advice on gym programme

ironman2000

looking for advice/feedback on my gym programme?.will i make any strength gains? gain or lose weight?or any other advice?

Doing 4 sets of 8 reps for most exercises.Drinking one protein shake and fruit drink with one tbl spoon of creatine before workout.I also play soccer twice a week. 60 mins approx
started the following program:

Monday and Wednesday: chest/shoulders/triceps
Shoulder shrug
Military press
Frontal raise or lateral raise
Tricep pulldown
Dips
dumbbell press
Dumbbell flys
cable crossovers

Tuesday and Thursday: legs/back
Squats
lunges
Leg curl machine
One arm row
T bar row
overhead pulldown

Friday:biceps/abs
Barbell curl
Preacher curl
abs workout

Chancer3001

you got no deadlift or bench in there....

along with squats, theyre the top 3 muscle building exercises.

add them in...

colman1212

Looks pretty poor to be honest...
I'd go with one of the tried and trusted programs as opposed to trying to fix this. Something like Joe De Francos WS4SB, starting strength, wendlers 531, defrancos BLAB, Stronglifts 5x5.

One of these programs with a solid diet will be whats important.
Drinking a protein shake before hand is almost irrelevant if the rest of your diet is not in check.

Nobody can even guess if you will gain or lose weight on this program. A program will not determine whether you gain or lose weight. Your diet will.
Its simple - calories in vs calories out.
Post the rest of your diet.

Mellor

Chancer3001 wrote: »

you got no deadlift or bench in there....

I would assume that dumbell press means DB bench press.
Using DB instead of a barbell is fine, but it should be the main exercise, not stuck in at the end.


Agree with the above in general, you'd be better off going with a tried/tested/published program.

Chancer3001

focus more on compound movements too.

lots of isolation in there.

add chin ups too.

Chancer3001

this is just my opinion:

Monday and Wednesday: chest/shoulders/triceps
Shoulder shrug - waste of time
Military press
Frontal raise or lateral raise - WASTE OF TIME (WOT)
Tricep pulldown
Dips - EXCELLENT
dumbbell press - JUST NORMAL BENCH PRESS?
Dumbbell flys
cable crossovers

Tuesday and Thursday: legs/back
Squats - EXCELLENT
lunges
Leg curl machine - WOT
One arm row - NECESSARY WITH A T-BAR ROW ALSO?
T bar row
overhead pulldown

Friday:biceps/abs
Barbell curl
Preacher curl
abs workout - NOT REALLY NEEDED IF YOURE LIFTING HEAVY COMPOUNDS. SMALL BIT OF CORE WORK IS OK BUT GETTING BODYFAT DOWN IS WHAT REALLY COUNTS.

MD1990

Don't bother with leg curls
Squats,Deadlifts, Bulgarian Split Squats & Hip Thrusts are the best leg exercises
Power Cleans are good too but hard to get the correct form
also since your a soccer player add some Plyometrics to your workout

ironman2000

thanks for all the comments and feedback.
im going to have to make a lot of changes to the programme or find a different one.

would a programme that focuses on compound exercises 3 days a week be more beneficial?
came across this:
Monday/Wednesday/Friday -
Exercise
Squat
Upright Row
Wide Grip Pull Up
Incline Bench Press
Close Grip Bench Press
Military Press
Standing Barbell Curl
Decline Dumbbell Situps