PT routine writeup Thoughts???

[tomo1234]

Hey guys just wanting some of your thoughts on the below workout routine. My goals are to bulk up and loose bf- current bf is 13%

Monday

Squats - 3 / 4 sets (10 - 12 reps)

Leg Press - 2 /3 sets (10 - 12 reps)

Leg Ext - 2 sets (10 - 12 Reps)

Leg Curl - 4 / 5 sets (10 - 12 reps)

Calf Machine - 2 sets (10 - 12 reps)

Abb Crunch Machine - 3 sets of 2 reps.

Wed

Bench Press - 3 /4 sets (10 - 12 reps)

Incline DB press - 3 / 4 sets (10 - 12 reps)

Cable Crossover - 3/ 4 sets (10 - 12 reps)

Barbell Shoulder Press - 3 / 4 sets (10 - 12 reps)

DB Side Rades - 3 / 4 sets (10 - 12 reps)

Tricep Pushdowns - 3 /4 sets (10 - 12 reps)

Thursday

20mins Run 11kmh (last 5 mins 12 - 14kmh)

Friday

Deadlifts - 3 / 4 sets (8 - 12 reps)

Lat Pulldowns - 3 / 4 sets (10 - 12 reps)

Seated Row - 3 / 4 sets (10 - 12 reps)

DB reverse fly - 2 sets (10 - 12 reps)

DB concentration curl - 3 / 4 sets (10 - 12 reps)

DB Hammer curl - 3 / 4 (10 - 12)

Thanks in advance.

[seascott]

You may want to check it out further, but if you reduce your bf to low it may inhibit Test secretion which will not be helpfull to gaining mass!!

Hey guys just wanting some of your thoughts on the below workout routine. My goals are to bulk up and loose bf- current bf is 13%

Monday

Squats - 3 / 4 sets (10 - 12 reps)

Leg Press - 2 /3 sets (10 - 12 reps)

Leg Ext - 2 sets (10 - 12 Reps)

Leg Curl - 4 / 5 sets (10 - 12 reps)

Calf Machine - 2 sets (10 - 12 reps)

Abb Crunch Machine - 3 sets of 2 reps.

Wed

Bench Press - 3 /4 sets (10 - 12 reps)

Incline DB press - 3 / 4 sets (10 - 12 reps)

Cable Crossover - 3/ 4 sets (10 - 12 reps)

Barbell Shoulder Press - 3 / 4 sets (10 - 12 reps)

DB Side Rades - 3 / 4 sets (10 - 12 reps)

Tricep Pushdowns - 3 /4 sets (10 - 12 reps)

Thursday

20mins Run 11kmh (last 5 mins 12 - 14kmh)

Friday

Deadlifts - 3 / 4 sets (8 - 12 reps)

Lat Pulldowns - 3 / 4 sets (10 - 12 reps)

Seated Row - 3 / 4 sets (10 - 12 reps)

DB reverse fly - 2 sets (10 - 12 reps)

DB concentration curl - 3 / 4 sets (10 - 12 reps)

DB Hammer curl - 3 / 4 (10 - 12)

Thanks in advance.

[goinhard]

Its alright, i have my personal preferences. I wouldnt bother modifying it rather id just choose something else but if your just getting into weights then its alright for now, rippetoes starting strength or one of the 5x5 programs would be my suggestion.

Make sure those are your work sets and not warm up ones if your only doing a few sets, and make em heavy.

[Jigga]

It looks like a good program for a beginner. If you want to bulk though I wouldn't be trying to get down to single digit BF?

[tomo1234]

I'm not tying to lower my bf this measurment was taken before I started. I may have to look into rippetoes or a 5x5 program. Might look into cutting the cardio out as sounds like its not needed.

[Grover]

Doesn't matter what workout you use if your diet isn't right!

Post diet, age, height weight etc to give a better indication of where you are and what can be done

[seascott]

Maybe swap the cardio for some HIT training for 20mins. Shown to increase GH levels.

[seascott]

To True. :nod:

Doesn't matter what workout you use if your diet isn't right!

Post diet, age, height weight etc to give a better indication of where you are and what can be done

[tomo1234]

Age - 24

Weight - 74kg

Height - 170cm

Bf - 13% (around)

I will look at my diet and write down a days intakes.

Current diet consists of high protein approx 30 - 40 grams per meal.

Steak, eggs, chicken, potatoes & kumra.

No carbs after lunch. Protein shakes to top up any meal lowish in protein.

[EMC]

thats a good program, did you make it yourself?

good selection of exercises not too excessive in volume

your limited with what you can do with a three day split. the only thing you need to be mindful of is that your going to be doing flat,incline and shoulder press all in one workout.

you could periodize your lifts. maybe one week do the shoulder press first and heavy then bench and incline lighter and the other week keep the routine the same and train only flat and incline heavy. id cut out the flys or move them after your shoulder press if you really want to do them.

im not sure if you are concerned with strength/injury prevention but you couldnt train all three exercises in one workout and heavy.

[tomo1234]

Thanks no I had a PT suggest it. I have been using this workout for 3 months not had ok gains but think I may be ready to go to a 4 or 5 day split. Feel free to post links etc to something that would suit someone with my goals.

[steak]

My goals are to bulk up and loose bf- current bf is 13%

im lost

Which is it you want

[tomo1234]

Sorry Bulking is the goal.

[steak]

Sorry Bulking is the goal.

my 2c

dont go concerning yourself with that training you have there..it looks like something that came out of the latest muscle mag Stcik to the basics and do them well with volume

eg:

chest. - bench press 10 sets - vary it a bit with pyramids etc and dont be afraid to bust your butt with lower reps like 3-5s at the top of the pyramid. push some tin round man! add in 3-5 sets of incline DBs too

Delts - Strict standing overhead press, cleans to get the bar up. 8 or so sets and a few sets of side lat raises along with some rotator work (as your warm up would be good)

Back -barbell rows and chins - do heaps of them 10 sets each. alternate deadlifts with the rows each week and again work heavy for a few low rep sets.

Legs - deep squats - do 10 sets man and make a few of them heavy low rep affairs too. Stop when you puke or your nose bleeds too much

do some hamstring/lower back/glutes work with leg curls, Stiff leg deadlifts and good mornings. chuck in 10 sets heavy of calf raises

Arms - barbell/dumbbell curls and tricep presses/pressdowns/skullcrushers

Abs - dont forget to give these a go 1-2 a week. add some weight to them.

structure it so you get to rest bodyparts between sessions eg dont train chest after delts etc

thats about 1/3 of the job done right there. the other 2/3 is the eating and rest. 4 days training a week is heaps(possibly too much) at your level. Feed yourself plenty of protein and carbs every 3 hours and dont be afraid to eat dirty every now and then. cheeseburgers ftw. you need about 3000 or so cals a day to grow and if your eating 6 meals(food) a day thats 500+cals meal.

check out Big Johns or my journal...we are bulking at the moment and eating truckloads although I think BJ eats more chocky biscuits than me If you have trouble eating all that food (its not that much really) add 2 litres of milk a day to it or a mass gainer shake.

Welcome to the club of getting big! Go shift some tin....we can look great later :grin:

[tomo1234]

Thanks heaps for the info, looking forward to putting it into play in the gym. The puking thing....been there pt cant say I dont push myself. :pfft:

Thanks again.

[Riccardo]

Ahhh the old 3-4 sets 10-12 reps lol

[weajo196]

Age - 24

Weight - 74kg

Height - 170cm

Bf - 13% (around)

I will look at my diet and write down a days intakes.

Current diet consists of high protein approx 30 - 40 grams per meal.

Steak, eggs, chicken, potatoes & kumra.

No carbs after lunch. Protein shakes to top up any meal lowish in protein.

not eating carbs after lunch? to put on size you will have to, otherwise you will struggle to get the cals in mate

You may want to check it out further, but if you reduce your bf to low it may inhibit Test secretion which will not be helpfull to gaining mass!!

seascott your on the right path but thts a long long way off. he'd need to be gettin down into the "essential fat" territory which is approx 3-5% bf. around that region it will start affecting his endocrine system