Workout I am doing so far.

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davidjr74

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This is the routine my Trainer at World Gym has me on. Its mostly high-reps so I can get my form down. After 2 weeks he is going to lower the reps to 6-12 and higher the intensity. What do you think of it? Its part of a periodization method in the begginning that is.

Cardio (5-minute warm up on treadmill)
Stretch (dynamic)

Core Circuit X 2
a.Planks (15 second hold)
b.Rollbacks (10 reps)
c.Crunches (12 reps)
d.Supermans (10 reps)

(supersets with the letters)

A1. Dumbell Press 2x12 25 Pounds (1st warmup set with 10 pounds)
A2. Barbell Press- Superslow (6 seconds down, 1 second pause, 3 seconds up) 2x8 with 65 Pounds; feet on bench

B1. Tap Squat 2x15 (1 warm up set with bodyweight)
B2. Lunges 2x8 (each leg, 20 pound dumbbells, warm up set with bodyweight)

C1. Underhand Row 2x12 40 pounds (warm up set with 20 pound dumbell)
C2. Romanian Deadlifts 2x15 30 Pounds

D1. Seated Calf Raise 2x15 35 Pounds
D2. Single Leg Calf Raise 2x15 bodyweight (warm up set standing, 2 leg raises with bodyweight for both D1 and D2)

E1. Bicep Curls 2x12 with 35 pounds (1 warm-up set with 30 pounds)
E2. Tricep Pulldown V-grip 2x12 with 80 Pounds (1 warmupset 70 pounds)

Stretching (static)

For Superset E1 and E2 I'm standing on this balance thing. Some of the exercises I have to contract my abs on and such. This is my weight training session. On the next day I do some sprint work; next day I rest then repeat.
 
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The running should be short and interval, and is the core workout after the weight training? Lastly I guess he wants you bench with the bar after the freeweights to make sure you hit all of your chest. I would say pick the bar or the freeweights because if you are benching with freeweights you can simply adjust the chair from 45degrees to 180 and hit everything while working out your stabilizer muscles. If you bench with the bar you can do incline/flat/decline but decline is for people with an already strong chest to help cut it even more. All in all he sounds like a newbie who knows enough to provide a decent routine.
 
BADM0T0RFINGER said:
The running should be short and interval, and is the core workout after the weight training? Lastly I guess he wants you bench with the bar after the freeweights to make sure you hit all of your chest. I would say pick the bar or the freeweights because if you are benching with freeweights you can simply adjust the chair from 45degrees to 180 and hit everything while working out your stabilizer muscles. If you bench with the bar you can do incline/flat/decline but decline is for people with an already strong chest to help cut it even more. All in all he sounds like a newbie who knows enough to provide a decent routine.
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Yes, the running is short and interval. I do 40 yard dashes and 20 yard dashes and 20 yard shuttles on my running days. And on the dumbell bench press I use a flat bench. And my trainer isn't a newbie he has a degree in Exercise Science. My lifts are "beginner" lifts and my balance/core isn't exactly average so thats why I'm on a "decent" routine.
 
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I like it. The idea of supersetting your chest seems a little more advanced, but it usually produces a great pump! Be careful benching with your feet on the bench, trainers usually recommend this so you won't push off with your feet when benching (witness the arched back of some people benching). With your feet on the bench, you may find your balance a little wobbly!

How do you feel after the chest portion? Doing dumbbells first, then the bar, and doing the bar superslow, you must get quite a pump.
 
dougp25 said:
I like it. The idea of supersetting your chest seems a little more advanced, but it usually produces a great pump! Be careful benching with your feet on the bench, trainers usually recommend this so you won't push off with your feet when benching (witness the arched back of some people benching). With your feet on the bench, you may find your balance a little wobbly!

How do you feel after the chest portion? Doing dumbbells first, then the bar, and doing the bar superslow, you must get quite a pump.
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Yes it is a good pump, the chest superset is a killer. The calve superset is good also.
 
I looked at that routine again, and im wondering why he wants you to use freeweights for the biceps when you can use an EZ curl bar which gets quicker results. You're not really using the biceps much in that routine and the EZ curl bar peaks your biceps quicker than freeweights, your biceps aren't asymetrical are they?
 
BADM0T0RFINGER said:
I looked at that routine again, and im wondering why he wants you to use freeweights for the biceps when you can use an EZ curl bar which gets quicker results. You're not really using the biceps much in that routine and the EZ curl bar peaks your biceps quicker than freeweights, your biceps aren't asymetrical are they?
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What? an EZ curl bar is a free weight. And why are you asking if his biceps are Asymmetrical, in most cases one side is not going to be exactly identical to the other.
 

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I never thought of using an e-z curl bar. I didn't really think it made a difference. Also; I added some military presses to the routine I'm doing.
 
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