What do you think of this program?

peejaygee1

I have a Torque F7 (http://torquefitness.com/residential/products/f7-fold-away-strength.html) at home and have discovered (with the help of my MFP friends on here) that it's not much use for the SL5X5 workouts (which I was quite looking forward to starting). So I've been googling to find a routine that will give me a similar full body workout with my equipment and help me gain some muscle.

I've come across the following strength program specifically for my machine. The idea is you workout 3 times a week alternating workouts A & B (i.e. Week 1 = A Monday, B Wednesday, A Friday; Week 2 = B Monday, A Wednesday, B Friday)

I would like to know what anyone thinks of the layout of each of these workouts, if they think any major muscle groups are being ignored/neglected, and if they have any recommendations to adjust them (i.e. number of sets, number of reps, increases in weight etc) in order to help me build my strength and muscle.

Workout A =
(http://www.workout-x.com/fitness/workout-plan-details/91/Home-Gym-Workout-A)
3 sets of the following 6 exercises
* 10 reps chest press on exercise ball
* 10 reps incline press on incline bench
* 12 reps standing should press
* 10 reps overhead triceps extension
* 10 reps two arm triceps extension (similar to tricep kickbacks with dumbbells)
* 12 reps hanging knee raise

Workout B =
(http://www.workout-x.com/fitness/workout-plan-details/92/Home-Gym-Workout-B)
3 sets of the following 6 exercises
* 10 reps spider crawl with squat harness
* 10 reps (each leg) lunge with squat harness
* 12 reps wide grip assisted chin up
* 10 reps standing reverse fly
* 12 reps seated overhead arm curl on bench
* 20 reps standing calf raise with handles (i.e. similar to holding dumbbells)

I will also do about 30 mins cardio each day and I have an obsession with planks (I know, I'm a little odd) so I will be planking each day as well.

Thanks for any help you can give me.

**Edited to fix typos**

peejaygee1

Anyone???

peejaygee1

Please? I would really love an outsider's point of view.

peejaygee1

Bumping again

AllanMisner

If you're really interested in strength, focus on larger muscles with compound movements. I'd also raise the weight/resistance and lower the reps to 6 - 8.

weightliftingdiva

If you're really interested in strength, focus on larger muscles with compound movements. I'd also raise the weight/resistance and lower the reps to 6 - 8.

This. Are you a total beginner to weightlifting?

Also it looks like you have two chest exercises (press on the exercise ball and press on the bench). IMO it's probably better to just do one with lower reps/heavier weights/multiple sets. You don't really need the tricep exercises either if you do the bench and the shoulder press, if you are a beginner. You'll save time that way.

erickirb

Looks okay. Given the equipment you have you may as well try it and after 4-6 weeks you don't like the results, switch it up.

I do have one question what is "seated overhead arm curl on bench"?

erickirb

If you're really interested in strength, focus on larger muscles with compound movements. I'd also raise the weight/resistance and lower the reps to 6 - 8.

She posted earlier what her machines was and due to a few factors determined it is not ideal for certain routines that a lot of people suggest. Nothing wrong with the higher reps since most of the moves are isolation anyway.

peejaygee1

Thanks to everyone for their input. Yes, I am a total beginner to weightlifting and appreciate all the help I can get in starting out.

peejaygee1

I do have one question what is "seated overhead arm curl on bench"?

Directions from the site:
* Set doors narrow, adjust bench to flat position, swivel pulleys to highest position and set resistance.
* Sit upright on bench, facing machine, grasp handles with arms extended but without locking elbows.
* Slowly curl hands toward shoulders, pivoting around fixed elbows.
* Return to start position and repeat.

peejaygee1

If you're really interested in strength, focus on larger muscles with compound movements. I'd also raise the weight/resistance and lower the reps to 6 - 8.

Would a higher weight and lower reps get me results faster? I don't want to rush anything and hurt myself, but if it's doable and you think it will help, I'm willing to give it a go.

IronPlayground

If you're really interested in strength, focus on larger muscles with compound movements. I'd also raise the weight/resistance and lower the reps to 6 - 8.

Would a higher weight and lower reps get me results faster? I don't want to rush anything and hurt myself, but if it's doable and you think it will help, I'm willing to give it a go.

Given the equipment and the exercises, it looks like most muscle groups will be targeted. I think it will be a good workout especially since you are just starting out.

Just for reference and to understand rep ranges:

1-5 reps = strength reps
6-12 reps = hypertrophy reps
13+ reps = endurance reps

For starters, I think you'd be just fine in the 6-12 rep range.

peejaygee1

Given the equipment and the exercises, it looks like most muscle groups will be targeted. I think it will be a good workout especially since you are just starting out.

Just for reference and to understand rep ranges:

1-5 reps = strength reps
6-12 reps = hypertrophy reps
13+ reps = endurance reps

For starters, I think you'd be just fine in the 6-12 rep range.

Thanks for the info. I had to google what hypertrophy meant but from what I read, that's exactly in the range I want to be in to start out. Eventually I will move on to the strength reps range.

3laine75

I think it looks good for the equipment you've got - if there's any way to increase the resistance though, I'd go for lower reps.