Please can I have your advice on my full body routine - is it too much?

[chocheaven]

Hi all,

I'm still relatively new to the gym. I'm 5'7, 122lb, wanting to gain some curves. A PT at my gym pulled together the following program for me. I literally feel like I am dying at the end of it...it's tough! I know this is because I need to build my strength and fitness. But I wondered if it may be too complex. Please can you give me your opinions. (PS I am not training with the PT, he kindly offered to pull together the program for me to do alone):

Training days - 3 times a week

Workout 1:
Deadlift (using trap bar) - 6x4
Superset - DB chest press/Skull crusher - 10x3 (both)
Superset - Wide grip lat pull down/close grip upright bb row - 12x3 (both)
Superset - Seated DB press/Reverse flys - 8x4 (both)
Superset - High row machine/BB or DB Bicep curls - 10x3 (both)
Superset - DB walking lunges/DB calf raises - 20x2 (both)
Superset - BB Good Mornings/BB Squat & press - 12x2 (both)

Workout 2:
Hack squat machine - 8x4
Romanian deadlift - 12x3
Superset: Incline DB press/Incline fly - 10x3 (both)
Supserset: Low row cable/wide grip upright BB row - 12x3 (both)
Superset: V car lat pull down/DB hammer curl - 10x3 (both)
Superset: Standing military press/DB bent over row/bodyweight dips - 10x3, 12x3, 12x3
Single leg extension - 10x3
Seated calf raise - 10x3

Workout 3:
Kettlebell goblet squat dropsets - 8x5
DB chest press - 8x4
DB one arm row - 10x3
Superset: Straight arm pulldown/Cable face pull - 15x2 (both)
Superset: DB shoulder press/DB shrugs - 8x4 (both)
Superset: Cable bicep curl/cable tricep extension - 10x3 (both)
Lateral raise - 10x3
Glute kick back machine - 8x4
DB split squats - 10x3
Lying leg curl (machine) - 12x3

Would appreciate any advice and critique.

Thanks in advance

[spradish]

Yes, it's too much. I would suggest getting on a program like Fierce 5 (see Workout Program section) or String Curves or Starting Strength. All 3 are full body and for beginners.

I like supersetting some exercises but, phew, the supersets above make no sense to me. Lat pulldown and rows? Good mornings and squats?

[ironwill2008]

Hi all,

I'm still relatively new to the gym. I'm 5'7, 122lb, wanting to gain some curves. A PT at my gym pulled together the following program for me. I literally feel like I am dying at the end of it...it's tough! I know this is because I need to build my strength and fitness. But I wondered if it may be too complex. Please can you give me your opinions. (PS I am not training with the PT, he kindly offered to pull together the program for me to do alone):

Training days - 3 times a week

Workout 1:
Deadlift (using trap bar) - 6x4
Superset - DB chest press/Skull crusher - 10x3 (both)
Superset - Wide grip lat pull down/close grip upright bb row - 12x3 (both)
Superset - Seated DB press/Reverse flys - 8x4 (both)
Superset - High row machine/BB or DB Bicep curls - 10x3 (both)
Superset - DB walking lunges/DB calf raises - 20x2 (both)
Superset - BB Good Mornings/BB Squat & press - 12x2 (both)

Workout 2:
Hack squat machine - 8x4
Romanian deadlift - 12x3
Superset: Incline DB press/Incline fly - 10x3 (both)
Supserset: Low row cable/wide grip upright BB row - 12x3 (both)
Superset: V car lat pull down/DB hammer curl - 10x3 (both)
Superset: Standing military press/DB bent over row/bodyweight dips - 10x3, 12x3, 12x3
Single leg extension - 10x3
Seated calf raise - 10x3

Workout 3:
Kettlebell goblet squat dropsets - 8x5
DB chest press - 8x4
DB one arm row - 10x3
Superset: Straight arm pulldown/Cable face pull - 15x2 (both)
Superset: DB shoulder press/DB shrugs - 8x4 (both)
Superset: Cable bicep curl/cable tricep extension - 10x3 (both)
Lateral raise - 10x3
Glute kick back machine - 8x4
DB split squats - 10x3
Lying leg curl (machine) - 12x3

Would appreciate any advice and critique.

Thanks in advance

This mish-mash is horrendous; it's far too screwed-up to 'fix.'




Junk the entire thing and, as advised above, start on this well-structured beginner program:

Fierce 5 Novice routine:
http://forum.bodybuilding.com/showth...hp?t=159678631


If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:
http://exrx.net/Lists/Directory.html

[Junsuiakai]

To put things into perspective. Because a lot of us think more exercises, more volume = more potential and more growth.

How are you planning to progress on so many exercises?

It is too much to keep increasing the weight, reps over time.

One good reason fierce 5 is suggested is because it is manageable progression.

Doing too much will just keep you held back, stuck in the low weight, set, rep ranges because you are gassed after 5-6 exercises.

And that is not even addressing the potential for injury and imbalances.

I just wanted to give you a more indepth reason for why your program is not optimal nor recommended.

[chocheaven]

To put things into perspective. Because a lot of us think more exercises, more volume = more potential and more growth.

How are you planning to progress on so many exercises?

It is too much to keep increasing the weight, reps over time.

One good reason fierce 5 is suggested is because it is manageable progression.

Doing too much will just keep you held back, stuck in the low weight, set, rep ranges because you are gassed after 5-6 exercises.

And that is not even addressing the potential for injury and imbalances.

I just wanted to give you a more indepth reason for why your program is not optimal nor recommended.

Hi, thank you for your response.

A PT at the gym pulled together these workouts for me. I am a newbie so really had no idea where to start.

I've looked at Fierce 5 and Strong Curves and am favouring Strong Curves at the moment...or do you think this is bad choice?

My nutrition is a major flaw too and I really need to work on that and start tracking my macros.

I guess the main issue here is that I'm a naturally skinny female (with a tummy!) and whilst a lot of women train to lose fat and gain muscle, I can't afford to be losing too much fat (except the tummy) so it's a lot harder choosing the right program, especially when you have no idea where to start.

Help from all you guys is really much appreciated!

[ironwill2008]

I guess the main issue here is that I'm a naturally skinny female (with a tummy!) and whilst a lot of women train to lose fat and gain muscle, I can't afford to be losing too much fat (except the tummy) so it's a lot harder choosing the right program, especially when you have no idea where to start.

I'm not Junsuiakai, but it's very likely that your 'tummy' isn't fat but instead is weak, untrained abdominal muscles, allowing your innards to press outwards.

Most regulars here advise F5, since it's well-supported in these forums if trainees have questions about it, or experience some issue or problem once they get under way with it.

Strong Curves gets a lot of positive response in this particular forum as well, and while I'm not familiar enough with it to recommend it over F5, I respect the knowledge and experience of those who do and post here regularly.

[FlamingHomer]

This mish-mash is horrendous; it's far too screwed-up to 'fix.'




Junk the entire thing and, as advised above, start on this well-structured beginner program:

Fierce 5 Novice routine:
http://forum.bodybuilding.com/showth...hp?t=159678631


If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:
http://exrx.net/Lists/Directory.html

yeah basically came in here to say this - heard great things about fierce 5.