Need input on my workout plan

V

vonshu

0
Hi, im 5'11, 155 pounds, 16 years old. I've been lifting weights for a couple of months now and last month i got a personal trainer at my gym. This is the basic workout plan that he gave me.

Monday-Legs
-leg press
-leg curl
-leg extension
-lunges
-calf raises

Wednsday-Chest, triceps, and shoulders
-incline bench press
-cable press
-pec fly
-tri overhead
-tri rope extension
-shoulder lateral raise

Friday-Back and Biceps
-low row
-high row
-lat pulldown
-shrugs
-preacher curl
-hammer curl

i also do around 30 minutes of cardio 3 times a week and do some basic ab exercises

I'm trying to gain some muscle and get in shape for wrestling and some other sports. So i wanted to know if this is a decent workout plan or if there is something else i can improve. Thanks.
 
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That PT is an idiot, It is an awful routine to say the least. He should have his certification revoked.

I'm almost curious of What type of rep set scheme did he set you up with? I wouldn't bet on it being much better then that routine...

If you can donate 3 days a week to the gym I suggest a full body routine using Free weights, where the majority of the are compound, multi joint movements.
If this does not fit into your schedule then look into an upper/lower split or a push/pull split. I personally tend to like Push/pull routines.

What exactly are you goals? skeletal muscle Hypertrophy,strength,endurance,weight loss and so on?
 
at first we were doing 3 sets of 15 reps for everything and now we are doing 12 reps for everything. He said as i get better we will lessen the reps and raise the weight.

My goals include getting a ripped look with little body fat, and gaining size strength and power

As for the routine, i will try to incorporate as many compound movements as possible but im not sure if i will be able to do a full body routine every time i go to the gym because my trainer has told me i should only work each body part once a week and i don't really want to go against what he says. After reading through the forum it seems like full body workouts are a good idea but i just dont know if i will be able to do them for a while atleast. However like i said, when im on my own i will try to do more compound movements for whatever body part it is that im doing that day.

And i can easily go to the gym as many days a week as i want during the summer.
 
vonshu said:
at first we were doing 3 sets of 15 reps for everything and now we are doing 12 reps for everything. He said as i get better we will lessen the reps and raise the weight.
So you will be going for strength training then?

My goals include getting a ripped look with little body fat, and gaining size strength and power
You can not gain size and loose weight at the same time beyond a negligible extent. Size and strength are two different training styles. Do you even know where the unhealthy limit of low BF% is?
As for the routine, i will try to incorporate as many compound movements as possible
No, you can not just randomly select movements. A routine is structured around compounds, not isolations as yours is.
but im not sure if i will be able to do a full body routine every time i go to the gym because my trainer has told me i should only work each body part once a week This rule only applies to the absolute beginner in the beginning phase(and only if its absolutely needed) , someone recovering from OTS, or someone with a physical disability that requires special monitoring.

and i don't really want to go against what he says.
Because he is an authority figure?After reading through the forum it seems like full body workouts are a good idea but i just dont know if i will be able to do them for a while atleastWhy? Do you have some type of physical limitation?. However like i said, when im on my own i will try to do more compound movements for whatever body part it is that im doing that dayThere is no point to do all those isolations when a single compound can replace many of them. You plan will only lead to over training..

And i can easily go to the gym as many days a week as i want during the summer.
Muscular development does not occur in the gym. It happens during times of rest. Going in and pounding yourself everyday with the weights will only lead to negative results.
Click to expand...

Don't be afraid to go against what he says, The fact that he has you doing loads and loads of isolations on machines shows his complete ignorance on this subject.

Lets take for example your "leg" day.
Monday-Legs
-leg press
-leg curl
-leg extension
-lunges
-calf raises
Click to expand...
Right Three predominately quadriceps movements, one Gastrocnemius movement and one hamstring.
I guess he cares not the fact that the association between back injury's and the leg press, that there is little to no real world carry over from leg curls or extensions, And he seems to have no that he is over lapping muscles, over training the quads and he is oblivious to the fact that day would be better spent doing squats,calf raises and good mornings.

I don't even want to know how much your paying him...

Has he even gone into the importance of nutrition?

I could easily go on but I don't want to make you read all that much lol...
 
Vonshu,

I know that the first thing your trainer will say if you mention this to him is that you shouldn't listen to a bunch of random strangers on the internet. True enough. However, in this case, this group of random strangers contain several certified personal trainers (through various reputable agencies), some CSCS's (certified strength and conditioning specialists), and people working on (or have acquired) various levels of college degrees related to fitness and nutrition. Basically, not your average group of chat room lackies.

*It is ok to work a muscle group more than once a week (excluding any medical limitations)

*The leg workout is very out of balance

It sounds like he is going on outdated information quite frankly (although I'm not sure from how far back). I believe your intuition must already be telling you his plan is flawed since you asked around here. Trust your intuition.

Don't just take our word for it, read around on this forum, read New Rules of Lifting, look into other forums, other books, ask other trainers. Chances are good you will not find many who agree with what he is telling you.
 
Ok guys thanks for the help. I already bought a years worth of personal training (wasnt really my decision it was more of a surprise gift) so as much as i dont think its necesary i still have to do it for another 11 months. I have 2 more scheduled appointments with my current trainer and then after that i am going to try a different trainer and see what routine he gives me. The thing is when i first signed up, even the main trainer who is in charge of everyone told me that i shouldn't work any muscle more than once a week. So i have a feeling that all the trainers there are going to do the same thing. However im still going to give it a shot and try a different one.

Also i wanted to know if this is a decent workout plan if i was able to do it

Monday, wedsnday, friday
-bench press
-bent over rows
-military press
-chin up
-squat
-romanian deadlift

anything to add to that?

Like i said i want to gain power and size for wrestling, but i also want to look ripped if that is possible to do at the same time. Thanks
 
vonshu said:
Ok guys thanks for the help. I already bought a years worth of personal training (wasnt really my decision it was more of a surprise gift) so as much as i dont think its necesary i still have to do it for another 11 months. I have 2 more scheduled appointments with my current trainer and then after that i am going to try a different trainer and see what routine he gives me. The thing is when i first signed up, even the main trainer who is in charge of everyone told me that i shouldn't work any muscle more than once a week. So i have a feeling that all the trainers there are going to do the same thing. However im still going to give it a shot and try a different one.

Also i wanted to know if this is a decent workout plan if i was able to do it

Monday, wedsnday, friday
-bench press
-bent over rows
-military press
-chin up
-squat
-romanian deadlift


anything to add to that?

Like i said i want to gain power and size for wrestling, but i also want to look ripped if that is possible to do at the same time. Thanks
Click to expand...

Much better then what you were previously doing.

I would suggest you rotate between squats and dead lifts though. such as M do squats then Wens do dead lifts. As both in one workout can tend to be over taxing.

Also It might be hard to keep balance after squats or deadlifts so you might want to try shoulder presses in place of military presses. Sort of a sitting military press if you will.

Above all just keep form in check.

Keep rest periods long in the first couple of weeks. In the 90-120second range. Also while learning form keep reps high and weight somewhat low. Once your sure form is right then raise weight as needed.

Soreness can be expected, listen to the body if you did Monday workout and your still to sore on wens then do that days workout more easy going. After the first week or so the soreness should dissipate.

Keep water intake and make sure nutrition is in check.

Best of luck man!
 
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