did my trainer give me a good routine to build muscle?

[Tybittz3]

did my trainer give me a good routine to build muscle??

I'm a male who's 5 foot 8 and around 148-150lbs. my goal is to build muscle and my current program looks like this:



Monday chest and delts:



Wide grip barbell bench press



warmup set 1: 5 reps 75lb

warmup set 2: 5 reps 90lb

warmup set 3: 3 reps 105lb

working set 1 10+ reps 115lb

working set 2: 10 reps 105lb

working set 3: 10 reps 105lb

working set 4: 10 reps 105lb



incline barbell bench press



3 sets for as many reps as possible at 105lb



modified arnold press: 4 sets of 12 reps at 15lb



standing cable flies: 4 sets of 15 reps each



kneeling cable tricep extension: 5 sets of 15 reps each





Tuesday: Back and Quads:



Underhand Grip Lat Pulldown 3 sets of 12 reps each

Bent Over Row (Barbell) 4 sets of 8 reps each

Seated Cable Row(Close Grip) 4 sets of 12 reps each

Goblet Squats (heels elevated) 3sets of 15 reps each

Leg Extensions 4 sets of 12 reps each



Wednesday: rest day



Thursday: shoulders bis and tris



Seated Barbell Overhead press: 4 sets of as many rounds as possible

Standing Lateral Raises (partials) 3 sets of 15 reps each

Straight Bar Upright Row 3 sets of 10-12 reps each

DB Hammer Curl (Partial Rang of motion) 3 sets of 10-12 reps each

Barbell Curls (straight bar) 2 sets of 12-15 reps each

Incline DB Curls 3 sets of 10-12 reps each



Friday: chest and Back:



Bench (2 second pause on chest + partial range of motion) 3 sets of 6 reps each at 100lb

DB Incline Bench 3 sets of 12 reps each

DB Flyes 3 sets of 15 reps each

Medium Grip Lat Pulldown 3 sets of 12 reps each

DB Row 3 sets of 10 reps each

straight bar curls 3 sets of 12 reps each.





really praying this is a good routine. ive gotten severely depressed from spending months in the gym and not seeing results....the feeback is appreciated.
I honestly don't know a good program from a bad one and feel like a ****ing idiot. every article and trainer gives conflicting advice and I don't know what's true anymore. it's extremely confusing and I'm tired of wasting money.

[paulinkansas]

I'm tired of wasting money.

.

Follow the Fierce 5 in the stickies of the Workout Programs forum. It's what I do, but I'm a frail and feeble little 56 year old guy as you can see

[TheShadowMan]

I noticed the muscle groups performed together change on certain days, any reason why for that? Seems like it would give the body mixed signals instead of consistency over time. *shrug

[weiss1967]

did my trainer give me a good routine to build muscle??
... every article and trainer gives conflicting advice and I don't know what's true anymore. it's extremely confusing and I'm tired of wasting money.

we all know the feeling. You are actually dong good. Feeling like an idiot is absolutely right feeling. We can't learn something if we feel like an expert. Sadly, this is the field where everybody is an expert.

What I did, and recommend you do the same : take ANY program and stick to it for at least two months. Then switch to another program.

Get it? Not asking or taking ADVICE, but complete PROGRAM. Do not "tweak" the program, suck it up, good or bad, and allow the program to work. What I was doing in the past, I was buying any weightlifting magazine, FLEX was my most favorite one, and take lifting program from it. Each issue of any lifting magazine has a program in it. I wasn't even buying a magazine, but rather taking it from magazine stand and flipping pages until I find a program.

Each program will have at least some exercises that you haven't done before. Use youtube and google and find out everything about those particular exercise. Do not dodge this part, continuous learning is important.

After a while you will have such collection of programs that you will see the general idea, how muscle groups are split through the programs. You will build a collection of exercises for each muscle group. And then you will be able to construct your own program, or adapt a program to available facility.

[SuicideGripMe]

we all know the feeling. You are actually dong good. Feeling like an idiot is absolutely right feeling. We can't learn something if we feel like an expert. Sadly, this is the field where everybody is an expert.

What I did, and recommend you do the same : take ANY program and stick to it for at least two months. Then switch to another program.

Get it? Not asking or taking ADVICE, but complete PROGRAM. Do not "tweak" the program, suck it up, good or bad, and allow the program to work. What I was doing in the past, I was buying any weightlifting magazine, FLEX was my most favorite one, and take lifting program from it. Each issue of any lifting magazine has a program in it. I wasn't even buying a magazine, but rather taking it from magazine stand and flipping pages until I find a program.

Each program will have at least some exercises that you haven't done before. Use youtube and google and find out everything about those particular exercise. Do not dodge this part, continuous learning is important.

After a while you will have such collection of programs that you will see the general idea, how muscle groups are split through the programs. You will build a collection of exercises for each muscle group. And then you will be able to construct your own program, or adapt a program to available facility.

There are different types of training modalities that lead to different responses in different individuals.... however, there are some objective truths in the fitness industry. The OP's program objectively is bad. German volume training, Max-OT, PHAT, Y3T, FST-7, 5x5... all have logic in their own right. The OP's routine does not seem to have much logic.

[patrenna]

did my trainer give me a good routine to build muscle??

I'm a male who's 5 foot 8 and around 148-150lbs. my goal is to build muscle and my current program looks like this:



Monday chest and delts:



Wide grip barbell bench press



warmup set 1: 5 reps 75lb

warmup set 2: 5 reps 90lb

warmup set 3: 3 reps 105lb

working set 1 10+ reps 115lb

working set 2: 10 reps 105lb

working set 3: 10 reps 105lb

working set 4: 10 reps 105lb



incline barbell bench press



3 sets for as many reps as possible at 105lb



modified arnold press: 4 sets of 12 reps at 15lb



standing cable flies: 4 sets of 15 reps each



kneeling cable tricep extension: 5 sets of 15 reps each





Tuesday: Back and Quads:



Underhand Grip Lat Pulldown 3 sets of 12 reps each

Bent Over Row (Barbell) 4 sets of 8 reps each

Seated Cable Row(Close Grip) 4 sets of 12 reps each

Goblet Squats (heels elevated) 3sets of 15 reps each

Leg Extensions 4 sets of 12 reps each



Wednesday: rest day



Thursday: shoulders bis and tris



Seated Barbell Overhead press: 4 sets of as many rounds as possible

Standing Lateral Raises (partials) 3 sets of 15 reps each

Straight Bar Upright Row 3 sets of 10-12 reps each

DB Hammer Curl (Partial Rang of motion) 3 sets of 10-12 reps each

Barbell Curls (straight bar) 2 sets of 12-15 reps each

Incline DB Curls 3 sets of 10-12 reps each



Friday: chest and Back:



Bench (2 second pause on chest + partial range of motion) 3 sets of 6 reps each at 100lb

DB Incline Bench 3 sets of 12 reps each

DB Flyes 3 sets of 15 reps each

Medium Grip Lat Pulldown 3 sets of 12 reps each

DB Row 3 sets of 10 reps each

straight bar curls 3 sets of 12 reps each.





really praying this is a good routine. ive gotten severely depressed from spending months in the gym and not seeing results....the feeback is appreciated.
I honestly don't know a good program from a bad one and feel like a ****ing idiot. every article and trainer gives conflicting advice and I don't know what's true anymore. it's extremely confusing and I'm tired of wasting money.

what's your diet like? I've found my diet is more important at building muscle than exercise alone.

[laojuntasa]

It seems like your trainer created a really thorough muscle-building strategy. With a wide range of workouts, it addresses all main muscle groups. Don't be too hard on yourself, progress takes time and everyone's journey is different.

[YammySmith]

It seems like your trainer created a really thorough muscle-building strategy. With a wide range of workouts, it addresses all main muscle groups. Don't be too hard on yourself, progress takes time and everyone's journey is different.

i agree that his trainer seems to have a good plan in position, targeting every muscle area. Similar to gaming, progress requires patience and regularity. If you keep going, your strength will increase similarly to how it would in a game.

[TAWS6]

The program is so good that it should be a Sticky for all to follow. Literally the GOAT.

[GeneralSerpant]

All of that and there's about 1.5 exercises for legs.

[luztolentino]

i agree that his trainer seems to have a good plan in position, targeting every muscle area. Similar to gaming, progress requires patience and regularity. If you keep going, your strength will increase similarly to how it would in a game.

hey if u guys ever looking for some fun and excitement outside of the gym, you might want to check out winz-casino.de for a thrilling gaming experience!