Opinions on Work Out Program

[hsvxu6]

Got a workout program done up by a Sports Nutritionist, and was just wondering what you guys thought of it.

I've been doing it for 3 weeks now.

thanks

Monday
Treadmill 12mins
Incline DB Bench 6sets 10 reps
Machine Bence 4 sets 10 reps
Fkat Bench Flys 3 sets 15 reps
Tricep Extensions behind the head double handed 4 sets 10 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Bike 7 mins

Tuesday
Bike 12 mins
Wide Grip Chins 5 sets 10 reps
Deadlifts 4 sets 12 reps
EZ BAr Bicep Curls 4 sets 10 reps
Inclice Bicep Curls 4 sets 10 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Treadmill 7 mins

Wednesday
Treadmill 12 mins
Squats 5 sets 15 reps
Leg Curls 3 sets 15 reps
Stiff Legged Deadlifts 3 sets 10 reps
Leg Press 3 sets 15 reps
Leg Extensions 3 sets 15 reps
Straight Legged Calf Raises 6 sets 15 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Bike 7 mins

Thursday
Treadmill 12 mins
Incline Bench 5 sets 12 reps
Flat DB Bench 4 stes 10 reps
Pec Deck 3 sets 15 reps
Pullovers 3 sets 10 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Bike 7 mins

Friday
Bike 12 mins
Deadlifts 3 sets 15 reps
Wide Grip Chins 5 sets 10 reps
Seated Rows 4 sets 12 reps
Shoulder Press 5 sets 10 reps
Laterial DB Raises 4 sets 10 reps
Straight Leg Calf Raises 5 sets 15 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Bike 7 mins

 

[RusPA81]

What are you goal for this workout?

 

[hsvxu6]

Muscle Gain

 

[zackdarnell]

If you dont mind, I've got a couple suggestions:

First, a couple general suggestions: I dont think it is a good idea to to 12 minutes of cardio before your workout. 5 minutes, maybe, as a light warmup, but not 12. You want your energy for lifting.

Monday
Treadmill 12mins
Incline DB Bench 6sets 10 reps
Machine Bence 4 sets 10 reps
Fkat Bench Flys 3 sets 15 reps
Tricep Extensions behind the head double handed 4 sets 10 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Bike 7 mins

I would replace the machine bench with flat barbell or dumbell bench. Maybe barbell since you are uysing dumbells for incline. You could always switch these around sometime, too (dumbells for flat, barbell for incline). Also, 6 sets of 10 is a bit much, IMO. I would do 3-4 sets. You might also want to add in some close-grip bench or weighted dips.

Tuesday
Bike 12 mins
Wide Grip Chins 5 sets 10 reps
Deadlifts 4 sets 12 reps
EZ BAr Bicep Curls 4 sets 10 reps
Inclice Bicep Curls 4 sets 10 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Treadmill 7 mins

I would do deads first and cut the reps down dome. Maybe also add in some barbell rows.

Wednesday
Treadmill 12 mins
Squats 5 sets 15 reps
Leg Curls 3 sets 15 reps
Stiff Legged Deadlifts 3 sets 10 reps
Leg Press 3 sets 15 reps
Leg Extensions 3 sets 15 reps
Straight Legged Calf Raises 6 sets 15 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Bike 7 mins

I would lower the reps on the squats. Either that or do only 1 set of high-rep (20) heavy breathing squats. 5 sets of 15 is way too much, IMO.

Thursday
Treadmill 12 mins
Incline Bench 5 sets 12 reps
Flat DB Bench 4 stes 10 reps
Pec Deck 3 sets 15 reps
Pullovers 3 sets 10 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Bike 7 mins

Drop this day. You have already done chest once.

Friday
Bike 12 mins
Deadlifts 3 sets 15 reps
Wide Grip Chins 5 sets 10 reps
Seated Rows 4 sets 12 reps
Shoulder Press 5 sets 10 reps
Laterial DB Raises 4 sets 10 reps
Straight Leg Calf Raises 5 sets 15 reps
Abs Crunches 3 sets 30 reps
Abs Leg Raises 3 sets 10 reps
Bike 7 mins

I would drop the back stuff from this day. You are already doing back on another day. Concentrate on shoulders on Friday.

 

[hsvxu6]

Thanks for your help. Your thoughts were what my original opinion was...

 

[skaman607]

yeah don't use machines