Need help setting up a workout

[cgrame]

I'm following this full body workout.

Training Session #1
A. Squat Variation [regular squats]
B1. Horizontal Push [cables]
B2. Unilateral Movement [don't even know what to do]
C1. Horizontal Pull [rows - close grip]
C2. Miscellaneous (triceps) [pulldowns]
D1. Core [wood chops + planks (1min)]
D2. Rotatory Cuff [should raises]

Training Session #2
A. Bench Variation [cables - upper]
B1. Vertical Pull [pull ups/chin ups]
B2. Unilateral Movement
C1. Vertical Push [military press]
C2. Miscellaneous (row) [rows close grip]
D1. Core [crunches + planks(1min)]
D2. Rotatory Cuff [should raises]

Training Session #3
A. Deadlift Variation [I think I'm doing regular deadlifts/I use my legs a bit]
B1. Horizontal Push [cables]
B2. Unilateral Movement
C1. Horizontal Pull [rows close grip]
C2. Miscellaneous (bicep) [curls with dumbells and bar]
D1. Core [woodchops + planks(1min)]
D2. Rotatory Cuff [shoulder raises]

The areas that I'm actually really confused with is Unilateral Movements and Rotatory Cuff. Has anyone had any success with this system? Could you possibly help me figure out these areas I'm having trouble with?

These are my stats:

My name: Chris
Age: 22
Height: 5' 9"
Weight: 222
BF %: 23.7
BMI: 32.8
Time invested: 4 months
Goal: to get rid of belly/love handles, get to 32" waist.

And these are my most recent pictures.

 

[cgrame]

ok so before i get a response i came up with this. all this knowledge has come from reading Hoss's Training guides in the weightlifting sticky. what do you guys think?

 

[evan]

Military Press is not a rotator cuff exercise. To work your rotator cuff, look up external rotations (cable) and side lying external rotations (dumbbell). Use a very light weight, like 5 lbs.

Other than that, I think your routine looks good. One thing I would advise is to do the big compound lifts first, then move on to smaller, isolation lifts as you'll need the energy for the bigger lifts.

Stick to this routine and try to up the weight each week (not the end of the world if you don't), keep your diet in order, and make sure to get plenty of rest. Good luck.

 

[tenpercent]

Pick up a copy of Men's Health Power Training. It is actually very similar to this workout but the majority of the book breaks down lifts into planes of motion and is a great tool for setting up workouts such as this.

 

[cgrame]

Military Press is not a rotator cuff exercise. To work your rotator cuff, look up external rotations (cable) and side lying external rotations (dumbbell). Use a very light weight, like 5 lbs.

Other than that, I think your routine looks good. One thing I would advise is to do the big compound lifts first, then move on to smaller, isolation lifts as you'll need the energy for the bigger lifts.

Stick to this routine and try to up the weight each week (not the end of the world if you don't), keep your diet in order, and make sure to get plenty of rest. Good luck.

thanks a lot evan! yeah those look good. luckily i only been doing this wrong for a week, lol.

i also have one more question if you wouldn't mind. I read in TeKKoNs journal about him doing power cleans, I also see this guy at my gym do them who is in excellent shape. I would like to incorporate them at some point. you think this is a good or bad idea?

 

[cgrame]

Pick up a copy of Men's Health Power Training. It is actually very similar to this workout but the majority of the book breaks down lifts into planes of motion and is a great tool for setting up workouts such as this.

I dunno bro, not that I care what people at the gym think of me but I'm a novice, I only been at the gym for about 5 months. I looked at a lot of these exercises and I'm pretty sure I would look like I have no idea what I'm doing.



Things like jackknife push-ups, I don't think I can do them or would be comfortable doing them for that matter you know?

 

[evan]

I've never done power cleans myself, so I really don't know much about them. Quite a few forum members seem to speak highly of them. Hopefully one of them will chime in with some advice/info on power cleans. For now, I'd stick with what you listed.

 

[blackbeard]

I dunno bro, not that I care what people at the gym think of me but I'm a novice, I only been at the gym for about 5 months. I looked at a lot of these exercises and I'm pretty sure I would look like I have no idea what I'm doing.

Why re-invent the wheel trying to pick up exercises along the way and make your own routine? Did you see the routines sticky? If i were you I would settle for something like starting strength.

Once you get to the intermediate stage you can then pick a program like this, which looks like it is for intermediates. At this stage of your lifting you need to worry not about learning every move in the book but to focus on compounds like squats, deads, pullups, bench, rows, military presses, dips etc.

 

[JohnnySolo]

Why re-invent the wheel trying to pick up exercises along the way and make your own routine? Did you see the routines sticky? If i were you I would settle for something like starting strength.

Once you get to the intermediate stage you can then pick a program like this, which looks like it is for intermediates. At this stage of your lifting you need to worry not about learning every move in the book but to focus on compounds like squats, deads, pullups, bench, rows, military presses, dips etc.

I agree.

But Referring to power cleans, you can do some cleans too, if you want and have time for them in your day. Nothing heavy practice form and use them as a warm up.

ASK the guy at the gym. That would be your best source. Most people like to talk about what they do at the gym anyway....So long as they are not in the middle of a intense super set or circuit training. (moving fast from place to place.

Welcome, wish you the best.

 

[cgrame]

Why re-invent the wheel trying to pick up exercises along the way and make your own routine? Did you see the routines sticky? If i were you I would settle for something like starting strength.

Once you get to the intermediate stage you can then pick a program like this, which looks like it is for intermediates. At this stage of your lifting you need to worry not about learning every move in the book but to focus on compounds like squats, deads, pullups, bench, rows, military presses, dips etc.

yeah I like the way my routine is set up now with the compounds you mentioned, i think it is working great for me. thank you.

 

[tenpercent]

I dunno bro, not that I care what people at the gym think of me but I'm a novice, I only been at the gym for about 5 months. I looked at a lot of these exercises and I'm pretty sure I would look like I have no idea what I'm doing.



Things like jackknife push-ups, I don't think I can do them or would be comfortable doing them for that matter you know?

Not that. .

But if you are a newb you should go with first.