6 week programme-what you think?

SRFC

Evening all just looking for some advice on the programme the gym instructor has put me on,any tips or advice welcome


Im 6ft 16 an half stone,was 17st when i joined 2 weeks back so its definitly working,my goal is to get ripped if im honest,im in the gym mon-fri everyday to do this work out he gave me

15mins BIKE-sprint last 15s of every min

3x15 CHEST PRESS 50kg (struggling doing these arms just give in)

3x15 SHOULDER PRESS 37.5 kgs

3x15 LEG PRESS (have it on 130 but im not sure thats kgs?)

2x30 AB CRUNCH MACHINE


what do you make of that people and advice is most welcome


tar,

Inspector Coptoor

its ok for a beginner for maybe 3-4 weeks to get used to some sort of training.

But as a long term solution or a long term programme, its pretty horrendous.

Are all the excercises involving weights done on machines?
That should be the first thing you look at changing if so.
Try to do exercises using free weights.

Things like planks and side planks are better than those ab crunch machines.

1/2 a stone lost in 2 weeks is pretty good but im pretty sure just walking for 45 mins a day seven days a week would have given you similar results.

Go back to the instructor and ask him/her about using free weights and also ask why they have you doing the same thing 5 days in a row.

gymsoldier

No doubt youve heard this before, and youll hear it again, whats youre diet like?

Do not go to the that instructor again btw. I agree with the machine weights for a beginner, but he's given you a rubbish programme.

EDIT: Liam in there before me ha

SRFC

My diet is ok I think

for example morning 11am weetabix banna an an orange.go the gym come home dinner usually something like chicken,fish,or red meat with potatoes or crockets or something,then about 5 maybe 2 yogurts banana or other fruit.then maybe 9 something small like another yogurt an fruit,have cut out all bread,alcohol an rubbish food from my diet


Ive a meeting with the instructor tomorrow so ill say it about the free weights,a few friends are teling me its a bad programme but seen as im only starting off I didnt fancy telling the instructor how to do his job

marathonic

It's almost guaranteed that, regardless of how you get there, you'll end up doing the big excercises:

• Squat
• Deadlift
• Bench Press
• Shoulder Press (with Barbell)
• Some form of row or back excercise

How you get to the above will be up to you. I chose the long route which, like your routine, involved a lot of machine weights. I regret this now but there's no going back.

Gym instructors can vary in quality - some are excellent and others don't have a clue beyond the simple diagrams on the sides of the machine weights showing you the muscle groups worked. I'm not sure what yours is like but, based upon the program you were given, I'd say the instructor is at the lower end of this scale.

In my naivety, I thought the gym instructor would know everything - after all, it's his job. THIS IS NOT THE CASE.

It may be worthwhile posting the area you're in and some of the people here may be able to recommend a personal trainer. If you get the personal trainer to show you the above lifts and give you a program based around them, you'll probably knock 6 - 12 months off the time it will take you to reach your goals.

All of the above is advice that, unfortunately, I didn't follow myself. I'm now doing the Starting Strength program and wish I'd started this back at the beginning.