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New routine given by Personal Trainer

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ant_280
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2006/07/08 19:41:18 (permalink)

New routine given by Personal Trainer

Hi All

My gym was offering a free PT session so I thought I would give it a go and here is the routine and advice i was given

Routine:
MONDAY: Chest, Triceps
TUESDAY: Shoulders, Back
WEDNESDAY: Legs, Biceps, Abs
THURSDAY: Chest, Triceps
FRIDAY: Shoulders, Back
SATURDAY: Legs, Biceps, Abs
SUNDAY: REST

Sets= 3 worksets per muscle group
Reps=8-12.... use a weight that you would struggle to finish last rep
Cardio 3 x 30 mins sessions per week

I was given a list of the exercises to use but to list them all would take up to much space

Opinions please.....

Thanks
Ant
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    big_mal
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    RE: New routine given by Personal Trainer 2006/07/08 19:45:36 (permalink)
    well it looks like lot but i don't want to disagree with your PT immediately as he had the benefit of discussing your goals, current programme, diet etc with you - and we have not. the avove programme would suck for me but there might be a reason why your PT thinks it's right for you ...
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    Mr Munch
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    RE: New routine given by Personal Trainer 2006/07/08 19:46:47 (permalink)
    Were you told to use each exercise or are you to choose which ones you want? I guess at three working sets per muscle group it's the latter? It would be helpful to know what you intend to do.

    And do you pay the gym each time you're there? Because 6 days a week is a lot, I know your routine is low on daily volume but can you really be bothered going to the gym that often?

    post edited by Mr Munch - 2006/07/08 19:47:11
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    CK
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    RE: New routine given by Personal Trainer 2006/07/08 20:44:40 (permalink)
    list the exercises mate ,

    i prefer 3-4 times lifting a week.

    whats your aims/goals ?
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    TonyStarks
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    RE: New routine given by Personal Trainer 2006/07/08 21:00:48 (permalink)
    Would like to see the actual routine mate but based on what you've told us so far I have to say that I wouldn't touch it with a barge pole.
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    Mr.M
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    RE: New routine given by Personal Trainer 2006/07/08 21:14:44 (permalink)
    ORIGINAL: TonyStarks

    Would like to see the actual routine mate but based on what you've told us so far I have to say that I wouldn't touch it with a barge pole.


    i think i would agree...why do 3 workin sets per muscle group and do each muscle group twice a week meanin 6 visits to gym???
    why not hit muscles with more sets on one day and train them once a week!!

    just 2 cents but i dont like th elook of it much...but hey he has the qualification tho right?!!
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    ice_mach
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    RE: New routine given by Personal Trainer 2006/07/08 21:23:50 (permalink)
    ORIGINAL: ant_280

    Hi All

    My gym was offering a free PT session so I thought I would give it a go and here is the routine and advice i was given

    Routine:
    MONDAY: Chest, Triceps
    TUESDAY: Shoulders, Back
    WEDNESDAY: Legs, Biceps, Abs
    THURSDAY: Chest, Triceps
    FRIDAY: Shoulders, Back
    SATURDAY: Legs, Biceps, Abs
    SUNDAY: REST

    Sets= 3 worksets per muscle group
    Reps=8-12.... use a weight that you would struggle to finish last rep
    Cardio 3 x 30 mins sessions per week

    I was given a list of the exercises to use but to list them all would take up to much space

    Opinions please.....

    Thanks
    Ant


    Thats not a bad routine quite similar to what Vince Gironda used to use, except his was

    Monday: Chest, shoulders, triceps
    Tuesday: Back, biceps, forearms
    Wednesday: Quads, hamstrings, calves
    Thursday: Chest, shoulders, triceps
    Friday: Back, biceps, forearms
    Saturday: Quads, hamstrings, calves
    Sunday: OFF

    He wouldnt train to failure, and the Thursday, Friday and Saturday days you wouldnt actually add any weight, you would simply repeat the Workout you did on Monday, you would choose two exercises for major muscle groups and one for smaller groups. I would use the Gironda method instead
    #7
    ant_280
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    RE: New routine given by Personal Trainer 2006/07/08 22:44:26 (permalink)
    Hi All

    Thanks for the responses so far

    I was provided with the below list of exercises, told to pick 2 exercises for each muscle group for the routine to be perfomed on each day

    So for each muscle group there would be six working sets performed per workout.... hope that makes sense...so the idea behind it is to split the workload over 2 workouts using the same weight for both workouts in the same week

    exercise list as follows

    Shoulders: Military Dumbbell Press, Lateral Raise, Upright Row
    Biceps: Preacher Curl with EZ bar, Barbell Curls, Concentration Curls
    Triceps: Lying barbell extensions, Close Grip Bench Press, Triceps Push Down, Dips
    Chest: Standard Bench Press, Incline Bench Press, Decline Bench Press, Fly's
    Back: Lat Pull Downs, Wide Grip Pull-ups, Seated Rows, Trap Raises
    Abs: Hanging Leg Raises, Weighted Decline Sit-ups
    Legs: Leg press, Lunges, Calf Raises

    The only thing that confuses me is the intensity levels.... not sure how heavy to go on each workout ?

    Thanks again

    Ant
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    CoVetous
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    RE: New routine given by Personal Trainer 2006/07/08 23:57:00 (permalink)
    thats a lot of traing. Too much if you ask me.
    More insnt always better. Keep in mind your muscle grows mostly during your sleep. You need down time not just on time.

    IMO ask your trainer about a 3 day split.

    Now when your talking intensity levels my belief is to always put 100% in. Every rep counts. Lift heavy, lift hard, and you will gain.

    I hope the info above isnt the lifts your doing. 3 types of bench is overkill. Not to mention your leaving out what i feel is one of the better chest exercise's Wide grip dips.

    EDIT
    Just realized you have dips for triceps. the muscle being targeted depends on the grip used for dips. Also IMO skulls are the best tricep trainer.
    post edited by CoVetous - 2006/07/08 23:58:37
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    ant_280
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    RE: New routine given by Personal Trainer 2006/07/09 00:52:30 (permalink)
    Guys

    Thanks all your responses, as this session was a freebie I thought I would share it with you as you all have more experience than me... and I glad I did by the responses!!

    Another session with the PT would cost me £40 and I think I have all the info I need on this site

    Searched around and think the below suits me more for the time being as its more simple and I would spend less time in the gym

    Session 1 -
    Squats 5x5
    Bench press 5x5
    Bent over rows 5x5

    Session 2 -
    Deadlifts 5x5
    Military press 5x5
    Chins 5x5

    Twice a week with 2 1 hour cardio slotted in on rest days

    Thanks

    Ant
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    CoVetous
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    RE: New routine given by Personal Trainer 2006/07/09 02:28:32 (permalink)
    Do your bench first in session 1.
    Swap your rows with the military press. Or make sure you have some rest inbetween.

    Rows and chins use the bicep

    Miltary press and and bench both require triceps

    Just my opinion/
    #11
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