Is this a good "on my own" workout....

kmab1985

Hi All

I've been having sessions with the PT but he does compound workouts. I've only had 2x up to now and only have them once a week due to the cost! Today I'm doing my first upper body workout on my own from what I've learnt off PT and attending Bodypump Classes for 3x months.

Is the below a good workout and a mixture for upper body:

Barbell Curl: 3x Sets of 10 (biceps)
Tricep Dips: 3x Sets of 10 (triceps)
Front & Side Shoulder Raises: 3x Sets of 10 (shoulders)
Shoulders Presses: 3x Sets of 10 (shoulders)
Inverted Row: 3x Sets of 10 (middle back)
Deadlifts: 2x Sets of 5 (I only did my first deadlifts yesterday so don;t want to over do it and this is the amount I did with the PT)

Thanks Everyone!
x

Sued0nim

you could instead follow an existing programme like stronglifts5x5 or ice cream fitness?

I assume you have weights at home

AllanMisner

If you’re this new, I wouldn’t do splits. I’d stick with compound movements in a full body program. Working those small muscles isn’t going to be a good use of your time.

kmab1985

Really...OK then, no its at the Gym, I have a PT once a week so I'm using the workouts he's taught me to continue doing my own workout but wasn;t sure of the best way to do it, upto now we've done upper and lower body workouts.....I go to the gym on my lunch hour so only get an hour....

I'll defo try compound next time but could you give me an example please?

Kel

LKArgh

Why aren't you doing the compound workouts your trainer suggested on other days too? Or ask him to give you a routine you can follow for the rest of the week? There are some things that look to me bizarre in your routine. Like, where is chest? Why so much emphasis on shoulders? And what are deadlifts doing there?

kmab1985

I know but he's shown me so much and I don't have enough time to do everything!! I like deadlifts!

He's going to write me out a program for the next time I see him but in the meantime I want to do it on my own so was just asking for advice as I'm new to all this working out as I normally do classes (i.e. bodypump, Insanity)

LKArgh

kmab1985 wrote: »

I know but he's shown me so much and I don't have enough time to do everything!! I like deadlifts!

He's going to write me out a program for the next time I see him but in the meantime I want to do it on my own so was just asking for advice as I'm new to all this working out as I normally do classes (i.e. bodypump, Insanity)

I did not ask why you like deadlifts, you got me wrong. The question is why do you consider deadlifts an upper body exercise.

kmab1985

I don't! I just included it because I like it! I know its not just upper body!

LKArgh

kmab1985 wrote: »

I don't! I just included it because I like it! I know its not just upper body!

Then maybe forget the "upper" body part and figure out a whole body program?
How did you decide on these particular body part, number of sets and reps?
If you do not like the usual beginner's programs suggested here, you can just google a bit and find something that works for your schedule and goals. It becomes easier to come up with your own routines as you get more comfortable with how things work, but everyone needs some guidance at the beginning.

kmab1985

Yeah I've been doing that to be honest but will continue to look for Compound Workouts...I'm not good at multi-tasking things so I prefer to concentrate on one thing at a time which is why I thought doing upper was better then doing full body!

I got the reps from my PT and the workouts are just a combination of what I've done in Bodypump classes and with the PT.

Don't foget I'm new to this and all the info I read is so overwhelming! But I suppose its about trial and error! Plus I thought by just doing upper body it would be more sufficient as I only have an hour to work out but from today it seems you get through the reps quicker than antipated so I did end up doing lower body too i.e. lunges, goblet squats etc

Upstate_Dunadan

I know people argue both ways, but deadlifts really is a back exercise. Yes it works your legs some, but if your form is correct, the focus is much more on your back.

All comments I think are good so far, but to directly answer your question, if you were going to stick with basically this type of split, I'd adjust your plan as follows (re-ordered based on comments, with one addition):

Deadlifts: Being a major compound exercise, this should come first. You don't want to deadlifts at the end of a workout when you may already be tired. That's just asking for an injury.

Inverted Row: Personally I prefer bent over rows since over time you can add weight. Depending on your grip you can include more or less bicep as well.

Dumbbell Bench Press: You don't have any chest exercise in your upper body split? At least add a basic DB press.

Shoulders Presses: Do this exercise before shoulder raises. It's a major exercise. Standing with dumbbell or barbell (if you can) will work your core a bit more than sitting down too.

Front & Side Shoulder Raises: The side raises are good, but do them after your press as a final hit to your shoulders. Skip the front raises. You'll hit your front delts with the regular shoulder press. Instead, maybe do bent over rear fly to hit rear delts.

Tricep Dips: Great exercise.

Barbell Curl: Can be hard on the wrists. Switch to DB's if you need too. Or, replace with chin-ups (or pull-ups) so you're hitting your back as well. You don't really need to do curls if you are including good compound movements (rows, chin/pull-ups) in your split.

kmab1985

Thanks for your response! I've taken on board what everyone has said and will be using more of the compound movements my PT has shown me. Its just so much to take in! But seems Compound is the way!!!

Sued0nim

as a newbie I wouldn't be doing any compound lifts but deadlifts without a spotter tbh

unless you're using the smith machine of course

kmab1985

I like compounds lifts and thats what my PT has shown me plus I do compound in Bodypump! so its not like they are very very new to me....

AllanMisner

kmab1985 wrote: »

Really...OK then, no its at the Gym, I have a PT once a week so I'm using the workouts he's taught me to continue doing my own workout but wasn;t sure of the best way to do it, upto now we've done upper and lower body workouts.....I go to the gym on my lunch hour so only get an hour....

I'll defo try compound next time but could you give me an example please?

Kel

Okay, so assuming you have less than an hour and want to have a program that you can do on the days you aren’t with the PT. I’ll figure you do a full body workout with the PT on day one (Monday). This is a push/pull using compound movements using a barbell (except the pull ups). You can use dumbbells if you don’t have a spotter or safety equipment/rack, but early on, the barbell is probably best.
- Day one (Monday) - Full body workout with PT.
- I’d do some light cardio and mobility work on day two (Tuesday).
- I’d do Squats, Bench Press and Standing Overhead Press on day three (Wednesday). This would be 3 - 5 heavy sets (5 - 8 reps), with 90 seconds between sets.
- I’d do Deadlifts and Pull ups on day four (Thursday). The Deadlifts would be 3 - 5 heavy sets (5 - 8) reps, with 120 second of rest between. The pull ups would be 5 sets of 5 - 8 and likely be scaled at first (either using an assisted pull up machine, bands, or some other modification until you can do full strict pull-ups).
- I’d do light cardio and mobility work on day five (Friday).
- I’d do some harder cardio or HIIT on day six (Saturday).
- I’d take Sunday off.

cwolfman13

kmab1985 wrote: »

Really...OK then, no its at the Gym, I have a PT once a week so I'm using the workouts he's taught me to continue doing my own workout but wasn;t sure of the best way to do it, upto now we've done upper and lower body workouts.....I go to the gym on my lunch hour so only get an hour....

I'll defo try compound next time but could you give me an example please?

Kel

Compound lifts are Dead-lifts, Bench Press, Squats, Overhead Press, and most people include BB rows here though I do cleans. Really, these lifts and variations of these lifts should be the foundation of your programming. From there, you can tack on some isolation stuff and accessory work as necessary. I would also recommend a full body workout vs a split...I basically do a full body push/pull...example,

Tuesday (push):
- Squat (variations)
- Power Snatch
- Bench (variations)
- Overhead Press or Push Press (variations)
- Dips
- Skull Crushers
- Misc Triceps work
- Core

Thursday (pull):
- Dead-lift (variations)
- Power Cleans
- Muscle-ups
- Pull-ups
- DB 3 point row
- Lat pull-down
- Bicep curl variations
- Core

Saturday (push)

Tuesday (pull)

Thursday (push)

Saturday (pull)

Tuesday (push)

Etc, etc, etc...

As you can see, the foundation of my programming consists of compound movements with some accessory isolation work thrown in. As a beginner, you really aren't going to need a ton of accessory work.

kmab1985

I think I need to do some more research..."push/pulls" mean nothing to me :-( I've made a start by listing all the workouts Ive done via PT and bodypump,listed each workout, their main muscle group worked and other muscle groups worked and listed whether its compound or isolated workout!

Upstate_Dunadan

kmab1985 wrote: »

I think I need to do some more research..."push/pulls" mean nothing to me :-( I've made a start by listing all the workouts Ive done via PT and bodypump,listed each workout, their main muscle group worked and other muscle groups worked and listed whether its compound or isolated workout!

You can group exercised by whether you are pushing or pulling weight -

Push: Bench Press, Shoulder Press, Triceps, Squats, etc.

Pull: Rows, Pull ups, Curls, etc.

I'm not as much a fan of that method. I personally like to split up based on body part -

Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Legs, Shoulders
Day 4: Rest
Repeat 1-3 with different exercises.

It should be noted, this type of split is not recommended if you are just starting out. Whole body 3 times a week would better. But, there are just too many great exercised out there that let you hit your muscles in a variety of ways, I hate to limit myself

kmab1985

Yeah I'm starting to see more of those exercises that hit everywhere with my PT and by doing my research :-) i.e deadlifts,clean and press,inverted rows,squats,lunges! (im testing my knowledge there,am I right? ha)....I love reading all about the different workouts u can do and what they do but theres just so many! I suffer from information overload! To much makes me stressed then I get myself in a tizz!!