How is my workout plan?

jameshayes

Hi guys, can you take a look at my plan below and give me any tips / suggestions?

Stats: 26, 70kg's, 5'11'', 17% Body fat
Experience: Going to the gym for 3 years now but without a programme, just mainly running, rowing, swimming and machine weights
Current Programme: Doing this about 4 weeks now, here are my current weights:
Aim: To move from being skinny to toned

Bench: 30kg (not including bar weight)
Squat: 45kg (not including bar weight)
Deadlift:40kg (not including bar weight)

Programme:
Broken into 3 days a week 2 short days and 1 long day, I play 5 a side one day per week also.

I dont always take the rest period below and I normally do a few excercises simultaneously to save time

robodonkey

Firstly, what's the software you are using there?
Secondly, that's a busy looking program by any standard

TimeToShine

Too many exercises man, all covering the same stuff. jesus that last day will have you in the gym for about 3 hours.

Chest & Triceps
Bench press 3x8
Incline bench press 3x8
weighted dips 3x8
Flies...3x8

all you need, you can do another tricep exercise if you want, i'd go with a close grip bench press or lying tricep extension.


Back/Biceps
Deadlift 3x5
Row 3x8
weighted Chinup/Pullup 3x8
cable row
some form of curl 3x10


shoulders/legs/abs
squat
OHP
weighted crunches
calf raise
leg raises
shrugs

honestly, i'd just dump most of the exercises that you feel dont work muscles as well as the alternative. no point doing 5 different type of bicep curl, they all do the same thing.

jameshayes

robodonkey wrote: »

Firstly, what's the software you are using there?
Secondly, that's a busy looking program by any standard

using jefit.com's andriod programme, it's (imo) amazing for keeping track of your workout...

what you do is download the app - go online on your PC, build a workout plan or use someone elses, download it to your phone and away you go...

I find it useful because it always reminds me what weights i lifted on my previous session because otherwise i'd forget...

jameshayes

TimeToShine wrote: »

Too many exercises man, all covering the same stuff. jesus that last day will have you in the gym for about 3 hours.

honestly, i'd just dump most of the exercises that you feel dont work muscles as well as the alternative. no point doing 5 different type of bicep curl, they all do the same thing.

yeah, 2 hours or there abouts... i added more excercises in because i was starting to feel less sore following workouts but was unable to move up the weights quick enough because i was losing form

robodonkey

Nice looking app.
I use Gym Buddy but there's no PC or web based version that synchs to the phone (iPhone)

Anyway, I've been working out consistently for about 18 months (previously on/off for 10 years or so) and making good gains/generally trimming up and adding size.

I noticed my mate was making waaay better progress than me.
Difference between us (asides from genetics etc etc) was, in large part, down to following a program (measure and monitor where I didn't before) + over training (I was looking quite like your program above at one stage!).

So I chucked all my own routines out, snagged a copy of my mates one.
Already seeing gains and progress
Keep in mind I'm not exactly a beginner, but this program is still pretty decent and is working for me.

I have a soft copy of the book if anyone's interested. It has a Phase 2 and a Phase 3 as well as the below.
PM me

TimeToShine

jameshayes wrote: »

yeah, 2 hours or there abouts... i added more excercises in because i was starting to feel less sore following workouts but was unable to move up the weights quick enough because i was losing form

Starting to feel less sore has nothing to do with whether or not you had a good workout, you get sore at the start because your body isn't used to being pounded with heavy weights. after that DOMS (delayed onset of muscle soreness) is basically random.

If you're unable to move the weight up then adding 3 different exercises won't help. Pick one or two exercises per bodypart and focus on adding weight without compromising form. 4-5 exercises per bodypart is just fatiguing you and it doesn't let you give your all to each bodypart. You won't get bigger unless you lift heavier weights.

Mellor

jameshayes wrote:

Aim: To move from being skinny to toned

Bench: 30kg (not including bar weight)
Squat: 45kg (not including bar weight)
Deadlift:40kg (not including bar weight)

To get from skinny to "toned" as in the pics, you'll need to add some muscle mass. This means lifting heavy and wating a bit more. Make sure you get 150-200g protein per day.

You also include the weight of the bar when quoted weights. I assume that the barbell is 20kg if a full size oly bar.

jameshayes wrote: »

yeah, 2 hours or there abouts... i added more excercises in because i was starting to feel less sore following workouts but was unable to move up the weights quick enough because i was losing form

Being sore means nothing. you'be better off with doing the number of excercises and giving it twice as much effort

The Guvnor

Pen & Pad to keep track.

Timing rest periods - unless it's the olympics don't bother imo.

Don't hang around but get a rhytmn going and you'll know when to go again etc. important not to overwork in the gym - very easily done when young and enthusiastic.

Plenty of workouts out there to chose from.

You training with a mate or alone?

robodonkey

The Guvnor wrote: »

Pen & Pad to keep track.

^^^^ Good advice. Wish I'd done this 18 months ago.

jameshayes

The Guvnor wrote: »

Pen & Pad to keep track.

Timing rest periods - unless it's the olympics don't bother imo.

You training with a mate or alone?

Training alone which isn't ideal, would prefer to have someone to push me along but no one interested or in same gym...