Rate My Programme

BuyingorSelling

Hope some knowledgeable people can advise

Got this programme of the net guys what you think? I been doing it a few weeks now but Im not wrecked after it each session-should i add anything into it or change anything around

Im looking for general strength and improvements in body appearance. Im 75kgs 5f9 so decent enough shape just not that defined

Day 1


3 sets of 6 to 8 reps of the following exercises:
• Barbell squats (legs, back)
• Bench presses (chest, shoulders, triceps)
• Pulldowns (back, biceps)
• Shoulder presses (shoulders, triceps)


Rest 1 minute between sets.


Day 2
Start with a warmup.

Then, do 3 supersets of 10 reps of pushups and pullups.

Rest 1 minute between each superset.

3 sets of deadlifts. Perform 10 reps for the first set (reps 8, 9 and 10 should be difficult), then rest 1 minute. Increase the weight by 10 pounds and shoot for 6 to 8 reps on the next set.

For the third set, after another 10-pound increase, attempt 4 to 6 reps. Deadlifts are mass builders, as several muscle groups are used (forearms, lower and upper back, thighs, hips, and shoulders).

Finish the workout with 3 sets of dumbbell front or side lunges (8 reps per leg). Hold the dumbbells with an underhand grip at shoulder height


Day 3

• Leg presses (thighs, hips): 3 sets, 10 to 12 reps
• Seated rows (back, biceps): 3 sets, 8 to 10 reps
• Bar dips (chest, triceps): 3 sets, 8 to 10 reps
• Upright rows (shoulders, biceps): 3 sets, 6 to 8 reps

Brian?

It's not the worst in the world. I'd do deadlift first on day2, fatiguing your back before deads isn't a great idea.

I'd also drop the reps on the big lifts: Squat, deadlift, press and bench to 5x5.