Rate my programme plz

**King** · 04-04-2007 07:56 PM

Hi this is my current routine (ive been on it 4 weeks now) it was made for me and my mate buy a guy he knows (the guys an mma fighter from scotland

) it seems to be going well atm, i'd just like to get everyones opinions and any additions/modifications you'd make.

Monday

Chest

Bench Press 3x6-10
Incline Press 3x6-10
DB Flyes 2x6-10
Incline DB Flyes 2x6-10
Cable Flyes 1x30 (very light, burnout set)

Biceps

Barbell Curls 3x6-10
Preacher Curls 2x6-10
DB Hammer Curls 2x6-10
Preacher Curls 1x20 (each arm with a light weight for a burnout)

Tuesday

Basketball 3 on 3

Wednesday

Legs

Squats 1x10 (warm-up)
Squats 4x6-10
Leg Press 3x6-10
Ham Curls 3x6-10
Leg Extensions 3x6-10
Seated Calf Machine 3x10-15
Standing Calf Machine 3x10-15

Thursday

Back

Wide Grip Pulldowns 3x6-10 (palms forward)
Close Grip Pulldowns 3x6-10 (palms inward)
Barbell Rows 3x6-10
Deadlifts 3x6-10
Cable V-Bar Pulls 3x6-10

Abs

Crunches 1x20
Incline Crunches 1x20
Leg Raises (dip station) 1x10

(All in 1 circuit no rest between each exercise, rest for 1 minute and repeat so
you do 2 total sets. Increase reps by 1 every week)

Friday

Shoulders

DB Press 3x6-10
Side DB Raises 3x6-10
Upright Rows 3x6-10
Rear Pec Deck 3x6-10

Traps

Barbell Shrugs 4x6-10

Triceps

Bench Dips 3x6-10
Skullcrushers 3x6-10 (ez bar)
Cable Pushdowns 3x6-10
Cable Pushdowns 1x30 (very light, burnout set)

Thanks for taking a look and all opinions are appreciated!

**SamD** · 04-04-2007 08:24 PM

Quote

Originally Posted by King

Hi this is my current routine (ive been on it 4 weeks now) it was made for me and my mate buy a guy he knows (the guys an mma fighter from scotland

) it seems to be going well atm, i'd just like to get everyones opinions and any additions/modifications you'd make.

Monday

Chest

Bench Press 3x6-10
Incline Press 3x6-10
DB Flyes 2x6-10
Incline DB Flyes 2x6-10
Cable Flyes 1x30 (very light, burnout set)

Biceps

Barbell Curls 3x6-10
Preacher Curls 2x6-10
DB Hammer Curls 2x6-10
Preacher Curls 1x20 (each arm with a light weight for a burnout)

Tuesday

Basketball 3 on 3

Wednesday

Legs

Squats 1x10 (warm-up)
Squats 4x6-10
Leg Press 3x6-10
Ham Curls 3x6-10
Leg Extensions 3x6-10
Seated Calf Machine 3x10-15
Standing Calf Machine 3x10-15

Thursday

Back

Wide Grip Pulldowns 3x6-10 (palms forward)
Close Grip Pulldowns 3x6-10 (palms inward)
Barbell Rows 3x6-10
Deadlifts 3x6-10
Cable V-Bar Pulls 3x6-10

Abs

Crunches 1x20
Incline Crunches 1x20
Leg Raises (dip station) 1x10

(All in 1 circuit no rest between each exercise, rest for 1 minute and repeat so
you do 2 total sets. Increase reps by 1 every week)

Friday

Shoulders

DB Press 3x6-10
Side DB Raises 3x6-10
Upright Rows 3x6-10
Rear Pec Deck 3x6-10

Traps

Barbell Shrugs 4x6-10

Triceps

Bench Dips 3x6-10
Skullcrushers 3x6-10 (ez bar)
Cable Pushdowns 3x6-10
Cable Pushdowns 1x30 (very light, burnout set)

Thanks for taking a look and all opinions are appreciated!

Have you trained before these 4 weeks or just starting fresh?

**King** · 04-04-2007 08:29 PM

No ive been training on an old programme (made by the same guy) for about 8 months but I was seriously limited by my old gym (they lacked alot of equipment and only had 50kg of weights lol) I should have made the move sooner really.

**Karlos02** · 04-04-2007 08:34 PM

rate it? hmmm 0.5/10.

**SamD** · 04-04-2007 08:35 PM

That just seems like a pretty intense routine and possibly some over training there!

I'm no expert so maybe some of the other guys can comment???

What are you eating like and how much WPC are you having?

cleaver · 04-04-2007 08:41 PM

This looks like the crazy kind of routines that people do in the gym I go to!

Seems a bit excessive to me given that you have been training for only 9 months or so.

Many Pros probably do less than this.

kp1512 · 04-04-2007 08:41 PM

King

Unless you are genetically gifted, thats some serious overtraining buddy.

I feel sorry for your Central Nervous System if you have been doing that for more than 3 weeks. In terms of your muscles, they must be barely recovering....if at all.....

How are you finding it? Diet etc?

KP