Advice on routine please

[Noxide v2]

Ok I got my test today and this is the programme I have been given.

Training days :- Monday , Wesnesday , Friday

Tuesday and Thursday I have football training so cardio can be labelled under that.

All these are to be completed 3 sets of 10 reps

Barbell Bench Press
Barbell square
Deadlift
Barbell shoulder press
Standing barbell shrug
Chin ups
Bent over dumbbell rows
Bicep curl/preacher curl
Bicep pulldown
Lateral pulldown
Incline Dumbell press
Leg extension
Leg curl

This seems to be alot to be completed 3 times a week.

I wish to gain overall strength and muscle definition.

Can you help tweak it or change it to what will be best. Any help would be great. The above programme came from a personal trainer at my local gym.

Thanks in advance

 

[MidasMulligan]

Hey Man, I agree with you in that this seems like a lot to be doing 3 times per week... or even once. There is a ton of information on these boards about routines, and my advice would be to read up on what others have already discussed. A fantastic place to start is the stickies at the top of this page. In particular the post from needtogetaas titled "Training Information Vault."

Good luck with your goals.

 

[JDid23]

way too much and way too clusterfucked.

be very careful of the advice you take from PTs. most of them are shitty in commercial gyms. What is your experience level and stats?

 

[Noxide v2]

Thanks Midas I will go and give it a read when I am done here .

Ehmm jDid I only started a few months ago so been working up the weights which I do but been very difficult mainly due to some intense routines.

My stats are as follows not the best but all have to start somewhere.

Weight - 155 pounds
Height - 187 centimeters
Bodyfat - 9.4%

And not sure if relevant but 47 press ups per minute.

Bench Press - 57 kg
Deadlift- 100 kg
Squat - 100 kg
Bicep pulldown - 80 kg
Curl - 14 kg < real bad at this and it's basic not sure if I been told the correct movement cos it can hurt joints sometimes
Barbell shrug - 85 kg
One arm rows (bentover) - 24 kg

Any advice would be great sorry for being a newbie but by the looks of it my PT not advising the best :/

 

[obsessedwliftin]

That looks crazy. If you squat, dead lift, and bench properly you cannot finish that. No way.
Read the stickies and run like hell from that idiot that gave you that.
Posted with my Droid EO Forum App

 

[Noxide v2]

That looks crazy. If you squat, dead lift, and bench properly you cannot finish that. No way.
Read the stickies and run like hell from that idiot that gave you that.
Posted with my Droid EO Forum App

Yeah I can have major problems completing it sometimes I can be in gym for a couple of hours to get it complete :/, might also explain injuries I have been getting to.

Haha think I better run never realized it was as bad as that time to get myself sorted out properly after these reactions. Put trust in the routine because of the PT degree in fitness :/.

Reading through them now, thanks for the advice much appreciated especially when it comes from those that now what they are talking about.

 

[JDid23]

Thanks Midas I will go and give it a read when I am done here .

Ehmm jDid I only started a few months ago so been working up the weights which I do but been very difficult mainly due to some intense routines.

My stats are as follows not the best but all have to start somewhere.

Weight - 155 pounds
Height - 187 centimeters
Bodyfat - 9.4%

And not sure if relevant but 47 press ups per minute.

Bench Press - 57 kg
Deadlift- 100 kg
Squat - 100 kg
Bicep pulldown - 80 kg
Curl - 14 kg < real bad at this and it's basic not sure if I been told the correct movement cos it can hurt joints sometimes
Barbell shrug - 85 kg
One arm rows (bentover) - 24 kg

Any advice would be great sorry for being a newbie but by the looks of it my PT not advising the best :/

you've come to the right place.... you're really skinny, so the big thing for you has to be altering your diet and most likely adding calories. What do you usually eat?

as far as your routine is concerned, it wasn't a total failure because you started out with squats and deadlifts; most beginners have bullshit programs with machines, so it's good you've already gotten into the habit of squatting/DLing. Also, once you decrease the amount you do each workout, your recovery will most likely be much easier. I couldn't imagine squatting/DLing 3 times a week in the same workout with such high intensity.

If i were you, i'd start out on a basic program with the compound lifts... You might want to check out rippetoes 3x5 starting strength. google it and read about it. it's basically the following 3 times a week alternating between day a and day b

Day A
Squat- 3x5
Bench- 3x5
Deadlift- 1x5

Day B
Squat- 3x5
Military Press- 3x5
BB Row- 3x5

the focus of the program is progressive overload, meaning you'll be adding weight to the bar each and every workout you do until you plateau. Therefore, you'll be challenging your muscles more and more each week, but not by that much (small increases), so you'll slowly, but steadily get stronger.

 

[Noxide v2]

Thanks again. To be completely honest my diet is shocking I really have to get it sorted out I'm a really awkward eater. But guess it's how I have ended up so skinny in the end.

A typical day I would be lucky to consume anywhere near 1500-2000 calories and if i did I wouldn't be the best calories be mostly from junk.

I have been looking at getting my diet sorted and think I am close to building a good one using small snacks throughout the day .

I will google that now seems like a lot less than I have been doing lol good thing. Progression will be good since I am a beginner every little bit extra feels like a small achievement sounds sad but that's what keeps me going lol.

Haha he did try to start me on the machines but I asked if there was an alternate :/.

Thanks again feels great that I am finally getting this sorted

 

[_cato_]

That routine the trainer gave you is a terrible routine. There's no way anyone is doing 39 sets (390 reps??) in one day without half-assing everything or staying in the gym for like 6 hours, let alone three times a week. Frankly, that's outrageous.

I'd advise you to do something like what jdid recommended, such as Starting Strength 3x a week. As a beginner you want to focus on compounds. Maybe throw in a couple sets (but not more) of pushups/pullups or an arms exercise afterward. Obviously, fix up your diet if you expect to gain muscle.

 

[wannabuildmuscle]

Start with core lifts or olympic lifts. Deadlift, squat, front squat, push press, hang clean, power clean. Do those in a 3 x 5 or 5 x 5 and you will see results in weeks. I train alot of people here, and most of them think they are badass, but when they first try to power clean or squat correctly they realize they are not that strong. Also check out the stickies above, and crossfitfootball.com has some great workouts for football players who want to excel.