Help appreciated with workout plan

[Guy11941]

I was hoping to ask those of you reading a favor. I used a personal trainer for several months, and he ended up showing me how to do about 40 different upper/lower body exercises. I learned a lot from him, but I felt pretty overwhelmed and didn't know how I would be able to regularly do all of them, so I distilled my workouts to the ones I thought I would benefit the most from. Would you all be able to tell me if my workout plan appears to be sound and comprehensive? I would really appreciate it!

With the exception of barbell squats, all of these exercises are performed with dumbbells and 3 sets of 10.

Mondays
-Flat bench press
-Rows
-Arnold Press
-Concentration curls
-Overhead triceps extension
-Lateral Raises

Tuesdays
-Barbell squats
-Calf raises
-Romanian deadlifts

Thursdays
-Incline chest press
-Rows
-Arnold Press
-Hammer curls
-Skull crushers
-Lateral raises

Fridays
-Barbell squats
-Calf raises
-Romanian deadlifts

 

[IronSoul]

Did the trainer not program for you? What was the purpose of the trainer, just to introduce different exercises to you? Why three sets of 10 for each exercise and what is the reasoning behind the combination of exercises on each day?

What are your goals with your training? This will help myself, and anyone else, help give better advice that is tailored to you. To me, this looks like a routine for someone just trying to stay healthy and maintain, to an extent. It doesn't seem like there is any real purpose behind the way everything is set up and the sets/reps. This is not an insult by any means. I am assuming you are pretty new to all of this, and that is okay. I am just trying to understand better so that I can help to my best ability. Also, welcome to UG.

 

[CJ]

Yup, as stated above, we need more information to give you the best possible answer. And there will be follow up questions.

 

[IronSoul]

Yup, as stated above, we need more information to give you the best possible answer. And there will be follow up questions.

lol we gonna get these fellas some help brother. We on top of it.

 

[CJ]

lol we gonna get these fellas some help brother. We on top of it.

I don't mind a 4 day upper/lower split at all, I think it's a solid choice, just need more context, as you stated... And maybe ditch the silly arnold presses.

 

[Guy11941]

Thanks for the good questions and for the warm welcome!

Here are the answers to your questions:

Did the trainer not program for you?

-He came up with a list of of 40 different exercises, alternating each workout. I told him I was overwhelmed and came up with these 11 different exercises on my own. I ran them by him, and he said it looked good, but it has been 7 months now, and I have seen little results.

When it comes to the upper body, I figured there are 5 different areas for which I chose the various exercises. I also wanted to do everything with dumbbells at home, but if need be, I can go back to the gym no problem.

-Pecs: Chest presses
-Back: Rows
-Anterior, lateral, and rear deltoids: Arnold Press
-Lateral deltoids:Lateral raises (I wanted to put extra emphasis on these)
-Biceps: Alternating days of concentration curls and hammer curls
-Triceps: Alternating days of overhead extension and Skull Crushers


For legs, I figured I would keep it simple and do the squats, Romanian Deadlifts, and calf raises.

The purpose of the trainer was to help me with form with the exercises, as I had never lifted prior to last March.

I came up with 3 sets of 10 exercises because I tried 4 sets and found my workouts were taking too long. I realize I could do more sets for legs, but I despise leg day and could see myself burning out if I did any more.

My goal with my training is mostly for hypertrophy. Recently got divorced and hoping to “increase my market value.”

Any input would be appreciated. Thanks again.

 

[CJ]

Thanks for the good questions and for the warm welcome!

Here are the answers to your questions:

Did the trainer not program for you?

-He came up with a list of of 40 different exercises, alternating each workout. I told him I was overwhelmed and came up with these 11 different exercises on my own. I ran them by him, and he said it looked good, but it has been 7 months now, and I have seen little results.

When it comes to the upper body, I figured there are 5 different areas for which I chose the various exercises. I also wanted to do everything with dumbbells at home, but if need be, I can go back to the gym no problem.

-Pecs: Chest presses
-Back: Rows
-Anterior, lateral, and rear deltoids: Arnold Press
-Lateral deltoids:Lateral raises (I wanted to put extra emphasis on these)
-Biceps: Alternating days of concentration curls and hammer curls
-Triceps: Alternating days of overhead extension and Skull Crushers


For legs, I figured I would keep it simple and do the squats, Romanian Deadlifts, and calf raises.

The purpose of the trainer was to help me with form with the exercises, as I had never lifted prior to last March.

I came up with 3 sets of 10 exercises because I tried 4 sets and found my workouts were taking too long. I realize I could do more sets for legs, but I despise leg day and could see myself burning out if I did any more.

My goal with my training is mostly for hypertrophy. Recently got divorced and hoping to “increase my market value.”

Any input would be appreciated. Thanks again.

Your 3 sets of 10, are they all with the same weight, or do you add weight each set? If you add weight each set, how close to failure is your last set? How has your progression been doing this method, meaning how often are you able to add weight? What's your bodyweight doing, going up or down? Tell us how much weight you are using for these exercises? How much rest between sets? Care to share a physique pic, blocking out your face?

 

[CJ]

Btw, if you want to place an emphasis on growing your lateral delts, they should be the first exercise on the days that you train them.

Could that possibly take away from subsequent pressing exercises? Possibly. But that's the price you pay when you want to prioritize a certain muscle.

 

[CJ]

I like your leg day, it's simple. But think about adding in leg extensions and leg curls. Squats and RDLs, although great exercises, COMPLETELY miss one muscle each in the both the quadriceps and hamstrings muscle groups.

 

[Guy11941]

Your 3 sets of 10, are they all with the same weight, or do you add weight each set?

A: Same weight each set. I have been going to 1-2 reps within failure with 4 sets, but my last workout, I started doing 3 sets and they all were very easy, so I plan on increasing my weights next time.

My body weight has stayed the exact same. Not sure if I am losing fat and gaining muscle, but my pants still fit the same.

I think I really just need to push myself harder.

-Chest presses: 45 lb DB’s. Was able to do 14 sets to failure last time, so will increase next time.
-Rows: 40 lb DB’s. Was able to do 20 reps on last set, so will increase next time.
-Arnold Press: 25 lb DB’s. Was able to do 15 reps last time so will increase next time.
-Lateral raises: Just started 15 lb DB’s.
-Hammer curls and concentration curls: 20 lb DB’s
-Skull crushers: 22.5 lb DB’s
-Overhead triceps extension: Been stuck at 35 lbs for past 3 months.

I rest 90 seconds between sets.

My only goal is to add muscle.

I will post a photo tomorrow.

Thanks a lot.




If you add weight each set, how close to failure is your last set? How has your progression been doing this method, meaning how often are you able to add weight? What's your bodyweight doing, going up or down? Tell us how much weight you are using for these exercises? How much rest between sets? What's your main goal, to add muscle, to get stronger, blend of the two?

 

[Guy11941]

I will plan on starting with lateral delts and Arnold Presses; thanks a lot. By the way, why is it that you sanding seem to be a fan of Arnold Presses?

 

[Guy11941]

I have bad knees, so not sure if I should do leg extensions and leg curls? Would you be able to tell me which muscles I am missing? Thanks

 

[CJ]

I will plan on starting with lateral delts and Arnold Presses; thanks a lot. By the way, why is it that you sanding seem to be a fan of Arnold Presses?

Two reasons.

1. It's trying to do too much at once, so you're not getting the best training stimulus for anything. It's It's far better to just separate this exercise. Do a normal shoulder press, and do your lateral raises.

2. Arnold presses are a gimmick, Arnold didn't even do them. One day at Golds, he wasn't getting all of the attention from the media, so he decided to do something different to get their attention.... "Hey, what's Arnold doing over there? Let's go check it out!"

 

[CJ]

I have bad knees, so not sure if I should do leg extensions and leg curls? Would you be able to tell me which muscles I am missing? Thanks

Sounds like an excuse to me. Leg Curls almost definitely won't hurt your knees, and higher rep leg extensions will probably be fine, too.

What's the problem with your knees? And it's BOTH of them? Hmmmmm...

Know what takes knee pain away? Strong leg muscles.

 

[CJ]

Your 3 sets of 10, are they all with the same weight, or do you add weight each set?

A: Same weight each set. I have been going to 1-2 reps within failure with 4 sets, but my last workout, I started doing 3 sets and they all were very easy, so I plan on increasing my weights next time.

My body weight has stayed the exact same. Not sure if I am losing fat and gaining muscle, but my pants still fit the same.

I think I really just need to push myself harder.

-Chest presses: 45 lb DB’s. Was able to do 14 sets to failure last time, so will increase next time.
-Rows: 40 lb DB’s. Was able to do 20 reps on last set, so will increase next time.
-Arnold Press: 25 lb DB’s. Was able to do 15 reps last time so will increase next time.
-Lateral raises: Just started 15 lb DB’s.
-Hammer curls and concentration curls: 20 lb DB’s
-Skull crushers: 22.5 lb DB’s
-Overhead triceps extension: Been stuck at 35 lbs for past 3 months.

I rest 90 seconds between sets.

My only goal is to add muscle.

I will post a photo tomorrow.

Thanks a lot.




If you add weight each set, how close to failure is your last set? How has your progression been doing this method, meaning how often are you able to add weight? What's your bodyweight doing, going up or down? Tell us how much weight you are using for these exercises? How much rest between sets? What's your main goal, to add muscle, to get stronger, blend of the two?

So you're basically doing one single high rep set for everything.

No wonder why you aren't progressing, you're honestly doing almost no work.

 

[CJ]

Also, you're contradicting yourself.

You said that you're taking all sets within 1-2 reps of failure, then you stated that you were getting 14, 15, 20 reps on your last set.

So explain to me, how can 10 reps with the same weight be 1-2 reps to failure, yet somehow you can perform 14-20 reps with that same weight the final set?

 

[Guy11941]

-Seems my rear delts might be missing out, but I Cukes be mistaken. Would you suggest an exercise for them?

-I mainly only have left knee pain when I walk. And shin splints. I have to wear a knee brace everywhere I walk or it hurts. Will do lower reps with the leg extensions and will plan on doing leg curls. Do you know which muscle in my quads and hamstrings that I am missing out on?

-I thought one is supposed to just do the last set close to failure. Are you saying more than one set just be close to or to failure?

-I think I said that I was going within 1-2 reps of failure because I was doing 4 sets up to that point, but yesterday when I went to 3 sets, I was able to do about more.

Thanks for your help!

 

[CJ]

-Seems my rear delts might be missing out, but I Cukes be mistaken. Would you suggest an exercise for them?

Your rear delts are worked with rows. In all honesty, concentrate on big compound lifts right now, they're the bread and butter.

-I mainly only have left knee pain when I walk. And shin splints. I have to wear a knee brace everywhere I walk or it hurts. Will do lower reps with the leg extensions and will plan on doing leg curls. Do you know which muscle in my quads and hamstrings that I am missing out on?

Higher reps with lighter weights will be the better option for leg extensions.

The rectus femoris and biceps femoris are the untrained muscles of the quads and hamstrings, respectively.

-I thought one is supposed to just do the last set close to failure. Are you saying more than one set just be close to or to failure?

You're nowhere near experienced enough to get away with just a single set to failure. If you were, you'd be making progress, right?

And why are you soooooo much higher than 10 reps on that final set, if 10 is your goal???

-I think I said that I was going within 1-2 reps of failure because I was doing 4 sets up to that point, but yesterday when I went to 3 sets, I was able to do about more.

I have no idea whatsoever what you're trying to explain here.

 

[Guy11941]

I realize it is confusing and appreciate you bearing with me:

Before yesterday, I was doing 4 sets per exercise. By the time I got to the end of the 4th set, I could barely finish the 10th rep.

Yesterday, I started doing 3 sets instead of the usual 4 sets in order to save time. I was able to do a lot more reps on my third set because my muscles were less fatigued then they were than when I was doing 4 sets.

They things I learned so far:

-Replace Arnold Presses with Shoulder Presses
-Start with lateral raises
-Start doing leg extensions with higher reps and leg curls
-Try to go within 1-2 reps to failure with all three sets.

Sounds like you really know your stuff; thanks again.

 

[Kraken]

@Guy11941 most people here know way more than I do, but I know some basics you may wish to consider. IIRC, you said you have been doing basically the same thing for seven months. So that should be a red flag; if you were building muscle, you would be either adding weight to your fixed sets, adding reps to your fixed weight or both.

So if you have been doing 4 sets of 10 say three times per week for seven months, with the same weight, well, nothing has changed. You even said your pants fit the same, so you have neither built muscle nor lost fat, because its pretty unlikely that you would build muscle and lose fat at the right ratio for nothing to change on your body size. And if you were building muscle your weight would increase.

In order to progress, you have to stimulate your muscle with progressive overload. It takes hard work. When you're done, you should feel really tired. As a beginner, at least with compound exercises, you can probably add 5 pounds per week for upper and 10 per week for lower, at least for a while.

I don't think your trainer did you any favors by teaching you 40 different exercises. Why not start with five? All compound exercises and no isolation training. Maybe barbell squat, deadlift, bench press, overhead press and rows. And why make your own program? There are many beginner programs out there, designed by people who know what they are doing, and they are free. Just pick one. Don't worry about which is best, since any of them is better than none and all are probably better than making your own.

I started with Strong Lifts 5x5. Its a full body workout done three days per week using common compound exercises most people think are very effective. Spend the first month learning great form so you can do them well and progress. The StrongLifts website has video explaining each exercise and how to properly do it. If you really want an upper / lower split there is a variant for four days per week.

If you don't like StrongLifts then find another. There are plenty.

Whichever you choose, you have to work hard. Also, you have to have your nutrition correct, especially if you want to lose fat. As a beginner you can probably "recomp" meaning build muscle and burn fat at the same time, but again, it will require proper nutrition.

It's none of my business what you do of course, but you asked for opinions. You got great comments from some experts, but my thinking is start at square one and keep it simple. I know it sucks after paying the trainer and doing this for 7 months, but if its not working you want to fix that, however you can.