Opinions of this routine?

[kokoskokidou77]

My gym offers to all of its members a program routine that I think it is changed each month.

Although I'll probably continue with Fierce 5, I want to know if the programs they offer are good or not, so I'll write down mine and tell me what you think.

DAY 1: Back & abs:
Pulldown Front Supination Grip 4x12
Row Seated low cable 4x8
TBAR 4x8
Pulldown - Back - Wide-Grip 4x8
pullover 3x12
--
Crunch 3x20
cable crunch 3x25
Hyperextension 3x12


DAY2 : Chest and abs:
DB Press incline 4x8
DB Press 4x8
Chest Press 4x8 (Maybe they mean BB press? )
Chest flies 4x8
--
Reverse Crunch - declinebench 4x25
Coaster 3x20
Leg raises 3x20
Coaster on sides 3x25
Hyperextension 3x12


DAY 3: Legs & Shoulders:
Leg Extension 4x8
Leg Curl 4x8
Calf Raise 4x15
Shoulder Press 4x12
Upright Row 4x8
Front Deltoid Raise 4x12
Rear Deltoid Raise - Elbows Bent 3x failure


DAY 4: Triceps & Biceps:
Tricep Dip 4x8
Triceps Pushdown close grip 3x12
Biceps Curl - Standing - cable 4x6-8
Biceps Curl - Preacher 4x6-8
Biceps Curl - Standing - Hammer Grip 3x8
--
Cable Crunch 4x20
Crunch with Leg raises 3x20
Side Crunch-hanging 3x20
Hyperextension 3x12


From what I see, I believe legs don't get enough work. Moreover, exercises each day are a bit too many I suppose(Applies for abs as well)
What do you think?

Thanks

[WolfRose7]

Arms don't need a day.
Not 1 single Lower body compound.
Not 1 single Lower body compound
Not 1 single Lower body compound

No BB bench. stupid rep numbers. (same reps on main lifts as iso's? wut.)

It's utter garbage mate. You could write better after 1 hours research

[17mahmoods]

Hmm let's see. your chest gets more attention then your legs. Sounds like a smart idea. Split is bad enough don't even need to look at the actual exercises to no how bad the routine is.

[zGwild]

Do one of the programs that are stickied.

If you want to write your own programs do some research on proper setup and the theory behind a good program. Until then I suggest sticking to one that was written by someone more experienced.

[ironwill2008]

DAY 3: Legs:
Leg Extension 4x8
Leg Curl 4x8
Calf Raise 4x15

^^^^This, in particular, is horrendous. Not worth evaluating any of the rest of that routine.



Stick with F5, OP. And in the future, you'd do well to ignore any further training advices from your gym.

[Wisathome]

Like others have stated. No squat, deadlift, bent over row, BB bench. Its a good program if you don't want to gain any strength or mass.

[Farley1324]

Although I'll probably continue with Fierce 5, I want to know if the programs they offer are good or not, so I'll write down mine and tell me what you think.

Continue with Fierce 5.

What you wrote in the OP is an absolute abomination. Feel free to completely ignore anything from that source/your gym in the future

[kokoskokidou77]

Thanks @all I appreciate all of your input but don't just tell that it's **** and garbage.
Be more specific of what's wrong on the routine so I can learn as well how to evaluate the routines on my own in the future.
So other than the missing leg work and compound movements, what else is wrong?

Split is bad enough don't even need to look at the actual exercises to no how bad the routine is.

I would be interested to your opinion if you have the time to look at the exercises please.

Not worth evaluating any of the rest of that routine.

I'd like to hear from you as well. As I stated above, I also want to know in general when I look at a routine to know if it's total bs or not.

If you want to write your own programs do some research on proper setup and the theory behind a good program. Until then I suggest sticking to one that was written by someone more experienced.

Well it seems like writing a program needs more research than I thought so I'll stay away from it for the time being!

[ironwill2008]

I would be interested to your opinion if you have the time to look at the exercises please.


I'd like to hear from you as well. As I stated above, I also want to know in general when I look at a routine to know if it's total bs or not.

To put it simply, I quickly counted 100+ sets for upper body, and only 12 for lower body. Not going to waste any more of mine nor your time looking any deeper.


I'll leave the 'bs or not' decision up to you; it shouldn't be too difficult.

[grouchyjarhead]

The only use for it I can see is if it were triple ply. Otherwise, no.

[Farley1324]

Thanks @all I appreciate all of your input but don't just tell that it's **** and garbage.
Be more specific of what's wrong on the routine so I can learn as well how to evaluate the routines on my own in the future.

https://smile.amazon.com/Practical-P...5040174&sr=8-1

[sooby]

don't even know where to start

but first off, the split is bad, you don't train abs before a leg day but I guess not that it matters since you aren't doing any compound leg movements. Upper body in general should have more sets than lower but yours is grossly out of proportion. No pull-ups. Lots of redundancy. 12 sets of lower body, and 4 of that is calves on top of that. No squats, deadlifts. And a lot more that i don't want to get into.

[HowsUrDaySir]

Put in squats. Or deadlift. Or lunges. Something that requires you to move your legs in a normal way.

[getbigordie18]

My gym offers to all of its members a program routine that I think it is changed each month.

Although I'll probably continue with Fierce 5, I want to know if the programs they offer are good or not, so I'll write down mine and tell me what you think.

DAY 1: Back & abs:
Pulldown Front Supination Grip 4x12
Row Seated low cable 4x8
TBAR 4x8
Pulldown - Back - Wide-Grip 4x8
pullover 3x12
--
Crunch 3x20
cable crunch 3x25
Hyperextension 3x12


DAY2 : Chest and abs:
DB Press incline 4x8
DB Press 4x8
Chest Press 4x8 (Maybe they mean BB press? )
Chest flies 4x8
--
Reverse Crunch - declinebench 4x25
Coaster 3x20
Leg raises 3x20
Coaster on sides 3x25
Hyperextension 3x12


DAY 3: Legs & Shoulders:
Leg Extension 4x8
Leg Curl 4x8
Calf Raise 4x15
Shoulder Press 4x12
Upright Row 4x8
Front Deltoid Raise 4x12
Rear Deltoid Raise - Elbows Bent 3x failure


DAY 4: Triceps & Biceps:
Tricep Dip 4x8
Triceps Pushdown close grip 3x12
Biceps Curl - Standing - cable 4x6-8
Biceps Curl - Preacher 4x6-8
Biceps Curl - Standing - Hammer Grip 3x8
--
Cable Crunch 4x20
Crunch with Leg raises 3x20
Side Crunch-hanging 3x20
Hyperextension 3x12


From what I see, I believe legs don't get enough work. Moreover, exercises each day are a bit too many I suppose(Applies for abs as well)
What do you think?

Thanks

Where are the squats and deadlifts. This program is not good man. It would be best for you to train full body 3-4 times a week to make gains.

[BlueBarracuda]

The problem with that program is that there's no programming in it whatsoever. It's like someone just looked up a bunch of exercises for each body part and threw them together. If you're still at a level where you can progress on fierce 5, then it's going to be far more effective for you than that pile of garbage some guy at your gym threw together. In a nutshell, there's way too much volume and too little frequency between each muscle group for anyone in the novice-intermediate range. You're missing some core exercises like squats and deads and having a dedicated arm day is usually a waste of time unless you're an advanced lifter.

[BG5150]

My gym offers to all of its members a program routine that I think it is changed each month.

This is where I stopped reading.

[kokoskokidou77]

Thank you all for your replies. (Btw about the no leg work, just remembered that he told me the reason is to avoid overtraining *facepalm* )

To be honest I expected such a negative feedback and you are all correct I guess.
Will try to push others to back off from such programs as well. But it seems like they all go with the logic "He is a trainer, he must be right"

[WolfRose7]

Thank you all for your replies. (Btw about the no leg work, just remembered that he told me the reason is to avoid overtraining *facepalm* )

To be honest I expected such a negative feedback and you are all correct I guess.
Will try to push others to back off from such programs as well. But it seems like they all go with the logic "He is a trainer, he must be right"

Best you can do is direct them to the forum.
You can lead a horse to water...