Routine

J

JMurphy

0
Hey guys! I am after some opinions, modifications and possible help with the routines I am doing at the moment.

Ok so I am 21, 70kg and around 6ft. I also play football (soccer!) three times a week. Usually go to the gym Mon-Wed-Fri or if I don't have time (due to work) I may do say Chest/shoulders Saturday and Legs Sunday

So my routines:

Routine 1 = Chest/Shoulders

Bench Press - 5 sets - 8-10 reps - 60kg
Chest Flys - 3 sets - 8-10 reps - 14kg
Pec Dec Machine - 3 sets - 8-10 reps - 55kg
Cable Crossover - 3 sets - 8-10 reps - 10kg
Push up Wide - 3 sets - 8-10 reps - bodyweight
Lat Pull Down - 5 sets - 8-10 reps - 45kg
Bent Over Row - 3 sets - 8-10 reps - 22kg
Seated Row - 3 sets - 8-10 reps - 45kg
Vertical Traction - 3 sets - 8-10 reps - 55kg
After this I do abs for around 10 minutes

Routine 2 = Biceps/Triceps

Z bar curl close grip - 3 sets - 8-10 reps - 20kg
Z bar curl wide grip - 3 sets - 8-10 reps - 20kg
Hammer curl - 3 sets - 8-10 reps - 12/14kg
Preacher curl - 3 sets - 8-10 reps - 10/12kg
21s - 3 sets - 17.5kg
Wide grip pull down - 3 sets - 8-10 reps - 45kg
Overhead extension - 3 sets - 8-10 reps - 15/20kg
Skull crusher - 3 sets - 8-10 reps - 10kg
Tricep kickback - 3 sets - 8-10 reps - 7kg
Ab work

Routine 3 - Legs/Back

Squats - 5 sets - 8 reps - 40kg
Lunge - 3 sets - 8-10 reps - 12kg (dumbbells in both hands)
Calf raise - 3 sets - 8-10 reps - 55/60kg
Leg extension - 3 sets - 8-10 reps - 40kg
Leg curl - 3 sets - 8-10 reps - 40kg
Bent over row - 3 sets - 8-10 reps - 22kg
Seated row - 3 sets - 8-10 reps - 45kg
Lat pulldown - 3 sets - 8-10 reps - 45kg
Vertical traction - 3 sets - 8-10 reps - 55kg
Ab work

Thanks for reading guys!

Any comments (good/bad) are welcome and encouraged!
 
Bump!!!!!
 
Eye-balling the program, it looks like you've just tried to put in as many exercises as you can think of for each muscle group. In a way, this a bit like trying to put as many miles as possible between point A and point B while driving. If it's what you enjoy, no one's stopping you from doing it, but it's not good training economy. In all honesty, you can train the entire body quite effectively in just 5-10 exercises, total. This can save a lot of time (but doesn't always -- case in point, I typically spend 30min on each my main lifts, so I'm regularly in the gym for 2-3 hours), but more importantly it makes you focus your training on the exercises that have the most impact on results. If the only exercises in your program were squats, deadlifts, bench press, overhead press, pull ups, rows and calf raises, you'd be getting a lot of bang for your buck every time you train.
 
Good shout Ryan - totally agree - variation for the sake of it is inefficient - I would slim it down - 9 good sets per body part is about right
Regs,
Jon
 
Ok so you would say if I did:

squats, deadlifts, bench press, overhead press, pull ups, rows and calf raises

In one routine, say three times a week it's a much better programme to do rather than the one above?

The one above was a programme a personal trainer did for me at the gym I used to be at. To be honest it seemed a lot to me but I figured he knew more than me ...
 
Most likely, yes, it would be much better.

Oftentimes, PTs overcomplicate the programs they write, perhaps in an attempt to wow would-be clients. When we go off and learn to be PTs, our mentors often fail to inform us that we have more to offer than gimmicks, fancy trends, and dat dere mussel confuzionz, so we end up trying to make all our programs/sessions something fancy and funky and weird, instead of focusing on the things that actually matter. I'd know, I am a PT, and not so long ago I was an idiot, too.
 
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