Criticize My Routine

[NeedToImprove]

i'm 30 years old. weight: 80 kgs (i lost 1,5 kilos since joining the gym) height: 1.73 cm observations: asthma

i joined the gym a month ago, because i was out of shape after a 2 year break. i workout everyday only stopping on saturday and sunday to rest.

Monday - Back Muscles (Dorsal) + Triceps + Forearms + Spinning (20 minutes) + Abs

Tuesday - Legs and Shoulders (Deltoid)

Wednesday - Chest (Pectoralis) and Biceps + Spinning (20 minutes) + Abs

Thursday - Back Muscles + Triceps + Forearms

Friday - Legs and Shoulders + Spinning (20 minutes) + Abs


ok here we go:

Monday & Thursday

Dorsal

Hyperextensions (Back Extensions) 3 sets x 15 reps.
Lat Pulldown - 3 x 15
Seated Cable Rows - 3x15
Bent-Arm Dumbbell Pullover - 3x15

Triceps

Pushups - (Close Tricep Position) - 2 x N (where n is how many i can do
Triceps Pushdown - 3 x 15
Lying Triceps Extension To Forehead with EZ Bar - 3 x 15
Single Arm Dumbbell Extensions - 3 x 15

Forearms

Wrist curls - 3x15

Tuesday & Friday

Shoulders

Seated Side Lateral Raises - 3x15
Behind The Neck Press - 3x15
Dumbbell Front Raises - 3x15

Legs

Leg Extensions - 3 x 15

Leg Press - 3 x 15

Lying Leg Curls - 3 x 15

Standing Machine Calf Raises - 3 x 15


Wednesday

Chest (Pectoralis)

Incline Bench Press - 3x15
Flat Barbell Bench Press - 3x15
Dumbbell Flyes - 3x15
Pec Deck - 3x15
Decline Bench Press - 3x15

Biceps

Barbell Curl - 3x15
Seated Dumbbell Alternating Curl - 3x15
Preacher Curl EZ Bar - 3x15

this is the program my trainer made for me, is it ok or could it have some adjustments?

i'm overweight, so im doing a cutting / burning routine, maybe im working out a lot but i feel great, i cant stand being at home without going to the gym.

Feel free to give your oppinions and some help about supplements i should take and nutrition (which is my biggest fault)

 

[Shiftkey]

I wouldn't lift weights more than 3 days a week. I do chest and tris on Monday, back and bis on Wednesday, and legs on Friday.

 

[don juan jr]

You have to also look at which muscles you indirectly train. When you train your chest, you also work out your triceps. Back & Bi... Chest & Shoulders... Bi... Forearms.

You workout your shoulders when you workout your chest. Your hitting your shoulders moderately hard 2 days in a row which is bad. Chest/Shoulders/Legs need 3-5 days of rest depending on how hard you hit them.

You are overtraining.

I'm not sure what "spinning" is. If you want to burn fat you need to burn more calories than you take in. I would suggest running in the mornings before you eat breakfast. Eat low calorie foods, lots of carbs.


This is my routine, i know its far from perfect, but it works for me.

M: Chest and Shoulders
Benchpress: 3 x 8, 1 x 4-6
Incline Bp: 4 x 8
Decline Bp: 4 x 10
Butterflies: 4 x 10
Dips : 4 x 15
Abs

T: Bi + Back
Back Flyes - 4 x 10
Wide Grip lat pulldown - 4 x 10
Pullups - 3x failure
Shrugs - 4 x 10
Abs

W: Legs
Power Cleans - 4 x 10
Machines ( don't know excercise names)
Abs

Th or Fri: Tri + chest
Close grip bp - 4 x 10
Lying Triceps press - 4 x 10
Reverse Grip tricep pressdown - 4 x 10
Tricep pressdown - 4 x 10
Seated Overhead BB extension - 4 x 10
Dips - 4 x 15 or 5 x 12

Sat: I'll do a light workout of either bi + back, legs, abs or w/e i feel like except chest.


Find what works for you.

 

[dirtysanchez]

The program the trainer gave you is crap.

Firstly the volume and frequency of training is too high for a beginner like yourself. Keep it to 3-4 (compound) exercises per workout max. 3 days a week of weight training is sufficient for a beginner or anyone regardless of their experience.

You also need to focus on compound exercises (multi jointed movements) primarily. This is where you'll get your gains in strength and size (or at least maintaining your muscles mass if you're cutting) from. This includes exercises such as squats, deadlifts, lunges, rows, dips, presses (bench and military), pullups etc.

 

[WesCottII]

Abs 3 times a week? They (it) need rest days too. I'd be tempted to have a full body rather than a split, but thats just how i did it.

 

[brucevangeorge]

Dorsal? What the hell is dorsal? Are you a ****ing dolphin or somehing?

It's called BACK!



But I would have to agree with everyone here when they say that it is too much work for a beginner, hell its even too much work for me! (unless I use girly weights).

Get a better program. There is too much volume.

Get something that is like: 3 days weights and 2 days in between cardio + "other muscles" that aren't really major... like rotator cuff, forearms, etc.

 

[NeedToImprove]

ok, it seems more doesnt necessarily mean better, i want to gain results so fast that i forgot im not resting my body as i should.

thanks for the support and the valuable info

 

[brucevangeorge]

ok, it seems more doesnt necessarily mean better, i want to gain results so fast that i forgot im not resting my body as i should.

thanks for the support and the valuable info

You have to work out smart. You can;t keep pushing that much. Find your limit and then saty just under it. Use the 90% rule if you have to.

Rule is since you can't be perfect, do stuff 90% good. When you do thins consistently go for 91% and then 92% and so forth.

Bascally aim for 90% of your limit and stay consitent 90% of the time. It's okay to deviate here and there but sparingly.

It's a hell of alot better than aiming for perfection and failing miserably.

 

[EFFORT]

Thats a shame that a trainer would write you a routine like that with all the information and research that has been done in this field. There trainers at the the gyms i work at that do the samething and charge about $650+ for 15-20 sessions. I'm really hoping you haven't paid this guy.

My advice would be to fire that trainer asap, and send me an email at Callmesuperbob@yahoo.com

 

[fireguy]

No squats.....no deadlifts. In my oppinion a good trainingprogram should include these movements. Too many reasons why. Talk to effort. Most Gym-personal trainers make me laugh with their so called expertise.

 

[don juan jr]

I'll do a light ab workout m + t, then a moderate ab workout on W and S.

I never talk to the trainers at the gym. If i want advice i go to the big guys that workout there regularly.

 

[Shiftkey]

Abs 3 times a week? They (it) need rest days too. I'd be tempted to have a full body rather than a split, but thats just how i did it.

Abs is one of the few muscles you can work much more often. They recover a lot quicker than the larger muscle groups. I work my abs at least 3 days a week, and it works great for me.

 

[A-Unit]

Re:

Fundamentally, it's quite simple, getting there is what people confuse.

Let's start with a truly undeveloped, untrained body. The question first becomes, what do you want your body to be trained/conditioned as?

Do you want to run a marathon, engage in martial arts, be overall goodlooking, strong and powerful, conditioned to handle work, or functionally versatile and well-balanced?

From there, you develop the plan with the end in mind. Most people doing extraneous volume training are doing it needlessly. This isn't to suggest volume doesn't work, but for those with average recuperative abilities, OVERWORKING the body is negative in its outcome. Again, volume training CAN work, when you've been lifting awhile, and your overall physical fitness is high, thus your body can handle more than it could in your first year or years.

For the newbie, and possibly intermediate this is the reality. They're not overall in supra-physical fitness status. Instead, they're just trying to lift. To get bigger, more size, stretch some shirts. They're not trying to be Reggie Bush.

If a guy wants size, pure and simple, you have to do the big three and then some...

Deads
Squats
Bench Press

w/ Dips, Pullups, and a Military Press (Standing or Seated)

That right there adds MORE to the critical spots on the body. The back + legs account for 75% or more of the mass, so even if you're bi's aren't 18", you won't be a puny punk either. You'll be able to do some serious just with the core work. Moreover, the abs get a nice ride from doing the big three, since the core has to remain stabilized during such compound lifts, it's along for the ride, lifting weights it COULD NEVER LIFT IF YOU FOCUS ON CONCENTRATION WORK.

Intensity

Now, if you knew that adding 5lbs or 1-2 reps would keep growth moving in a positive direction, where would you focus the intensity you can muster for 1 hr each time you lift?

[]Bicep concentration curls
[]Barbell curls
[]Pullups






#3, pullups. Not only does your back get a nice blast, but so do your biceps get a HUGE blast. Figure they're helping PULL whatever your weight is, AND the angles they'll pull you at are the ones THEY ARE DESIGNED TO WORK AND GROW at. The same can't be said for other exercises, when alot of magazines focus in on angles and weights and contraction and holding the rep and how fast. With a good pullup, you go and go, you don't go slow until you're dying, and can't do 1 more rep, then maybe you hang there, or hang in a paused state. But you don't go slow with pullups, since if we're speaking functionally, and you were climbing, you're not going to climb SUPER SLOW. And if you're rock climbing, you'll be paused.

If you drew up a 6-8 week plan like most Powerlifters do, though they know their maximum, you would project out 5lb gains or 10lbs gains, and put all your energy into THAT. You wouldn't go just trying to nail out 3 sets of 10 reps, YOU WOULD KNOW GROWTH IS HAPPENING because you planned it out, and if you weren't, then you could go to your plan and signal where and why:

[]Not enough rest
[]Not enough protein
[]Not enough carbs
[]Not enough healthy fats
[]Lifting too soon, not enough rest between workouts
[]Bad form
[]Workout is too long, wasting time on exercises not needed or too many warmpups
[]Not enough warmups

 

[A-Unit]

Re:

Bump