Hi i am just getting into my training at the gym. I was given a training program by a personal trainer at the gym to follow:
(3 Days a week plan)
chest/tricep
smith machine incline bench press 3-4x6-8
db flat bench press 3-4x 6-8
seated cable flyes 3-4x6-8

rope pushdowns 3x8-10
dip station 2x failure

Back/biceps
hammer strength high pulldown 3-4x6-8
lat pulldown 3-4x6-8
vertical traction machine 3-4x6-8

ez bar curls 3x8-10
db curls 3x8-10

shoulders/legs
shoulder press 3-4x6-8
behind cable lateral raises 3-4x6-8
db lateral raises 2x8
shrugs 3x20

leg extensions 3x 12-15
leg presses 4x8
seated calf raises 3x20

cardio 20 mins at start of every workout and 3x30 of total abs machine 3x a week.
Can i get in good muscular shape after 3 months?

Firstly, fire your PT
Personally think it is a horrid routine

Get on the freeweights, minimise the machine work, where are the squats, deadlifts etc

Abs machine a load of bollocks, add some ab work at the end of the leg session

Cardio after not before weights or later in the day / alternate day

All IMO of course..

GRIFF'S JOURNAL

ORIGINAL: Stallone60


Can i get in good muscular shape after 3 months?

No. it would take longer.

It is half-decent for a beginner but not ideal.

What routine would you recomend?

What is your experience level? How many times a week can you train? Any problems with flexibility etc.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

ORIGINAL: GRIFF 1980
Firstly, fire your PT
Personally think it is a horrid routine

Griff,

I see where you're coming from and PT's (though it was probably a fitness instructor not a PT) do give the same routein to everyone you have to remember you;re not there in the gym with the OP. It's a lot easier to form an opinion face to face and decide what level they should shoot for.

Are free weights better always?

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

Are free weights better always?

Yes

My
Applied Nutriceuticals RPM Log

Lets make it really simple for you.

1: Eat ****loads of food

2: Train 5 x 5 x 5

which is

Squats 5 sets, 5 reps
Deadlift 5 sets 5 reps
Barbell Row 5 sets 5 reps
Military Press/Push Press 5 sets 5 reps
Bench 5 sets 5 reps

This makes 90% of your workout, use one assistance for other bits pick say 4 excercises I recommend:

Tris: Close grip bench
Biceps (forget about them, biceps are gay) but just heavy curls
Traps: Power shrugs
Calves: some raises

3 x 6-8 with those (except close grips and power shrugs go for 5s

two days would be enough, use the same eight for each set, when you can increse top end set and then top two sets and so on.

3: Take lots of drugs (also helps fighting people and sh@gging around)

4: get some rest

tell you what. only since trying to write programs for people myself do you actually see how hard it can be! depending on the persons experience levels and desire to train in a certain way it can be extremely difficult to give out advice and help. Some people really struggle to do any free weight exercises!

My Training Log!!!