Rate my Lifting Program!

  • Tyinstl

    Posts: 353

    Jan 22, 2010 9:39 PM GMT
    My trainer gave me this workout program to do. It feels a little light, is it enough? Am I targeting everything? I felt like I wasn't hitting the inner parts of my chest when I did Monday's workout, tell me what you think.

    All exercises are {8-12}x3 at the weight that promotes lifting to failure, 1-2 mins rest between sets.

    Monday: Chest
    1. Bench Press
    2. Hammer Strength Bench (I think this means the bench press machine)
    3. Dumbbell Incline Flys
    4. Machine Flys

    Tuesday: Legs/Abs
    1. Squat
    2. DB Lunges
    3. Leg Extensions (Machine)
    4. Leg Curls (Machine)
    5. Deadlift

    Wednesday: Shoulders/Traps
    1. Military Press (standing)
    2. Shoulder Shrugs
    3. Cable Lat. Raises
    4. DB Lateral Raises
    5. Rear Deltoids Machine

    Thursday: Biceps/Triceps
    Supersets:
    1. Preacher Curl -> Dip
    2. Alternating DB Curls -> Cable Kickbacks
    3. Concentrated Curls -> Skull Crushers

    Friday: Back/Abs
    1. Rows (standing)
    2. Deadlifts
    3. Lat Pulldown
    4. DB Rows
    5. Machine Rows
  • Posted by a hidden member.
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    Jan 22, 2010 10:22 PM GMT
    It does seem pretty basic, but it probably hits most of the muscles it wants to and as long as you begin light then add weight and control your reps and make yourself really feel the last reps and the last set you should do well still.

    My armchair opinion of course.
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    Jan 22, 2010 10:24 PM GMT
    I would add something for you calves on your leg day.
  • Tyinstl

    Posts: 353

    Jan 23, 2010 7:37 AM GMT
    muscl11 saidI would add something for you calves on your leg day.


    Okay, i'll do some calf raises.

    Is it sufficient other than that?
  • Posted by a hidden member.
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    Jan 23, 2010 10:12 AM GMT
    I donĀ“t understand why trainers give 5 way splits to non body builders...
  • Posted by a hidden member.
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    Jan 23, 2010 4:54 PM GMT
    There's really no "inner" part to the chest. Study the muscle.

    You don't have forearms in there.
    You should have some HIIT in there.
    Calves need to be in there.
    Wouldn't hurt to do some post workout stretching.

    You could maybe do some more on legs. Arms could be hit at a higher frequency, but, it's fine the way it is.

    Eat.
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    Jan 23, 2010 5:18 PM GMT
    Good post, it's helpful to see some detail on a program as well as comments on it. I struggle a bit because I don't have all the equipment for each one of those exercises. But I try to compensate with something that seems to work the same groups.

    I'm curious what your trainer recommends for cardio in there.... not every day, I would imagine?

    thanks for the post!