I've been going to the gym for about two weeks straight now and I was wondering if you guys could please provide some criticism of the program I've put together. Please let me know if I should be doing certain exercises and/or getting rid of others.
PS I'm know I'm weak as shit!
Upper Body (Day 1)
3x8 Dumbbell Bicep Curl (max 25 lbs, want my left hand to catch up to my right hand – broke it a long time ago). 3x8 One Arm Palm-Up Wrist Curl (20 lbs)
3x8 Dumbbell Lateral Raise (15 lbs)
3x8 Bench Press (20 lbs – excluding the bar)
3x8 Cable Overhand Pull (70 lbs)
4x8 Triceps Pushdown (40 lbs)
Lower Body (Day 2)
3x8 Barbell Squats (110 lbs)
3x8 Calf Raises (270 lbs)
3x8 Leg Press (540 lbs)
3x8 Lying Leg Curls (110 lbs)
3x8 Thigh Abductors (145 lbs) – my hips and groin area are weak as hell
3x8 Thigh Adductors (145 lbs)
3x8 Leg Extensions (? Doing this first time today)
Back and Core (Day 3)
3x5 Deadlifts (160 lbs)
3x8 Hyperextensions (Back) – no weights, I’m fat enough
Planks – 1 set 60 seconds, 2nd set 30 seconds
3x20 – Crunches
3x20 – Leg Raises
3x20 – Oblique Crunches
Cardio (Day 4)
Run or Walk or Mix – 10 KM minimum
Leo Rogers
Its too much for a beginner
Grayson Peterson
user, please just do a program. This doesn't make any sense. In 3 months, presumably after you finish SS, you can dick around all you want.
Eli Cook
Really? My body can handle it but I feel like I'm missing more exercises
Where can I find a programs? I just need names of exercises and recommended sets/reps. I have an app that helps keep me on track
Thanks user
Aaron Gonzalez
Read the sticky or search "starting strength." Any variation on the SS program should be fine.
Jordan Wright
You need to work out abs... its a waste of time. Don't go bicep curls, do actual squats, not faggy barbell squats. You are basically doing to much shit.
Squat Deadlift Chest Overhead press
Do those 4 and add a little supplemental stuff.
Jayden Sanders
I'm going to hijack OP's thread
I've also been going to the gym for about two weeks.
>Started with SL first week, changed to GS now. >Only go Mon Wed Fr
Should I try C25k on Tu Thu and Saturdays? I'm on vacation ATM. Or will this be worse for me in the end? I'm trying to cut and lose some weight (like 16 lbs).
Samuel Allen
Just do fucking SS
Isaiah Clark
That's exactly how you should do it
Xavier Wilson
>Should I do cardio? Or will this be worse for me? I'm trying to cut Yes you absolutely should. But (assuming caloric deficit) don't expect many strength gains.
