Jump to content
NZ's bodybuilding, strength and fitness community
T3_

Please review my training program and give advice

Recommended Posts

I'm very busy during the week so the days I'm going to commit myself are Mon, Thurs, Sun.

 

Mon: Chest & Back

  • Barbell Bench Press – work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Incline Dumbbell Press – 3 sets of 6-8 reps
  • Dips – 3 sets of 6-10 reps
  • Pullups – 3 sets of 5-8 reps
  • Pendlay Rows – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

 

 

Thurs: Shoulders & Arms

 

 

Sun: Back & Biceps

 

 

Share this post


Link to post
Share on other sites
3 hours ago, ratz99 said:


Pic of OP in a year:

image.jpeg.4dfd18e64a13931c6cc9d3980c4e83d9.jpeg

Lol

 

Bruh I'm samoan.  I get tank legs just from running Haha. Never done one leg work out in my life

20181106_122058.jpg

20181106_121321.jpg

Share this post


Link to post
Share on other sites
8 hours ago, trainlikeafreak said:

whats your goal? 

Gain muscle and lose fat. Main reason for training is to look good. 

 

I want to make sure that the program I'm doing is the best program to help me hit my goal rather than wasting a session by not using another program that could help me get to my goal faster. 

 

Cheers mate

Share this post


Link to post
Share on other sites

Not in any way trying to be rude mate but i wouldn't call those legs tank haha. Calves decent sure though.

Why don't you train legs? Just not into it?

Share this post


Link to post
Share on other sites

Few things I’d change.

 

less sets per movement, more angles. So more exercises per large muscle group.

 

forget percentages... couple sets at 100% within your rep range will give you better results IF your intensity is right.

 

just train hard.

Share this post


Link to post
Share on other sites
3 hours ago, ratz99 said:

Not in any way trying to be rude mate but i wouldn't call those legs tank haha. Calves decent sure though.

Why don't you train legs? Just not into it?

Pretty good for someone who has never done legs  and been out of the gym for a few years lol 

 

Don't have enough time but once I start my cardio, legs takes care of it self. It's enough to get them looking good

Share this post


Link to post
Share on other sites
3 hours ago, trainlikeafreak said:

Few things I’d change.

 

less sets per movement, more angles. So more exercises per large muscle group.

 

forget percentages... couple sets at 100% within your rep range will give you better results IF your intensity is right.

 

just train hard.

 

Can you please adjust my program, adding new exercises and number of sets. 

 

Cheers

Share this post


Link to post
Share on other sites
29 minutes ago, T3_ said:

 

Can you please adjust my program, adding new exercises and number of sets. 

 

Cheers

He just did. He told you what he would do, read it and implement it yourself. Otherwise pay him to write you a program. Also there are free beginner programs online and on the forum. Don’t be lazy bro.

Share this post


Link to post
Share on other sites
49 minutes ago, Realtalk said:

He just did. He told you what he would do, read it and implement it yourself. Otherwise pay him to write you a program. Also there are free beginner programs online and on the forum. Don’t be lazy bro.

Not trying to beer rude but I'm asking him not you. He's told me to add exercises and do less sets so I'm just asking him what he recommends because he has a wealth of knowledge. 

 

I'll prefer him making the decision to pay or not pay for his help. Not you 

Share this post


Link to post
Share on other sites

You need to understand each muscle you are trying to hit. Don’t just pick say 4 random exercises for your back or chest and do them cause you think they’re good.

for example - when I am training my chest I’ll start with movements focussing on the top part of my chest and work down. Same goes for back, I might start with my Lats and slowly work into my middle traps etc.

if you want a program email me jordan@jordanearlfitness.com but otherwise use this info to improve on what you’re alrwady doing.

Share this post


Link to post
Share on other sites
On 7/11/2018 at 3:55 PM, T3_ said:

Not trying to beer rude but I'm asking him not you. He's told me to add exercises and do less I'm just asking him what he recommends because he has a wealth of knowledge. 

 

I'll prefer him making the decision to pay or not pay for his help. Not you 

Flick me an email champ. I'll sort something out for you. I'm after a training partner as well so I'll teach you some good stuff

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now




×