opinions on gym programme, one for the lads.

beduffbrickie

Hi

This is one for the lads, just want an honest opinion, as progress has been to good to be true so far, made this programme myself, the basis of it is all compound lifts and core exercises that cover the whole body, from last week I added the friday session, been doing this 5 weeks now, need to mix it up a little in a couple of weeks, would you include more isolation moves? and divide it into arms and back on monday, shoulders and legs wednesday etc or would you stick with the full body workouts? and continue what im doing with mixing it up a little. cheers guys





MONDAY REPS SETS
pec fly on gym ball 16kg 8

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12 3
smith machine press 30kg 8----12
smith machine squat 35kg 5---8
squat to row 110kg 8----12
barbell bicep curl 25kg 8

---

12
squat to press 28kg 8

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12
cable crunch 90kg 8----12
cable side bend 50kg 8----12
cable twist 50kg 8----12
cardio
rowing machine 10mins warm up
cross trainer 30mins

TUESDAY
running on tredmil at home 30-40mins, 2min jog at 9k, 1 min sprint at 11k

WEDNESDAY
calf raises smith machine 60kg 8

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12
deadlift- barbell 45kg 8---12
barbell shoulder press to squat30kg 8----12
barbell bent-over row on S.M 35kg 8----12
one-arm cable pull-back 80kg 8----12
high cable reverse fly 45kg 8----12
cable crossover fly 55kg 8----12
overhead cable tricep ext 40kg 8----12
T-press up 8kg 6----8
cardio
rowing machine 10mins warm up
cross trainer 30mins

THURSDAY
running on tredmil at home 30-40mins, 2min jog at 9k, 1 min sprint at 11k

FRIDAY
chest press on gym ball 16kg 8---12
tricep extention on gym ball 8kg 8----12
pull ups n/a 6---8
lunges 16kg in each hand 8---12
hanging leg raises 6kg between legs 6----10
weighted crunch 10kg 8---15
frontal raises 12kg 8---12
cardio
rowing machine 10mins warm up
cross trainer 30mins

SATURDAY
running on tredmil at home 30-40mins, 2min jog at 9k, 1 min sprint at 11k

SUNDAY
REST

RoadkingDavid

I'm not a trainer, but it looks to me like you have a nice repertoire of exercises. I like the compound movements and movements that require balance and use of core muscles. Isolation movements and machine movements are not particularly useful and invite injury. For example, no matter how many calf raises you do, your calves will be hard to change. Load up the machine, though, and all that will occur is eventual injury to the area. Better exercises for calves involve box jumps, jump rope, and other compound movements. That said, you have a good mix of strength training exercises.

beduffbrickie

cheers mate, yea always stay away from machines, only used them in the past if im recovering from a injury, thanks for your input.