Just joined Crunch 1 week ago...here is my program.

LegacyUser

What ya think of it?

I go four times a week. I run for 30mins at least every time i go on the treadmill with "hill" setting level 10 so i get a good bit of incline in there.

Chest Press - 3 sets - 55lbs - 12 reps

Dual Axis Row/Rear Delt - 3 sets - 70lbs - 12 reps

Arm Curl - 3 sets - 50 lbs

Tricep Extension - 3 sets - 45lbs - 12 reps

Ab Crunch - 80/90 lbs - 3 sets - 40/50 reps.

Leg Press - 3 sets - 160 lbs(prob going up to 180/190lbs)

Shoulder Press - 3 sets - 40lbs - 12 reps

Leg Curl - 3 sets - 90lbs - 12 reps

Leg Extension - 3 sets - 90lbs - 12 reps

Guv

Looks all over the place tbh. If you are only starting it will suffice for a few weeks but I would prefer to split up my bodyparts.

joejoem

He is right

Chest Press - 3 sets - 55lbs - 12 reps

Should also be done on inclie, then flys on flat, incline and decline.

Dual Axis Row/Rear Delt - 3 sets - 70lbs - 12 reps

Should also be doing close and wide grip pull downs and some dumbell excersizes

Arm Curl - 3 sets - 50 lbs


I would do variations of this too. (Hammer curl (palms facing in) twisty curl (start off palms facing out then as you lift turn hands so palms face eachother))

Tricep Extension - 3 sets - 45lbs - 12 reps

This is the most important if you are going for size, you should be doing more on this

Ab Crunch - 80/90 lbs - 3 sets - 40/50 reps.


Grand


Leg Press - 3 sets - 160 lbs(prob going up to 180/190lbs)


Do some squats and deadlifts

Shoulder Press - 3 sets - 40lbs - 12 reps

Add an arnie press, front raises, side raises etc

Leg Curl - 3 sets - 90lbs - 12 reps

I dont do this so cant comment

Leg Extension - 3 sets - 90lbs - 12 reps[/QUOTE]

I dont do this so cant comment



Where is your cardio? Running etc?

You should split your nights to

night 1 - Chest and Back

Night 2 - Shoulders and arms

Night 3 - Chest and back

Night 4 - Shoulders and arms

And add in Deadlifts and squats wherever you can. Also add 10 - 20 mins at the start of your workout for a warm up and stretch. I do 3 mins at a high pace and high incline (start off slower and build up fast) on a treadmill to get the blood pumping and then do 10 mins of stretching. Dont hurt yourself!

LegacyUser

My cardio is 30 - 45 minutes on the treadmill with "hill" setting level 10 - 12(out of 20) so i get a good bit of incline in there.

I am only a n00b in the gym! I am 6'1 and 12 stone exactly and want to lose about 5 - 8lbs and then just start working on adding muscle mass. The reason i was given this program is because i don't have enough strength in my arms yet to be doing different combinations like wide pull on the chest press and those different variations in arm curl.

joejoem

I think its still a good idea to do them with really light weights. Thats how I stated and I have moved up to heavier weights now. Best to keep everything light and get the form right. Good work though, keep it up!

LegacyUser

Cool thanks a lot, sounds good . Does anyone have any other suggestions or anything?

Transform

Program is good just use the fitlinxx to increase your weights by 5lbs every 2nd week and when you start to stop progressing in any more than 3 exercises e.g. progress in shoulders is vvvvvvvvvery slow, get a review of the program.

I like the new crunch in town btw and its not too expensive at all

joejoem

Is that templebar? Yeah I am hoping to make it in there tonight after work, looks pretty good, the free membership for Dun Laoghaire members is deadly too.

kazzer

And add in Deadlifts and squats wherever you can

Wel these should really be the core of a weight training program (provided you can perform them safely). But you tend to get poor programs from alot of instructors out there.

Transform

kazzer wrote:

Wel these should really be the core of a weight training program (provided you can perform them safely). But you tend to get poor programs from alot of instructors out there.

Squats and deads are great and i would love to see anyone teach them to a beginner who has not done much weight training before. It takes at LEAST one year to develop good squatting and dead. technique so using this type of program is more than adequate for a beginner for the first 6-8 weeks.

Funkstard

I'm in Rochestown gym, and when I went to get my program, the instructor asked what my goals were. I'm quite skinny, so I told her I wanted to bulk up. First thing she said was 'right, you need to focus on isolated lifts/movements rather than core exercises'

Idiot. How is she a qualified if she gets something that blatantly wrong!?

joc_06

truth is she did a 6 week course and got some piece of paper thats not worth much more than a Kleenex.
i like the Poluquin idea for certifying trainers. basically level 1 and 2 you get to by book work alone but 3-5 you need bookwork and at least 1 athlete competing at national international and olympic level respectively. now thats a true test of an instructor.
im guessing there are about 3-4 level 5's in ireland, possibly 10 level 4's maybe 50 level 3's and possibly 300 level 2's. considering there are 1000's of instructors/trainers its kinda scary.
just so much ignorance. i spose thats why we never win anything in any sport

joejoem

joc_06 wrote:

truth is she did a 6 week course and got some piece of paper thats not worth much more than a Kleenex.

LOL

LegacyUser

Hows it going lads? I have put on half a stone already since joining....there is no way in hell it is fat because I am physically stronger than I was 3 weeks ago. I am just wondering where can I get a fat % test done and is it possible that I have put on half a stone of muscle already????? It seems a bit quick for that to happen no? Also, I have a question, is cardio four times a week enough? I play 5 a side on wednesdays too. I run at a pace of about 11.5 - 12.5 mphfor about 30 minutes four times a week and clock up about 6 miles on average each time. I have it set at level 10 out of 20 so the incline is always on 1.5 and works itself up to about 8.5. Am i doing enough or should I do more? I am doing it primarily to keep fit and get the abs showing. I lose about 550 - 600 calories each time i hit the treadmill and for the last minute i put it up to full speed which is 20mph.(or is it kph????)

Transform

If its miles per hour i will eat my sweaty shorts!!! Most certain its kph
What you are doing is good just remember to eat wholesome foods to recover quickly

LegacyUser

Hey guys,

Me again, just coming back to let you know my progress in the weights etc:

Chest Press - 3 sets - 70lbs - 12 reps

Dual Axis Row/Rear Delt - 3 sets - 100/105lbs - 12 reps

Arm Curl - 3 sets - 75/80 lbs

Tricep Extension - 3 sets - 70lbs - 12 reps

Ab Crunch - 80/90 lbs - 3 sets - 40/50 reps. - Got rid of this to do the Roman Chair 3 sets of 20 and the decline chair with the 5kg ball...again 3 sets as many as i can do.

Leg Press - 3 sets - 240 lbs

Shoulder Press - 3 sets - 60lbs - 12 reps

Leg Curl - 3 sets - 110lbs - 12 reps -

Leg Extension - 3 sets - 90lbs - 12 reps - Stayed the same...this is so hard on the legs for me. I only hit between 8 - 10 reps never the full 12!

So I am thinking of updating my program to split body? I have also been introduced to the bench press by mates a couple of weeks ago and at first couldnt lift anything but am now doing around 5 reps of 50lbs...not much but a start...mind you, my goal is not to get big...just to get toned. Does this make sense? What do you guys reccomend?

I have laid off the cardio...i tend to just leave it on 1.5 incline now and run for around 20 mins at 12.5/13kph...and then go to the bike for 10-15 minutes. I was just getting bored of running so long on a treadmill. Any suggestions? I seem to be around the 12.5 stone mark...

Transform

Run out doors

Use free weights for about half the exercises - instructors NOT friends should show you this.

LegacyUser

huh?