+ 1 Critique my workout..
Hi all so I'm in my early 40's and have been going to the gym for the last 8 months. Mainly as a result of years of depression the doc suggested it may help. I'm now hooked and I'm trying to get into a routine. I was hoping someone can tell me if what I'm currently doing is any good 
not wanting to get on stage, just to have a bit more definition. Seeing steady improvements weight is up 4kg and and my belly is steadily getting back to where is was a few years ago:).
Just wondering if there is a better way to go about it.
Anyway here is what i have been doing for the past month or so 3 times a week.
Treadmill (run) 10 mins
Bench 5 x 10
Cable cross 5 x 10
Pull up 5 x 5
Shoulder press 5 x 10
Cable bi 5 x 10
Cable tri 5 x 10
Leg press 5 x 10
Calf raise 5 x 10
Climber 10 mins
Thanks in advance.
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if you have the results of these workout... Make it bro..
Everyone man have his unique program, which help him
So after lots of messing about I'm now settled on....
.
Leg press 5 × 5 150kg
Calf raise 5 x 5 150kg
Smith bench 5 x 5 70kg
Smith incline 5 x 5 70kg
Smith row 5 x 5 50kg
Smith shrug 5 x 5 50kg
Rack pull 5 x 5 100kg
The weights are where I'm at right now and are all exercises i enjoy doing. I plan on upping the weight only when im at 10 reps. 3 workouts a week plus 2 cardio sessions. As I previously stated I'm just looking for overall fitness with a few kg of muscle. Comments much appreciated :).
I think you are going to outgrow that real quick unless you are a complete beginner in the gym. Take a look at this as you get more comfortable in the gym and need to modify your routine to keep the gains coming. Don't forget your diet needs to keep pace also.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
When I go into a surplus of calories and want to add mass. I hit the gym 3 days a week. It looks like this.
Chest n back
Flat bench 3 warmup sets
One set to failure 4-6 reps
Then 5 sets of 5 w lighter weight 60 seconds rest
Incline db 3×12 60 second rest
Flys 3×12 60 second rest
Back
Deads 3 warm up sets
One set to failure 4-6 reps
5*5 w lighter weight 60 seconds rest
Tbar rows 3sets 12 reps
Pull down 3sets 12 reps
Off
Delts,tri,biceps
Same principle one multi joint compound movement done like above.
Then 2 accessory exercises for each body part.
So I'd do. Push press, close grip bench, bb curl for my heavy work and pick 2 other exercises for 3 sets of 12. For each delts,tri,and biceps
Off
Legs
Squats main exercise
Extension
Leg curls.
After 3 weeks I'd deload. Trust me u will be ready for it,if u r working hard cns will be shot.
Then I'd do it again for another 3 weeks. But, I'd change my main exercises and accessory ones as well. Example, swap out flat bench for incline bench. Stuff like that.
StevebEveryone is different and some people get better results from different things. If it works for you good but try many different exercises. I respond really well to dumbbells so I don't use barbells as much.
Dumbells are the greatest. I tried using only dumbbells for a while. It was a lot of fun but I quickly learned that I at least need to use the bar for squat/dead. I do a mix now. ie. for bench, I use the bar on low rep, and dumbbells for everything else. For my upper body at least it's Bar for Power, Dumbbells for size.
StevebOf course, it's actually safer to use the bar with squats or dead lifts
Also, i try to hit each muscle group e7d, Sometimes if my carb intake is high and diet is on point, i have the energy to hit e5 days, but thats very rare. The average is e7d though. I try to rest eod and sometimes that doesnt happen. 2 days off is my focus point for rest....sometimes that doesnt happen...but i pick myself up...get on Eroids for encouragement...and bust ass....
Chest and biceps:
-forearms
-flat bench press
-incline dumbbell press
-flat bench DB flies
-straight bar curls (focus on negatives)
-dumbbell concentration curls
Back:
-forearms
-weighted pull ups
-t bar rows
-barbell deadlift
-barbell row
-dumbbell pullover (supine)
Legs:
-calves (standing)
-squats
-prone ham curl
-knee extension
-stiff leg dead lift
-hex bar squats (no lockout)
Delts and Triceps:
-forearms
-decline skullcrushers
-tricep pulldowns
-seated tricep press
-dumbbell raise (focus on neg)
-side lateral raise
-DB shoulder press (seated)
Edit: i recently added a bench press at the end of delts and tris, yesterday. So, 5 sets of 20, 12-15, 10, 12-15, 15-20 with 135/185/205/185/135. Definitely a good addition.
*i warm up with calf press on all days except legs because i already do them.
i do forearms on all days except legs.
i warm up with triceps pull downs on all days except legs and tricep day because on tricep day, i already do them.
forearms workout is pronator/supanator seated curls with bar only and keeping forearms isolated on top of quads. I also do hammer curls with a funky bar i dont know the name of...some kind of tricep bar...anyone have an idea?
Guitarplayer thanks for that bodyfat is not too bad the only place i hold a bit of weight is my mid section. Which im sure most guys my age struggle with.
No problem at all. If your at ease with your bf at the moment then start eating in a caloric surplus and focus on putting on some muscle. Muscle gain over 40 is like gold bro, many people start to wither away at a certain age. Let's not have that happen.
I think Medex has a good routine up top there even though he has more tri exercises than quads
Post up what your eating which is more important than anything for what you're trying to accomplish.
Imho, i have neglected my legs...but in the mirror i feel like i am balanced...or at least staying there and know what i have been.missing...good advice from Catalyst about leg rep range...thanks Cat
My legs don't work tonight. Did 10 sets of 25's on squats yesterday. I'm walking like I gave birth earlier today. Why do I do this to myself?
Moral of this story - Never listen to me, invariably it ends up hurting,
That is the truth of it! If I even start to whimper nowadays the Mrs. cracks the whip! "you do it to yourself!" Welll....yes...yes I do. Why is she always right!? As I struggle to scale the stairs up to bed.
They're always right mate. The sooner we work that out the easier marriage becomes.
Amen...they dictate the weather so to speak. As long as I get my lifting in...she can have the wheel to the ship.
I have a clearer indication of what i need to do now...lol...
Just found out Levi's finally made athletic cut jeans. Don't know if there sold where your at but I've been stuck to wearing 3 different pants for the last few months and I can't justify buying $150 boutique jeans for men who have legs and ass. These I believe ate under $50 bucks
That's good timing mate. I'm off on holiday end of March and need to buy some clothes. I've got a couple of pairs of Gasp combats, but other than that I'm struggling to get into anything other than gym gear these days.
I'll have a look. Cheers GP.
http://m.levi.com/US/en_US/categories/~category~men~fitnumber~541-athlet...
Scroll down
I'm hoping they actually do fit right. From the description:
Designed for guys who want a tailored look with the comfort of relaxed jeans. The 541™ athletic fit is roomier in the seat and thigh, with a slightly tapered leg opening. With added stretch for a comfortable fit
You know i love constructive critiscm...lol..i have legs down on my sheet twice per week.. i hit them for sure once...this is just one routine...i am about to alternate to a different one that will inolve a mix of compound and isolation that has BP, DL, SQTs eod. For some reason i grow better on eod compound/isolation..
Something about those 3 above do me wonders....especially eod....
If i do legs with this new one, 2x per week, that makes it a 5 day/wk...which is good if diet is rich in calories....if not, i slip...
That puts a whole new paint job on things then. Any lunges or hacks? After squats I rate these as 2-3 respectively.
Time is about to change soon, so more daylight to do sprints in evening...
Hacks i wish....no machine like that...stuck.to a room full of cages, free weight and bars...and a water fountain...lol..lunges.before cardio measured by cramps and 50'x4.
"measured by cramps" Nice. That's what they need, a red headed step child beating
Lmao...i know it sucks..lol..its weird thats what they need...and when i give it to them, they get heavy...they look better tan too....the whole body does....i have yet to try melanotan...
Because you use your legs daily. You don't walk on your chest or arms. The fibers are more dense and need to be punished!
Melatonin is great Med. Invest in some.
Thank you, sir...
What direction are you going in? Gaining muscle or losing bodyfat? Pick one and stick to it because trying to do both at the same time is not going to yeild the best results.
I could do more i work shifts so i do have free time most days.
Thanks would you suggest adding? I stuggle with squats due to bad knees I could chuck a few rows in for back.
Well how often can you work out and how often would you like to work out? You say you are working out three days a week currently but would you / can you work out more?
Nothing for back? Hamstrings?