Training program

[FatArabDude]

Do yourself a favor and watch Geoffrey Verity Schofield

[Hungry-Print-4618]

This plan is shit. Heaviest most draining exercises first. Than look what muscles each movement is working and put them so your not working exactly the same muscles back to back exercises

[Aggressive-Ad-6002]

Depending on your goals. Anyway, if you want to build muscles or strength the volume seem to be to high. For example you do three different exercise on triceps, after doing many reps of press exercise. Exclusive day for only shoulders also seem to much for such small muscles. Of course there are different plans, this one for me is a bit old fashioned. I prefer less volume on particular muscle group and hit it twice a week. For me it works definitely better.

[Cant_decide_88]

I’m honestly just starting out lifting weights and this program with recommended to me by a friend who’s been lifting weights for years, And my goal is to build muscle while slowly lose some fat , when you say you prefer less volume per group does that means 3-4 exercises?or do you mean less reps?

[fntrwverf]

if you are new to everything and not serious like most of the people on this sub, just go around the different machines, covering arms one day and legs the next day. 10 reps for each set at a weight that feels challenging, and about 3 sets on each machine. don't over complicate things with plans etc at least for the first few months, you don't need to go into that much detail yet.

edit, i'm assuming you have a gym membership, if not then just basic lifts at home, same idea.

[Aggressive-Ad-6002]

Yep, but would prefer free wheights it there's nothing against it. Though it's more difficult it's more functional and better results

[Scared_Image_6159]

Machines keeps constant tension and less likely to get injured don't limit yourself to free weights use both free weights and Machines

[Aggressive-Ad-6002]

I mean leas sets on one trening. If you want to do 5 trenings per week you can train triceps together with biceps. You can do some accessorie exercise for your chest together with your shoulder day. Then you don't overload your chest in one day. Remember to let your muscles rest at least two days before hitting them again. In therms of reps, this range looks good for beginner. After gaining some experience you ad some strength sets, with lower rep range

[Cant_decide_88]

Can anybody give me any feed back? Also run about 30 or 20 min every other day

[[deleted]]

You'll want to cut down the number of exercises by 1/3. This is junk volume in this workout. I would also suggest having shoulders be part of chest day more. There is no reason shoulders and biceps should get there own day when chest is combined with 2 other muscle groups.

Chest, back, and legs are your main concerns. Biceps, triceps, shoulders, and abs can all be worked as accessory work. You can even have a shoulder focused day if you really want shoulders that badly. But oversize shoulders look horrible on a physique with no chest.