your opinion for my programm

[kostasosfp]

this is mya programm:

MONDAY (chest-biceps-foreams)
Barbell Bench Press
incline Dumbbell Bench Press
pull over
cross over
Alternate Hammer Curl
Standing Bicep Cable Curl
Hammering Lying Curls

TUESDAY(shoulders-lower body)
smith Full Squat
leg press
Lying Leg Curls
machine for calves
Seated Bent Over Rear Delt Raise
Smith Machine Behind The Neck Press
Standing Front Barbell Raise

THURSDAY(back exercises-triceps)
Bent Over Barbell Row
Seated Cable Rows
Close-Grip Front Lat Pulldown
Pullups
smith Close-Grip Bench Press
Lying Close-Grip Barbell Triceps Press To Chin
Reverse Grip Tricep Pushdown

iam 16 years old and 177cm and 76 kilos.i want to gain muscle.
i do 3 sets 8-10 reps.
should i change some exercises or reps?i would like your opinion...
sorry for my english.i am greek and for this i have same mistakes at words

[kostasosfp]

please someone to help me

[bigtallox]

please someone to help me

URG, nobody replied in 30 minutes, and you had to post this?

Find a pre-defined beginner routine created by an expert who knows what they're doing. Your routine isn't ideal.

[kostasosfp]

i have been going to gym for 1 year.this programm is not mine.i agree with you and i know that this programm is not good enough but i would like to tell me what is wrong?reps or exercises or split or all these?can i do something to do this programm better or i should change this with another???thanks

[SuffolkPunch]

You can't fix that. Choose one from the sticky threads

[kostasosfp]

this week i will change my programm and for this i want your opinion.i chose programm and i want your opinion about it.
C:\Users\TURBO_X\Desktop\dexter's workout programm.htm
is the sets for arms enough?i want to make big arms.should i add one exercise for calves or not?finally i was doing incline barbell bench presses at my last programm.should i alternate incline presses with anoher exercise or not?

[glwanabe]

this week i will change my programm and for this i want your opinion.i chose programm and i want your opinion about it.
C:\Users\TURBO_X\Desktop\dexter's workout programm.htm
is the sets for arms enough?i want to make big arms.should i add one exercise for calves or not?finally i was doing incline barbell bench presses at my last programm.should i alternate incline presses with anoher exercise or not?

BIG ARMS!! They come last. First you build your legs, and your back, and your shoulders, and your chest. Then, you can build some arms! And not until then.

[kostasosfp]

ok.but is this programm good enough to start do it??

[SuffolkPunch]

no.

[drichards1]

this is mya programm:

MONDAY (chest-biceps-foreams)
Barbell Bench Press
incline Dumbbell Bench Press
pull over
cross over
Alternate Hammer Curl
Standing Bicep Cable Curl
Hammering Lying Curls

TUESDAY(shoulders-lower body)
smith Full Squat
leg press
Lying Leg Curls
machine for calves
Seated Bent Over Rear Delt Raise
Smith Machine Behind The Neck Press
Standing Front Barbell Raise

THURSDAY(back exercises-triceps)
Bent Over Barbell Row
Seated Cable Rows
Close-Grip Front Lat Pulldown
Pullups
smith Close-Grip Bench Press
Lying Close-Grip Barbell Triceps Press To Chin
Reverse Grip Tricep Pushdown

iam 16 years old and 177cm and 76 kilos.i want to gain muscle.
i do 3 sets 8-10 reps.
should i change some exercises or reps?i would like your opinion...
sorry for my english.i am greek and for this i have same mistakes at words

never work chest and shoulders on consecutive days. I don't want to get into tryin to fix that routine. try this

mon- chest/tri
tues- back/bi
wed- off
thurs- legs
fri- friday

[drichards1]

never work chest and shoulders on consecutive days. I don't want to get into tryin to fix that routine. try this

mon- chest/tri
tues- back/bi
wed- off
thurs- legs
fri- friday

i mean friday-shoulders

[kostasosfp]

i mean friday-shoulders

yes i undertsand.thanks.i will correct it.if i correct it do you thing that the new programm is good or not?because SuffolkPunch said no nad for this i want your opinions.

[MDPower75]

the new programm is good or not?

We can't tell you if the other program is any good....you gave a link to your C drive on your computer!

Try doing Starting Strength or 5x5.

[drichards1]

We can't tell you if the other program is any good....you gave a link to your C drive on your computer!

Try doing Starting Strength or 5x5.

we're gonna need a hacker...

[kostasosfp]

We can't tell you if the other program is any good....you gave a link to your C drive on your computer!

Try doing Starting Strength or 5x5.

yes sorry...this is the new programm:

Workout #1
DB/BB Bench Press - 10-8-6-4 Reps
DB/BB Incline Press - 10-8-6-4 Reps
Incline/Flat Flys - 10-8 Reps
Cable CrossOvers - 10-8-6 Reps
Skull-Crushers - 10-8 Reps
Tricep Rope Pushdown - 10-8 Reps


Workout #2
Pull-ups/Cable Pull-downs - Failure/10-8-6 Reps
Seated Rows/One Arm Rows - 10-8-6 Reps
Straight Arm Pulldowns - Failure Reps
BB Curls - 10-8 Reps
Hammer Curls/Incline Curls - 10-8 Reps
*Alternate Chin Ups For Pullups Randomly - Failure Reps


Workout #3
Squats/Legpresses - 15-10-5 Reps
Deadlifts - 12-10-8 Reps
Leg Extension - 12-10 Reps
Lying Leg Curls - 12-10 Reps
DB/BB Shoulder Press - 12-10-8 Reps
Lateral Raises - 10-8-6 Reps
RearDelt Cable Pulls - 10-8-6 Reps
Front Raises/Upright Rows - 10-8-6 Reps

i think of doing a 5x5 programm when i finish it.
now i think that you can see the programm and tell me your opinion...
sorry for the mistake with the link

[drichards1]

yes sorry...this is the new programm:

Workout #1
DB/BB Bench Press - 10-8-6-4 Reps
DB/BB Incline Press - 10-8-6-4 Reps
Incline/Flat Flys - 10-8 Reps
Cable CrossOvers - 10-8-6 Reps
Skull-Crushers - 10-8 Reps
Tricep Rope Pushdown - 10-8 Reps


Workout #2
Pull-ups/Cable Pull-downs - Failure/10-8-6 Reps
Seated Rows/One Arm Rows - 10-8-6 Reps
Straight Arm Pulldowns - Failure Reps
BB Curls - 10-8 Reps
Hammer Curls/Incline Curls - 10-8 Reps
*Alternate Chin Ups For Pullups Randomly - Failure Reps


Workout #3
Squats/Legpresses - 15-10-5 Reps
Deadlifts - 12-10-8 Reps
Leg Extension - 12-10 Reps
Lying Leg Curls - 12-10 Reps
DB/BB Shoulder Press - 12-10-8 Reps
Lateral Raises - 10-8-6 Reps
RearDelt Cable Pulls - 10-8-6 Reps
Front Raises/Upright Rows - 10-8-6 Reps

i think of doing a 5x5 programm when i finish it.
now i think that you can see the programm and tell me your opinion...
sorry for the mistake with the link

looks okay but I think a 4 day split would be a better choice. it would make it easier to complete your workout in an hour or so. You don't want to train so long that you get into a catabolic state

[kostasosfp]

my big problem is the school and my subjects and for this i can't go to gym 4 days every week.for this i chose this programm from bodybuilding workout database.some weeks i can go 4 days but no always.
today i did WORKOUT#1 and i completed in 70 minutes.do you think that to do 70 minutes is too much for one day???
then i would like someone to explain me something because i am greek and i can't understand something.at workout#2 the last exercise is chin ups or pull ups?
thank you...

[caseyizzle]

my big problem is the school and my subjects and for this i can't go to gym 4 days every week.for this i chose this programm from bodybuilding workout database.some weeks i can go 4 days but no always.
today i did WORKOUT#1 and i completed in 70 minutes.do you think that to do 70 minutes is too much for one day???
then i would like someone to explain me something because i am greek and i can't understand something.at workout#2 the last exercise is chin ups or pull ups?
thank you...

I have a feeling this guy's account is a joke.

[kostasosfp]

I have a feeling this guy's account is a joke.

what you mean???

[kostasosfp]

hi,now i have finished all these workout programms which i have writen.now i want to lose fat.for this i look for a workout programm.i found the 12 week daily video trainer from bodybuilding.com.is this good enough?
if it is not good enough can you propose any other workout programm!!!???

[kostasosfp]

please someone help me.i look for a transformation workout programm.is the 12 week daily video trainer good enough to do this?
thank you....

[Nellanaesp]

please someone help me.i look for a transformation workout programm.is the 12 week daily video trainer good enough to do this?
thank you....

You should just do what I'm doing. Go to the thread forum.bodybuilding.com/showthread.php?t=4195843 (A simple Beginner's Routine) and start with that. You're not going to get a total body transformation overnight. That's the thing you have to aceept, as I did. You have to work hard and be patient. Don't try to overwork yourself by working every muscle; do it in phases. You're 16 years old, so don't try to tell me you're not a beginner. I know I am.

[kostasosfp]

You should just do what I'm doing. Go to the thread forum.bodybuilding.com/showthread.php?t=4195843 (A simple Beginner's Routine) and start with that. You're not going to get a total body transformation overnight. That's the thing you have to aceept, as I did. You have to work hard and be patient. Don't try to overwork yourself by working every muscle; do it in phases. You're 16 years old, so don't try to tell me you're not a beginner. I know I am.

ok i will do this.

[kostasosfp]

hi.this week i will change my workout programm.i follow a 3 day split because i can go to gym only 3 times per week.
i am thinking to do this programm:

1st day chest-shoulders-triceps
flat barbell press 4x 10-8-6-6
incline dumbbell press 3x 10-8-6
dumbell pull over 3x 12-10-8
seated dumbell press 4x 10-8-6
barbell front lateral raise 3x12-10-8
bent-over bumbbell lateral raise 2x10-8
pressdown 3x10-8-6
one arm triceps extension 3x10-8-6

2nd day:legs-calves
squat 4x20-15-10-10
dumbell lunge 3x10-10-8
leg extension 3x12-10-8
leg curl 3x15-10-10
standing calf raises 4x15-15-12-10

3rd day: back biceps
pull up 4x 4-3-3-2 (because i can't do more reps)
bent over barbell row 3x10-8-6
t-bar row 3x10-8-6
one arm dumbbell row 2x10-8
shrugs 3x12-10-10
seated dumbell curl 4x12-10-8-6
preacher curl 2x10-10
concentration curl 2x10-8

i will do abs 2nd and 3rd day.can i do this programm or i should change something?i wait for your opinion.

[kostasosfp]

please if someone can tell me if it is a good programm.
i am thinking if it is wrong to do one arm dumbbell row on my back day because sets are too much.then i am thinking to change one arm triceps extension from 1st day and add close grip bench presses.
which is your opinion?

[_Jordo]

These threads should just be deleted.

[SuffolkPunch]

kostasosfp - don't do this program, choose one from the 'sticky' threads at the top of this forum. They are all designed by experts and have been proven to work by many people.

[kostasosfp]

kostasosfp - don't do this program, choose one from the 'sticky' threads at the top of this forum. They are all designed by experts and have been proven to work by many people.

ok.i did the question because my gym's trainer gave me this.
if it is not good i will choose an other from the top of the forum

[Engineer_Guy]

Is this a troll?

[j.daddy]

Its a little much for a begginers workout. Try putting back and bicepts together, chest and tris, lower alone and shoulders alone. Back and bis are pull workouts, do bis after back. The same with chest and tris, chest first.