out Neil McTaggert site and I highly recommend his e-book (costs only a fiver or something) it really works and deals with diet and training

chadmustang

Crossection wrote: »

So what exactly is wrong with it. I got it from here

http://www.bodybuilding.com/fun/workyear5.htm

Im in month five

BB.com focuses too much on the intricacies of bodybuilding and doesn't acknowledge that there are beginners out there who need a foundation of strength and the basic compound exercises before starting these programs.

As the great Dan John says, You can't ask a five year old to measure the area of a room when he can't even divide 2 numbers.
You have to start at the start... and in the world of exercise and fitness the start is Squatting, Deadlifting, Pressing, Rowing and Running.

Get these five basics down and then worry about your anterior delts or your outer lats etc etc.