My new workout - Critisisms Please

[Samuel]

Its a 5day workout program, Wrote it myself lastnight, tryed to incorporate differnt types of exercises in there, Anything with MECH on is a Lever machine, I had to shorten alot of words so it'd it nicely into the workout journal ive made in excel, which I can send to anyone if they like this program and want something to write it all down in etc.

I'd like suggesions on this program since I spent a while writing it and want any critisims you can throw at me since im new too writing my own program, but seriously though, I've put more thought into this than the blokes at the gym, the trainers there are just like "Yeah do this this and this" Because its their on there computers.

CHEST

CROSSOVERS 3x8

INC PRESS 3x5

FLYS 3x10

CHESTPRESS 3x5

DEC FLYS 3x10

DEC PRESS 3x5

BACK/ABS

BENT ROWS 3x8

CABLE ROWS 3x5

PULLDOWN MECH 3x5

SHRUGS 3x8

BACK EXTEN MECH 3x8

AB CRUNCH MECH 3x20

SIDE BENDS 3x8

SHOULDERS/FOREARMS

PRESS MECH 3x5

FRONT RAISE 3x10

LAT RAISE 3x10

UPRIGHT ROW 3x10

REAR LAT RAISE 3x10

WRIST CURLS 3x10

LEGS

CALVE PRESS 3x25

LEG CURL MECH 3x5

LEG PRESS SLEDGE 3x5

LEG EXTENSION MECH 3x5

ADDUCTOR MECH 3x8

ABDUCTOR MECH 3x8

ARMS

CONCENTRATION CURLS 3x10

ARM CURLS 3x5

BCURL MECH 3x5

FRENCH PRESS 3x5

CABLE PULLDOWNS 3x5

CABLE BCURLS 3x5

TRICEP EXTEN MECH 3x5

[Sohan]

My first question is what are your goals for your training program--what are you trying to achieve? Also, what kind of training background do you have? Your program may be too ambitious if you are a beginner.

But taking a look at your program, several questions jump out:

1. The frequency of your workouts--you're planning to do one workout each day for five straight days? You'll be wiped by Friday. I'd rest after workout #2 if I were you.

2. The exercise order is inappropriate for some of them. Always train larger muscle groups that require heavier weight first. Assistance work comes later.

3. Don't get stuck on the same rep scheme all the time. Variety is your friend in weight training provided you have a base of consistency.

4. If you're a beginner, I'd cut out at least half the movements, and focus on more sets for the remaining exercises with more intensity. Unless you're on steroids or you've been training for years, it'll be hard for you to train all those movements with the proper intensity.

5. You've got too many single joint movements and not enough power and basic multijoint movements. Single joint movements are to supplement your workout, they're not the meat of it.

Decent job so far. You're on the right track with your intentions, but this training program needs a little tweaking.

With respect,

Sohan

[Samuel]

1. The frequency of your workouts--you're planning to do one workout each day for five straight days? You'll be wiped by Friday. I'd rest after workout #2 if I were you.

Well Ive got 2 months off from school now since ive finished my exams, Im planning on just going to the gym when I can, With plenty of rest and lots of sleep since I can sleep in all the mornings now too

2. The exercise order is inappropriate for some of them. Always train larger muscle groups that require heavier weight first. Assistance work comes later.

Thats the one thing I have overlooked and forgot about it, But there tends to be the problem that theres only 2 benches in my gym, and if someones using them, well you gonna be a-waiting unless you can jump on the single cable machine or one of the lever machines (Its not really a dumbbell barbell gunt pit, thats down in the town, this is just more of a cardio blast place at a sports center)

4. If you're a beginner, I'd cut out at least half the movements, and focus on more sets for the remaining exercises with more intensity. Unless you're on steroids or you've been training for years, it'll be hard for you to train all those movements with the proper intensity.

Ive been going to the gym for well over half a year now, I dont know if i'd count myself as beginner or what, but ive got most of my movements pretty much pinned down these days

5. You've got too many single joint movements and not enough power and basic multijoint movements. Single joint movements are to supplement your workout, they're not the meat of it.

By this you mean movements such as Deadlifts/Olympic lifts etc? We dont really have the facility at the gym to do such things there is NO barbells what so ever (-Sobs-) just a dumbell rack and the two benches like I mentioned.

My intenteions are to gain in strench, give myself some power, and put some muscle on, Im not too fussed about loosing fat so much, I figure that will come with time/correct diet/increased gym activity.

[Sohan]

Thats the one thing I have overlooked and forgot about it, But there tends to be the problem that theres only 2 benches in my gym, and if someones using them, well you gonna be a-waiting unless you can jump on the single cable machine or one of the lever machines (Its not really a dumbbell barbell gunt pit, thats down in the town, this is just more of a cardio blast place at a sports center)

Learn how to work in with whoever's on the bench. We all learn to share in the gym. If there's an issue, talk to management or find a better gym. Don't let your workout suffer for it.

....movements such as Deadlifts/Olympic lifts etc? We dont really have the facility at the gym to do such things there is NO barbells what so ever (-Sobs-) just a dumbell rack and the two benches like I mentioned.

Doesn't matter what the equipment is, it matters what joints you're using. Bench press, whether on machine, dumbbell, or barbell, is performed with action at the elbow joint and shoulder joint. Use that as your guide. If action occurs at more than one joint, put those exercises first.

My intenteions are to gain in strench, give myself some power, and put some muscle on, Im not too fussed about loosing fat so much, I figure that will come with time/correct diet/increased gym activity.

If you want to get stronger, cut out half your single joint movements and train the rest with intensity--by that I mean more weight with good form. Start a 4, 6, or 8 week cycle of increasing load and decreasing weight. First few weeks higher reps, more sets, and slightly lower weight, and then cut down reps/sets and up the weight week by week. Periodization is the key to long-term success. Best of luck to you!

With respect,

Sohan