Is this a good workout for muscle strength and growth?

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Jasondrew123
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I have been going gym since 2018 december, and its coming close to a year in a few months. I made a decent progress from fat to a slightly slimmer build. However im far away from my desired figure. in the past 5 months i havent really made much progress due to alot of work at university and my part time job. i used to be able to do 10 pulls and now can barely do 5. i used to do a bro split but now instead of that i made a new work out routine what do you think of it?


DAY 1
Exercise 1
Wide grip pull. 5 sets of 12


(5 set of 5 reps) t
Increase every fortnight by 1

Exercise 2
Dumbbell Rows: 5 sets of 12 Reps


Exercise 3
Incline Dumbbell press - 5 x 15 repetitions

make sure you get that squeezed and that stretch

Exercise 4
Incline flies 4 x 15 repetitions + tricep arm straightens 4x15

Exercise 5

Dumbbell press shoulders 4 x 15

Exercise 6
Lateral raises 4 x 20 use the 2.5kg or higher and always bend knees always lift to should height

Exercise 7
Front deltoids 4 x 20 use the 5 kg plate and always bend knees make sure to loft up n twist left n right like a car wheel

Exercise 8
Use the Z bar and perform – 3 sets 21’s on bicep curls.

(look up 21’s for more reference)

Exercise 9
Machine curl 4 x 15 repetitions

20 min cardio to finish




DAY 2

Exercise 1
T bar row 5 x 15 repetitions

Exercise 2
Lat pull down – 5 sets of 15

Exercise 3
Decline cable fly’s: 4 sets of 12 reps

Exercise 4
Seated Peck Deck

5 sets 15 reps

Get that full stretch and squeeze

Exercise 5
Rear Delts 4 x 20 use the 2.5kg or higher and always bend knees always lift to should height make sure u bent back

Exercise 6
Upright rows 4 x 15 go to standard grip. Not too wide not too close.

Exercise 7
Standing Cable curl 4 x 15 at constant tension

Belt over cable pull over 4 x 15

Exercise 8
Shrugs 3 x 10 at constant tension, hold on top for brief moment.

Exercise 9
Bent over row 3 x 10

20 min cardio to finish




DAY 3

Exercise 1
Seated pull with triangle bar 5 sets of 15 reps

Exercise 2
Finish off with body pull overs (standing) straight arm- 5 sets 12 reps (look up if you get stuck)

Exercise 3
Hammer curls 5 x 15 repetitions

Exercise 4
Cable fly’s: 5 sets 15 reps

Exercise 5
Triceps Rope extensions – 5 sets 15 Reps

Exercise 6 x
Triceps straight bar – 5 sets 15 Reps

Exercise 7
Military Press 3 x 15

Exercise 8
Pulls to face 4 x 15

Exercise 9

Seated machine shoulder press. 4 x 15 reps.

20 in cardio to finish




DAY 4
STRETCH
Exercise 1
Leg Curls - 5 sets 20 Reps leg extensions for blood Pump
* • 5 reps straight
* • 5 reps toe outwards
* • 5 reps inwards then
* • 5 Reps toes straight

and hold every rep, slowly down

Exercise 2
5 sets 15 Reps on Barbell Squat.
Increase weight each time to a point you can do nothing more than 15 Reps

Exercise 3
5 sets of 45 Reps - leg press

* • 15 reps wide footing
* • 15 rep’s normal stance
* • 15 rep’s close stance

Exercise 4
3 sets of lunges till failure.
Make sure when you lunge, your toes are slightly points outwards

Exercise 5
lying down hamstring curls. 5 sets 20 reps.

Keep feet only fist apart anyways d make sure the reps are squeezed and contracted well when going down. When you finish set it is important for you stretch hamstrings

Exercise 6
Stiff legged deadlifts. 5 sets 15 reps.

Make sure you feel every stretch with your hamstrings and pause at the bottom and explode back up

Exercise 7
Calve raises on the leg press machine. 4 sets till failure.

Alternate your feet front to outwards followed by inwards. You should try and mix the reps to complete all both movements, preferably 12 movements for each angle

Exercise 8
Abs - 5 sets of crunches to failure

Exercise 9
5 Sets of leg raises: 25-30 reps
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Jasondrew123
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Report Thread starter 6 months ago
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i forgot to mention, but i naturally have slightly bigger and muscular legs compared to the average guy. Also i actually like to do all 3 days then legs, the reason behind this is i really like the feeling of DOMs (i know im weird). But would you say its would be a problem how i laid out my workout in terms of hypertrophy and strength? bare in mind i take a rest between each day.
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_Wellies_
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100 leg curls followed by 45 squats followed by 225 reps on a leg press followed by lunges to failure followed by 100 hamstring curls followed by 45 deadlifts, etc. ????

Strange exercise selection, strange exercise order, redundancy, idiotic amount of volume ( either you'll burn out very quickly or you are using weights that are too light for you), no indication of progressive overload.

You are relatively new to the gym. There are plenty of tried and tested beginner templates out there that will see you make good progress. Use one rather than just making your own shopping list of exercises.
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Stefanidi
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(Original post by _Wellies_)
100 leg curls followed by 45 squats followed by 225 reps on a leg press followed by lunges to failure followed by 100 hamstring curls followed by 45 deadlifts, etc. ????

Strange exercise selection, strange exercise order, redundancy, idiotic amount of volume ( either you'll burn out very quickly or you are using weights that are too light for you), no indication of progressive overload.

You are relatively new to the gym. There are plenty of tried and tested beginner templates out there that will see you make good progress. Use one rather than just making your own shopping list of exercises.
Do you have any suggestions for templates to use?
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Jasondrew123
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Report Thread starter 6 months ago
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(Original post by _Wellies_)
100 leg curls followed by 45 squats followed by 225 reps on a leg press followed by lunges to failure followed by 100 hamstring curls followed by 45 deadlifts, etc. ????

Strange exercise selection, strange exercise order, redundancy, idiotic amount of volume ( either you'll burn out very quickly or you are using weights that are too light for you), no indication of progressive overload.

You are relatively new to the gym. There are plenty of tried and tested beginner templates out there that will see you make good progress. Use one rather than just making your own shopping list of exercises.
i've made more progress with this program then any other. my strength has definitely gone up in most areas. such as i couldn't even my db chest press is now on 26kg, db shoulder press 24kg, and since my legs are already very strong i can do 73kg for reps using my program.
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_Wellies_
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(Original post by Stefanidi)
Do you have any suggestions for templates to use?
I used stronglifts, but in hindsight wouldn't recommend it to anyone else. I think GZCLP is a good place to start or 5/3/1 for beginners.
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illusionz
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(Original post by _Wellies_)
I used stronglifts, but in hindsight wouldn't recommend it to anyone else. I think GZCLP is a good place to start or 5/3/1 for beginners.
OP, listen to this guy. The program in the first post is crap.

All GCZL programs are good, very logically out together and can include lots of volume, which you seem to want.

If you don't want pure 2 leg days then add some upper assistance.

I should also add that your legs are not as strong as you seem to think they are. 73kg on an unspecified exercise is not impressive, I'm afraid. If your legs are big it's because that's where your body stores fat. This is a good thing because fat stored on legs is less bad for you, and looks better, than fat on hips or stomach. I am the same.
Last edited by illusionz; 6 months ago
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k3panda
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#8
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#8
That is one bizarre program.

How long have you been doing it for?
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Jasondrew123
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Report Thread starter 6 months ago
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(Original post by illusionz)
OP, listen to this guy. The program in the first post is crap.

All GCZL programs are good, very logically out together and can include lots of volume, which you seem to want.

If you don't want pure 2 leg days then add some upper assistance.

I should also add that your legs are not as strong as you seem to think they are. 73kg on an unspecified exercise is not impressive, I'm afraid. If your legs are big it's because that's where your body stores fat. This is a good thing because fat stored on legs is less bad for you, and looks better, than fat on hips or stomach. I am the same.
then what do you think of my old plan?

BACK & BICEPS
STRETCH

Exercise 1
Wide grip pull. 5 sets of 12

(5 set of 5 reps) t
Increase every fortnight by 1

You can use the assisted machine under your knees which will support your during your pull ups

Exercise 2
Dumbbell Rows: 5 sets of 12 Reps

Remember, squeeze the reps and focus on your Lats

Exercise 3
T bar row 5 x 15 repetitions

do a weight that is close to your 15-rep mark get a nice squeeze. If you are not sure what a T Bar Row is, please search google to assist you

Exercise 4
Lat pull down – 5 sets of 15

bring it to top part of your chest, squeeze and slo wly up

Exercise 5
Seated pull with triangle bar 5 sets of 15 reps

Exercise 6
Finish off with body pull overs (standing) straight arm- 5 sets 12 reps (look up if you get stuck)

Exercise 7
Hammer curls 5 x 15 repetitions

Exercise 8
Use the Z bar and perform – 3 sets 21’s on bicep curls.

(look up 21’s for more reference)

Exercise 9
Machine curl 4 x 15 repetitions

make sure the squeeze is there

Exercise 10
Standing Cable curl 4 x 15 at constant tension

On this exercise keep very strict form

Exercise 11
Shrugs 3 x 10 at constant tension, hold on top for brief moment.

Bent over row

20 min cardio to finish








CHEST AND TRICEPS
STRETCH

Exercise 1
Incline Dumbbell press - 5 x 15 repetitions

make sure you get that squeezed and that stretch

Exercise 2
Incline flies 4 x 15 repetitions + tricep arm straightens 4x15

don't go all the down- make sure your Stabilised with your arm and chest and get enough stretch

Exercise 3

Push ups: 4 sets of 15 Reps

Exercise 4

Decline cable fly’s: 4 sets of 12 reps

Bring cable from below and squeeze from bottom to top. (Please use google as reference if you get stuck)

Exercise 5

Seated Peck Deck

5 sets 15 reps

Get that full stretch and squeeze

Exercise 6

Cable fly’s: 5 sets 15 reps

full stretch and squeeze

This same exercise you can implement and do bar work once a week and Dumbbell work once a week

Exercise 7

Triceps Rope extensions – 5 sets 15 Reps

Make sure you are getting that squeeze at the bottom and take your time with the triceps- make sure the triceps is on full tension through (Keep elbows tucked in)

Exercise 8 x
Triceps straight bar – 5 sets 15 Reps

The hold at the bottom very important (Keep elbows tucked in)

Exercise 9

Triceps Diamond press ups – 5 sets 15 Reps


(Beginners: Repeat 4 sets x 3 reps)
(Intermediate: Repeat 4 sets x 6 reps)
(Advanced: Repeat 3 sets x 10 reps)

Exercise 10

Dips- 5 sets 12 reps.

Body straight up, use your chin to hug into your top chest and go all the down and when at the top, squeeze. If you lean too forward, it will be decline. Use the assisted dip machine if you must

20 min cardio to finish












SHOULDERS
STRETCH

Exercise 1

Dumbbell press shoulders 4 x 15

Exercise 2
Lateral raises 4 x 15 / cable lateral raises

Exercise 3
Front deltoids 4 x 15 repetitions with that squeeze

Exercise 4
Rear Delts 4 x 15 repetitions

Exercise 5
Upright rows 4 x 15 go to standard grip. Not too wide not too close.

Exercise 6
Shrugs 3 x 10 at constant tension, hold on top for brief moment.

Exercise 7
Military Press 3 x 15

Exercise 8
Pulls to face 4 x 15 - (same as the BACK day one) do these 3 times a week

Exercise 9

Seated machine shoulder press. 4 x 15 reps.

Get an extra squeeze at the top and slowly down



Take ABS from leg workouts and perform 3 times a week














LEGS and ABS
STRETCH
Exercise 1
Leg Curls - 5 sets 20 Reps leg extensions for blood Pump
* • 5 reps straight
* • 5 reps toe outwards
* • 5 reps inwards then
* • 5 Reps toes straight

and hold every rep, slowly down

Exercise 2
5 sets 15 Reps on Barbell Squat.
Increase weight each time to a point you can do nothing more than 15 Reps

Exercise 3
5 sets of 45 Reps - leg press

* • 15 reps wide footing
* • 15 rep’s normal stance
* • 15 rep’s close stance

Exercise 4
3 sets of lunges till failure.
Make sure when you lunge, your toes are slightly points outwards

Exercise 5
lying down hamstring curls. 5 sets 20 reps.

Keep feet only fist apart anyways d make sure the reps are squeezed and contracted well when going down. When you finish set it is important for you stretch hamstrings

Exercise 6
Stiff legged deadlifts. 5 sets 15 reps.

Make sure you feel every stretch with your hamstrings and pause at the bottom and explode back up

Exercise 7
Calve raises on the leg press machine. 4 sets till failure.

Alternate your feet front to outwards followed by inwards. You should try and mix the reps to complete all both movements, preferably 12 movements for each angle

Exercise 8
Abs - 5 sets of crunches to failure

Exercise 9
5 Sets of leg raises: 25-30 reps
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Jasondrew123
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#10
Report Thread starter 6 months ago
#10
(Original post by k3panda)
That is one bizarre program.

How long have you been doing it for?
3 months, what do you think of my old plan then ?


BACK & BICEPS
STRETCH

Exercise 1
Wide grip pull. 5 sets of 12

(5 set of 5 reps) t
Increase every fortnight by 1

You can use the assisted machine under your knees which will support your during your pull ups

Exercise 2
Dumbbell Rows: 5 sets of 12 Reps

Remember, squeeze the reps and focus on your Lats

Exercise 3
T bar row 5 x 15 repetitions

do a weight that is close to your 15-rep mark get a nice squeeze. If you are not sure what a T Bar Row is, please search google to assist you

Exercise 4
Lat pull down – 5 sets of 15

bring it to top part of your chest, squeeze and slo wly up

Exercise 5
Seated pull with triangle bar 5 sets of 15 reps

Exercise 6
Finish off with body pull overs (standing) straight arm- 5 sets 12 reps (look up if you get stuck)

Exercise 7
Hammer curls 5 x 15 repetitions

Exercise 8
Use the Z bar and perform – 3 sets 21’s on bicep curls.

(look up 21’s for more reference)

Exercise 9
Machine curl 4 x 15 repetitions

make sure the squeeze is there

Exercise 10
Standing Cable curl 4 x 15 at constant tension

On this exercise keep very strict form

Exercise 11
Shrugs 3 x 10 at constant tension, hold on top for brief moment.

Bent over row

20 min cardio to finish















CHEST AND TRICEPS
STRETCH

Exercise 1
Incline Dumbbell press - 5 x 15 repetitions

make sure you get that squeezed and that stretch

Exercise 2
Incline flies 4 x 15 repetitions + tricep arm straightens 4x15

don't go all the down- make sure your Stabilised with your arm and chest and get enough stretch

Exercise 3

Push ups: 4 sets of 15 Reps

Exercise 4

Decline cable fly’s: 4 sets of 12 reps

Bring cable from below and squeeze from bottom to top. (Please use google as reference if you get stuck)

Exercise 5

Seated Peck Deck

5 sets 15 reps

Get that full stretch and squeeze

Exercise 6

Cable fly’s: 5 sets 15 reps

full stretch and squeeze

This same exercise you can implement and do bar work once a week and Dumbbell work once a week

Exercise 7

Triceps Rope extensions – 5 sets 15 Reps

Make sure you are getting that squeeze at the bottom and take your time with the triceps- make sure the triceps is on full tension through (Keep elbows tucked in)

Exercise 8 x
Triceps straight bar – 5 sets 15 Reps

The hold at the bottom very important (Keep elbows tucked in)

Exercise 9

Triceps Diamond press ups – 5 sets 15 Reps


(Beginners: Repeat 4 sets x 3 reps)
(Intermediate: Repeat 4 sets x 6 reps)
(Advanced: Repeat 3 sets x 10 reps)

Exercise 10

Dips- 5 sets 12 reps.

Body straight up, use your chin to hug into your top chest and go all the down and when at the top, squeeze. If you lean too forward, it will be decline. Use the assisted dip machine if you must

20 min cardio to finish























SHOULDERS
STRETCH

Exercise 1

Dumbbell press shoulders 4 x 15

Exercise 2
Lateral raises 4 x 15 / cable lateral raises

Exercise 3
Front deltoids 4 x 15 repetitions with that squeeze

Exercise 4
Rear Delts 4 x 15 repetitions

Exercise 5
Upright rows 4 x 15 go to standard grip. Not too wide not too close.

Exercise 6
Shrugs 3 x 10 at constant tension, hold on top for brief moment.

Exercise 7
Military Press 3 x 15

Exercise 8
Pulls to face 4 x 15 - (same as the BACK day one) do these 3 times a week

Exercise 9

Seated machine shoulder press. 4 x 15 reps.

Get an extra squeeze at the top and slowly down



Take ABS from leg workouts and perform 3 times a week



























LEGS and ABS
STRETCH
Exercise 1
Leg Curls - 5 sets 20 Reps leg extensions for blood Pump
* • 5 reps straight
* • 5 reps toe outwards
* • 5 reps inwards then
* • 5 Reps toes straight

and hold every rep, slowly down

Exercise 2
5 sets 15 Reps on Barbell Squat.
Increase weight each time to a point you can do nothing more than 15 Reps

Exercise 3
5 sets of 45 Reps - leg press

* • 15 reps wide footing
* • 15 rep’s normal stance
* • 15 rep’s close stance

Exercise 4
3 sets of lunges till failure.
Make sure when you lunge, your toes are slightly points outwards

Exercise 5
lying down hamstring curls. 5 sets 20 reps.

Keep feet only fist apart anyways d make sure the reps are squeezed and contracted well when going down. When you finish set it is important for you stretch hamstrings

Exercise 6
Stiff legged deadlifts. 5 sets 15 reps.

Make sure you feel every stretch with your hamstrings and pause at the bottom and explode back up

Exercise 7
Calve raises on the leg press machine. 4 sets till failure.

Alternate your feet front to outwards followed by inwards. You should try and mix the reps to complete all both movements, preferably 12 movements for each angle

Exercise 8
Abs - 5 sets of crunches to failure

Exercise 9
5 Sets of leg raises: 25-30 reps
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illusionz
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Your old plan is also bad.
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angelike1
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So many exercises. Just start with compound lifts.

And 20 minutes of cardio at the end will destroy you lol
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jamesandersonicb
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Try to get concern with any specialist he will guide you better.
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silent ninja
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(1)Did you know, a newbie beginner will make gains on any workout. Just turning up to the gym for 3 months doing nonsensical stuff will still result in gains.

(2) DOMS is not an indicator of muscle growth and effectiveness.

(3) machines generally restrict movement and shouldn't form the foundation of your workout. Mobility and moving big muscle groups dynamically as a whole (ie through compound movements) are more important.

(4) cardiovascular strength is probably the most important thing to gain. Without breathing, you have nothing. This ties in with having a strong core, glutes which are the foundation of a healthy body. You use these in every movement, and it'll stop you getting a hernia!

Just because you're making gains, doesn't mean you're making the MOST gains you could nor does it mean you're developing in the right direction. I personally know several bros who workout out doing random stuff like you, they hit a wall be it 6 months or a year, then injuries creep in (rotator cuffs, bad lower backs etc). They don't have the basic skills or strength base.

Get on a proper programme where the thought process around programming, cycling, reps/volumes and progressive overload has been done for you. The guys have suggested some good ones. You will learn a lot doing them the get intelligent enough to start adding some of your own exercises.

Good luck
Last edited by silent ninja; 6 months ago
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