Workout advice please

[Shinobi]

Me again!

So thanks to the thread I posted a few months ago about working out in Lunch time and the words of encouragement I finally got round to signing up for a gym and have been going for the last month without missing a session. Just wondering if You can critique my workout and see if anything major is being missed. Not really got much more time in lunch times to add in any more then one exercise per day although I could change things week to week. Seem to be getting quite good gains with most things up about 50% but that's just getting back to where I was last year. The hard work is yet to come I am sure. Can't do much cardio at the moment due to Tendonitis in both ankles but I have been Rowing and Swimming each week also.

Monday

5x5 Bench
5x5 Tricep Pulldown
5x5 Shoulder Press

Wednesday

5x5 Squat
5x5 Leg Extension
5x5 Leg Curl

Friday

5x5 Lat Pulldown
5x5 Seated Row
5x5 Bicep Curls


Thanks

[LordGrover]

I'm biased and don't like machines.
For me, I'd lose the leg extensions and curls and replace with deads and maybe shrugs.

Nothing wrong with your schedule though - plenty do same or similar.

ETA. Just realised no pull-ups - great for back and biceps, you could drop the biceps curls.

Edited by LordGrover on Monday 31st October 16:16

[anonymous-user]

If your goal is purely to add size and strength I would suggest 3 sets of each exercise with 6-8 repetitions and to increase the weight regularly.

[BenM77]

Just my opinion but if you can only do 3 exercises per session you want the most bang for your buck

Flat bench
Incline fly
Shoulder press

Deadlift
Squat
Row

Friday do arms, shoulders abs, pull downs etc.

Ben

[didelydoo]

LordGrover said:

I'm biased and don't like machines.
For me, I'd lose the leg extensions and curls and replace with deads and maybe shrugs.

Nothing wrong with your schedule though - plenty do same or similar.

ETA. Just realised no pull-ups - great for back and biceps, you could drop the biceps curls.

Edited by LordGrover on Monday 31st October 16:16

As LG said- take out the machine phooey add in Deads and Chins/pullups.

[RemainAllHoof]

Sorry to butt in but should they be weighted pull-ups to reduce the number you can do?

[didelydoo]

RemainAllHoof said:

Sorry to butt in but should they be weighted pull-ups to reduce the number you can do?

Personal choice- if you're knocking out 20+ might be worth weighting them- same with any BW excercise.

[RemainAllHoof]

didelydoo said:

Personal choice- if you're knocking out 20+ might be worth weighting them- same with any BW excercise.

Oh, not sure how many I can do. 18 months ago, I did 16 in a row (wide grip, pull ups). Doing 3x6 is piss easy. Doing it with 7.5kg hanging off me was more interesting!!

[B3njamin]

If it's working for you and you're getting results then keep doing it and increase the weight by a little each time. I've managed to whittle my training down from lots of exercises to a select few, focussing on these has improved strength and size so much. It's more for sport than anything else but size gains have been noticeably good too.

Deadlifts - Romanian, sumo and goblet to mix things up a bit.
Squats.
Clean and Jerks + Push presses.
Rows.
Bench.
Pull-ups/chins - weighted or unweighted - Use gymnastics rings where possible but not always practical.
Curls - meh!

All reps of 8, 5 sets. Heavy deadlifts often end up being 3 reps but more sets which seems to work well enough. Of all of them, the clean & jerk and deadlifts are by far my favourites and I feel I've improved hugely by doing them.