My Routine

[elbow]

I joined a gym at your guys recommendations and the guy gave me a 3 day routine - as that's all I can get up the gym at the moment.

I've been doing it for months and have seen pretty much no growth but allllot of fat - there's no compound movements so I'm pretty worried about it.

Day 1

3x10-12 Chest Press (Machine)
3x8-10 Chest Flys (Machine)
3x10-12 Incline Dumbell Press
3x8-10 Inclinde Dumbell Fly
3x12-15 Lateral Raises (Dumbell)
3x8-10 Close Grip Pushdowns (Machine)
3x12-15 Rope Grip Pushdowns (Machine)

Day 2

3x10-12 Leg Extensions (Machine)
3x10-12 Leg Press (Machine)
3x10-12 Standing Calf Raise (Dumbell)
3x8-10 Leg Curl (Machine)
3x10-12 Calf Press (Machine)
15-20 Shrugs (Dumbell)

Day 3

3x10-12 Lat Pulldown
3x10-12 Rear Deltoid (Machine)
3x10-12 Low Row (Machine)
3x10-12 Close Grip Lat Pulldown
3x8-10 Barbell Curl
3x10-12 Alternate Dumbell Curl
3x12-15 Hammer Curl

I was doing weights at home before I went to the gym, even though I feel more knackered after going to the gym I do not seem any bigger. My muscles hurt the day after most of the time, they're quite tight for a while, but I've seen little growth. I've been eating loads so any "toning" has probably been covered by fat. Since I've joined the gym in Feb. I've put on 21lbs - I'm nearly popping out of my trousers I'm so fat. I used to do Deadlifts, Bench Presses etc. But when I worked out at home my muscles never felt as tight the day after but I did less sets and less reps on average. e.g. 2x6-8 for most exercises.

I'm now on a cut, losing all the fat cus I hate it. It shouldn't be hard tho cus I have 2 dogs and walk them twice a day (approx. 4 miles), play golf most of the day (walk and carry), on my feet all the time at work in the evenings and I also supplement this with going to the gym and then a 15min. fartlek like bike session afterwards, and I also row every day I'm not at the gym. What should I be eating on a cut? I seem to not be eating much, should I still take my protein shakes?

Thanks

[Songsangnim]

I joined a gym at your guys recommendations and the guy gave me a 3 day routine - as that's all I can get up the gym at the moment.

I've been doing it for months and have seen pretty much no growth but allllot of fat - there's no compound movements so I'm pretty worried about it.

Day 1

3x10-12 Chest Press (Machine)
3x8-10 Chest Flys (Machine)
3x10-12 Incline Dumbell Press
3x8-10 Inclinde Dumbell Fly
3x12-15 Lateral Raises (Dumbell)
3x8-10 Close Grip Pushdowns (Machine)
3x12-15 Rope Grip Pushdowns (Machine)

Day 2

3x10-12 Leg Extensions (Machine)
3x10-12 Leg Press (Machine)
3x10-12 Standing Calf Raise (Dumbell)
3x8-10 Leg Curl (Machine)
3x10-12 Calf Press (Machine)
15-20 Shrugs (Dumbell)

Day 3

3x10-12 Lat Pulldown
3x10-12 Rear Deltoid (Machine)
3x10-12 Low Row (Machine)
3x10-12 Close Grip Lat Pulldown
3x8-10 Barbell Curl
3x10-12 Alternate Dumbell Curl
3x12-15 Hammer Curl

I was doing weights at home before I went to the gym, even though I feel more knackered after going to the gym I do not seem any bigger. My muscles hurt the day after most of the time, they're quite tight for a while, but I've seen little growth. I've been eating loads so any "toning" has probably been covered by fat. Since I've joined the gym in Feb. I've put on 21lbs - I'm nearly popping out of my trousers I'm so fat. I used to do Deadlifts, Bench Presses etc. But when I worked out at home my muscles never felt as tight the day after but I did less sets and less reps on average. e.g. 2x6-8 for most exercises.

I'm now on a cut, losing all the fat cus I hate it. It shouldn't be hard tho cus I have 2 dogs and walk them twice a day (approx. 4 miles), play golf most of the day (walk and carry), on my feet all the time at work in the evenings and I also supplement this with going to the gym and then a 15min. fartlek like bike session afterwards, and I also row every day I'm not at the gym. What should I be eating on a cut? I seem to not be eating much, should I still take my protein shakes?

Thanks

As you have already guessed there are no compound movements and lots of machine work. Not very good for growth at all.

If you want size then (assuming the calories and rest are there) stick with squats, deadlifts, rows, OH presses, dips and benches. Train each movement twice a week. So:

Day A Squat
Bench
OH press


Day B Deadlifts
Dips
Rows

Rest one day then repeat. Rest two days then repeat again. Stick with 4-5 sets per exercise in the 8-12 rep range.

I'd still take the protein shakes but cut back my calories elsewhere.

[BG5150]

You get bigger OUT of the gym, not IN it. Make sure you are eating enough and then eat some more. Be sure to get enough protein, mostly via your meals--at least 1g of protein for each pound you weigh. Be sure to get enough rest--see the first sentence of this post.

Drop 30 bucks on Starting Strength: Barbell Training by Mark Rippetoe and Lon Kilgore (http://www.startingstrength.com). Learn to do squats and deadlifts correctly. Look into Bill Starr's "5x5" routine, or the workout suggested by Ripp & Kilgore in S.S. Both are three day programs.

But any routine you choose should be centered around compound movements, with some accessory lifts thrown in there. And be sure to add some core work in there, and train the movements like you would with any others; no need to do two sets of 50 crunches--do three sets of weighted situps for 10 reps.

[Torrok]

I joined a gym at your guys recommendations and the guy gave me a 3 day routine - as that's all I can get up the gym at the moment.

I've been doing it for months and have seen pretty much no growth but allllot of fat - there's no compound movements so I'm pretty worried about it.

Day 1

Bench 3x5
Dumbbell Chest Flys 3x6-8
OH Press 3x5
Dips 3x5
Upright Rows 3x6-8
3x6-8 Close Grip Pushdowns
Close Grip Bench press 3x5
add arnold presses if you want

Day 2

Squats 3x5
Lunges 3x6-8
Leg Press 3x6-8
Good mornings 2x10
leg curls 3x6-8
calves 3x10

Day 3

deadlift 3x5
barbell rows 3x5
chin-ups 3x5
cable rows 3x6-8
shrugs 2x10
barbell curls 3x6-8

maybe try somthing like this

it might prove more helpful
if your worried about no compounds then put some compounds in there!

[joey54]

good advice by all and much better routines than the one originally posted.