Is this routine good ?

[Alexisss]

Hey guys, new here.

I am a beginner who went yesterday to a gym for the first time and was so puzzled on what to do when one of the trainers there approached me.

He is super jacked and told me that he saw that I am new and he would help me out and he said two things: That he can't spend time on me as he has his own paid clients but he told me that what I would do here won't matter if I don't eat right so he wrote on a piece of paper a link which took my to some sites which contained information for macros and total calories and how to compose my own diet. I have got to admit pretty interesting stuff.


He also wrote me a routine. So, this is what he wrote me:

Day 1: Chest, Triceps.

Flat bench press: 5x6-10
Incline bench press: 5x6-10
Dumbbell flies: 4x6-10
Dips for chest:5x6-10

Triceps pressdown 4x6-10
Skullcrushers 4x6-10
Rope pressdowns 4x-6-10

Day2: Back and biceps

Deadlift 5x6-10
Barbell rows 5x6-10
One-arm dumbbell rows 5x-10
Lat pulldowns with long bar 4x6-10
Lat pulldowns with v-bar 4x6-10
Seated Rows 4x6-10
Straight arm lat pressdowns 4x6-10

Ez-bar curls 4x-6-10
Hammer curls 4x6-10
concentration curls 4x6-10


Day3 : Shoulders and Legs

Barbell Squats 5x6-10
Leg press 5x6-10
Leg extensions 4x8-12
Hamstring curls 4x8-12
Seated calf raises 4x10-15


Shoulder press 5x6-10
Side lateral raises 4x6-10
Front raises 4x6-10
Rear delt flies

and 1-2 sets of light Facepulls for shoulder health.


His notes are the following: Do day 1 2 3 consecutively and take a day off and start again; Start with only compound movements ( I googled it and bench presses; shoulder press; deadlifts; leg presses; squats are those, right ?) and then add the isolation work gradually. When you can do 8-10 clean chins, substitute both lat pulldowns for 5 sets of bodyweight chins. Focus on form on all of the exercise and start with the bar.


He was really nice to me and he gave me this for free but after doing some reading I don't know what to think, but I also don't want to spit in his face.

What do you guys think ? Thanks

[Khazima]

If you're only just starting then you should really run something like Jason Blaha's Ice Cream Fitness 5x5 Novice Program | Muscle & Strength

The routine he gave you is more advanced and will not yield better results than the link I gave you.

[Alexisss]

If you're only just starting then you should really run something like Jason Blaha's Ice Cream Fitness 5x5 Novice Program | Muscle & Strength

The routine he gave you is more advanced and will not yield better results than the link I gave you.

Yes that is why I made the thread... But he did direct me to the more important stuff - diet, and it is all legit. I am sure that icecream fitness' routine also would be nice and yield the same results but what do you think about this one the trainer gave me ? I it stupid or anything like that ? You said that the full-body by ICF would yield the same results but what would happen with this routine ? Less results ? Physique imbalance or what ? And thanks for your input man

[Khazima]

I believe Icecream fitness 5x5 will yield better results in all aspects for a beginner.

His program is ok, as long as you're eating enough you're going to grow no matter what, but ICF 5x5 would be better.

[Alexisss]

I don't mean to sound like a know-it-all because I know shit. Just want to ask by ok, how ok is it ? I mean he did write it though, and said to just do the compounds and add the isolations when I get used to training and one by one. That's the way I am going to do it but I was wondering how is this program overall ? I mean some muscle groups should not have less than x amount of exercise some shouldn't go above x amount of exercises and etc. Any stupid repetitive stuff ?

Btw, we are talking about a goal physique like Jeff Seid's. I know that this comes down to diet and years of dedication but just to have something to follow in the gym that is not counterproductive to my goals

[Khazima]

Day 1: Chest, Triceps.

Flat bench press: 5x5
Incline bench press: 3x6-10
Dips for chest: 3xfailure

close grip bench press 3x6-10
Skullcrushers 2x10-12

Day2: Back and biceps

Deadlift 5x5
Barbell rows 5x5
Lat pulldowns with long bar 4x6-10
Seated Rows 2x8-12

Ez-bar curls 3x8-12
Hammer curls 3x8-12


Day3 : Shoulders and Legs

Barbell Squats 5x5
Leg press 3-4x6-8
Seated calf raises 4x10-15


Barbell shoulder press 5x5
Side lateral raises 3x8-12
Rear delt flies 3x8-12 OR
Facepulls 3x12-15



In bold is how I would change it, the amount of volume he has given you for a 3 on 1 off split is absolutely ridiculous.

[Alexisss]

Day 1: Chest, Triceps.

Flat bench press: 5x5
Incline bench press: 3x6-10
Dips for chest: 3xfailure

close grip bench press 3x6-10
Skullcrushers 2x10-12

Day2: Back and biceps

Deadlift 5x5
Barbell rows 5x5
Lat pulldowns with long bar 4x6-10
Seated Rows 2x8-12

Ez-bar curls 3x8-12
Hammer curls 3x8-12


Day3 : Shoulders and Legs

Barbell Squats 5x5
Leg press 3-4x6-8
Seated calf raises 4x10-15


Barbell shoulder press 5x5
Side lateral raises 3x8-12
Rear delt flies 3x8-12 OR
Facepulls 3x12-15



In bold is how I would change it, the amount of volume he has given you for a 3 on 1 off split is absolutely ridiculous.

Thanks man, I will be doing it this way if you think it would be productive towards my goal. Just a few more questions if I may:

1. Can I do seated dumbbell shoulder press instead of the bb ?

2. No need for front delt iso ?

3. Being honest, in your opinion, are those combos good for development ? I mean, some people argue that biceps is too fatigues after back training to be worked and stuff like that

4. I lose balance when doing a squat and have trouble going below parallel. In a smith machine that doesn't happen. So that I gain some strength and balance and get used to it, is doing the squat in a smith machine a bad idea ?

[Khazima]

1. Can I do seated dumbbell shoulder press instead of the bb ?

Yes but barbell is better IMO, if you want to do dumbbell do 4-5x6-8

2. No need for front delt iso ?

No, pressing on chest day and shoulder pressing is more than enough.

3. Being honest, in your opinion, are those combos good for development ? I mean, some people argue that biceps is too fatigues after back training to be worked and stuff like that

Yes this is ideal for development but ICF 5x5 would probably be even better. Make sure to focus on your back on back day, then a couple of sets for biceps and they'll be finished nicely.

4. I lose balance when doing a squat and have trouble going below parallel. In a smith machine that doesn't happen. So that I gain some strength and balance and get used to it, is doing the squat in a smith machine a bad idea ?[/QUOTE]

Squat lighter until you get the form down, work on your mobility, nothing can replace the free weight squat.

[Alexisss]

1. Can I do seated dumbbell shoulder press instead of the bb ?

Yes but barbell is better IMO, if you want to do dumbbell do 4-5x6-8

2. No need for front delt iso ?

No, pressing on chest day and shoulder pressing is more than enough.

3. Being honest, in your opinion, are those combos good for development ? I mean, some people argue that biceps is too fatigues after back training to be worked and stuff like that

Yes this is ideal for development but ICF 5x5 would probably be even better. Make sure to focus on your back on back day, then a couple of sets for biceps and they'll be finished nicely.

4. I lose balance when doing a squat and have trouble going below parallel. In a smith machine that doesn't happen. So that I gain some strength and balance and get used to it, is doing the squat in a smith machine a bad idea ?

Squat lighter until you get the form down, work on your mobility, nothing can replace the free weight squat.[/QUOTE]

Thanks for this, I believe that with a proper diet and the split you gave me I will start looking very nice and big.

The thing about squats is, this actually happens only with the bar . As you can see, I am a bit bitchy about what routine to take on but I am no ego lifter. I start out with the bar only and let me tell you what happened with the bench press. The bar on a regular bench was too heavy even for one rep so I started out on the smith machine whose bar is not even 5 kilos because it is attached to support ropes. I started with 2,5kg plates on the smith machine reaching failure ( failure to me = I do clean and strict reps and when I squeeze out a rep without good form I stop, that usually occurs at the 10th rep). So I did it a few workouts on the smith and when I reached about 12,5kg plates on the smith I went to the normal bench press and could do 5 sets of 6-12 controlled with proper form with the bar + 2,5kg plates. Was wondering if the same could happen with squats ?

[Khazima]

It takes a very long time to build an impressive physique, naturally making gains is a very slow process.

What happens to lose balance? Try bodyweight squatting for a while first, then squat holding a dumbbell to your chest, and graduate to the bar, using a smith machine is going to start you off relying on a fixed bar path.

[Alexisss]

I just can't get to the bottom and when I try to do it although I try to force it through my heels I am about to fall on my but my fingers go up (of my feet) and it's like I am trying to sit in a chair and someone pulls it and you fall, that's how it feels.

[zempey]

If you can do shoulders after training legs, then you didn't hit your legs anywhere near hard enough. I would do it as a 4 day split, not 3. I personally do a 5 day split, back, chest, legs, shoulders, arms. I take a day off after legs and after arms. I did a 5x15 routine all summer that really help lean me out and made my strength and endurance sky rocket. This will also help your newbie tendons and connective tissue get stronger with less chance of injury. I would up my weight when I could do 3 sets of 15 and 13-14 on the final sets. Good luck in your journey into the weight training world, it is a great lifestyle.

[zempey]

As for squats, you need to work on form, unlocking your hips and getting the proper arch in your back is important for balance. I always try to push through the center of my feet, never just heels or the balls of my feet. This is probably the hardest movement you will do, just keep trying until you get it, stay away from the smith machine.

Try doing a set of push ups to failure everyday, this will greatly improve your chest strength, also start trying to do chin ups and dips. The more you can do these body weight exercises, the more balance and power you will build for lifting the actual weights.

[Alexisss]

If you can do shoulders after training legs, then you didn't hit your legs anywhere near hard enough. I would do it as a 4 day split, not 3. I personally do a 5 day split, back, chest, legs, shoulders, arms. I take a day off after legs and after arms. I did a 5x15 routine all summer that really help lean me out and made my strength and endurance sky rocket. This will also help your newbie tendons and connective tissue get stronger with less chance of injury. I would up my weight when I could do 3 sets of 15 and 13-14 on the final sets. Good luck in your journey into the weight training world, it is a great lifestyle.

1. Why so about shoulders and legs, I can't recall using them together in exercises and one of them making the other one fatigued?

2. Dips are a very neat exercise, why shouldn't I hold onto it forever, despite it not being with weights. I am currently doing it on an assisted machine as I cannot do it with my bodyweight but when I progress and can eventually add weights on myself that becomes a weighted dip, why not keep it forever as a very effective compound movement ?

[Khazima]

1. Why so about shoulders and legs, I can't recall using them together in exercises and one of them making the other one fatigued?

2. Dips are a very neat exercise, why shouldn't I hold onto it forever, despite it not being with weights. I am currently doing it on an assisted machine as I cannot do it with my bodyweight but when I progress and can eventually add weights on myself that becomes a weighted dip, why not keep it forever as a very effective compound movement ?

1. Because you should be too tired after training legs, they're easily the most tiring muscle group to train. I do a 4-5 sets of squats, some Deadlifts and calf raises and that's it for my leg days.

2. You can keep dips forever, he didn't mention to stop them he said to do them regularly to build the strength to manipulate your own bodyweight well because it translates to weight lifting.

3. You just need to get in the gym, being a beginner you need to stop over analysing things and just put the time and effort into your training and diet and you'll make great progress.

[Alexisss]

1. Because you should be too tired after training legs, they're easily the most tiring muscle group to train. I do a 4-5 sets of squats, some Deadlifts and calf raises and that's it for my leg days.

2. You can keep dips forever, he didn't mention to stop them he said to do them regularly to build the strength to manipulate your own bodyweight well because it translates to weight lifting.

3. You just need to get in the gym, being a beginner you need to stop over analysing things and just put the time and effort into your training and diet and you'll make great progress.

What if I don't want to emphasize that much on legs and train shoulders before them ?

[ghost0432]

I dont see anything wrong with it just give it atry and see for yourself how it works for you it looks solid to me.

[zempey]

Legs take a tremendous amount of effort to work them properly. You can do shoulders and legs on the same day, but you are selling yourself short by doing so. You just need to get in the gym and do compound lifts, then get in the kitchen and get your diet on point. Onc3 your body gets into the l8fting routine and you get more comfortable, you can change up your routine to a more advanced level.

[Alexisss]

1. Because you should be too tired after training legs, they're easily the most tiring muscle group to train. I do a 4-5 sets of squats, some Deadlifts and calf raises and that's it for my leg days.

2. You can keep dips forever, he didn't mention to stop them he said to do them regularly to build the strength to manipulate your own bodyweight well because it translates to weight lifting.

3. You just need to get in the gym, being a beginner you need to stop over analysing things and just put the time and effort into your training and diet and you'll make great progress.

Hey Khazima, if you were me and had my exact goal would you drop this routine and go for a P/P/L ?


If yes, give ma very good one , if you may

[Khazima]

Hey Khazima, if you were me and had my exact goal would you drop this routine and go for a P/P/L ?


If yes, give ma very good one , if you may

I would use the first link I gave you.

[Alexisss]

I would use the first link I gave you.

Man, I know that in your opinion fullbody 3x a week is most optimal but if I want to be more in the gym whats wrong with running a p/p/l ? Here is a ppl that a member from the forum of simplyshredded gave me

Push day:
Flat press: 5x5
DB press: 3x8-12
Dips: 3x8-12
OHP: 3x8-12
Lateral Raises: 3x12
Triceps pushdown: 3x8-12
Rolling DB extensions: 3x8-12

Pull day:
Barbell Rows: 5x5
Chins: 5 x failure
DB rows: 4x8-12
Rear delt flyes or facepulls: 4x8-12
DB curls: 4x8-12

Legs:
Box jumps: 2x10
Squats: 5x5
Lunges: 3x8-12
Glute-Ham raise: 4x8
Lying leg curls: 4x8-12


Any good ?

[bulldoghorn]

Alexisss,

You asked for advice, and when this advice was provided, you appear to want different advice.

Every experienced poster here has a different opinion, albeit similar. You were given sound advice by Khazima, either take it or leave it. Go start your plan and find out if your research works for you, instead of trying to sell your own opinions and have someone tell you that your plan will work great. Nobody knows if your plan will work for you. Only you will know, and only after trying it out. You will probably modify whatever plan you have over time anyway. Nothing will be set in stone.

Your diet will play a SIGNIFICANT role in your goals. Percentage wise maybe up to 60-70%. Become an expert through your own journey, not someone else's journey.