Hi all. After procrastinating for several months I've finally took the plunge and joined a gym. I've constructed the following workout program which I would very much appreciate your opinions on:

Monday - Cardio, Chest, Triceps, Abs.

1) 5KM run.
2) Bench Press (3x10).
3) Incline Dumbbell Bench Press (3x10).
4) Flys.
5) Tricep Extensions (3x10).
6) Tricep Dips (2xMax to failure).
7) Stomach Crunches. (3x30)


Wednesday - Cardio, Legs, Back, Abs.

1) 5KM run.
2) Squats (3x10).
3) Leg Extensions (3x10).
4) Calf Raises (3x10).
5) Chin-ups (3xMax to failure).
6) Deadlifts (3x10).
7) Decline Stomach Crunches (3x30).


Friday - Cardio, Biceps, Shoulders, Traps, Abs.

1) 5KM run.
2) Straight Bar Bicep Curls (3x10)
3) Hammer Bicep Curls.
4) Military Press (3x10)
5) Shoulder Press (3x10)
6) Trapezius Shrugs (3x15) - (NB: I'm not sure that's the proper name for what I'm thinking of. Basically, I'm talking about that exercise where you hold a dumbbell in each hand and slowly shrug your shoulders)
7) Stomach Crunches (3x30).


I guess my first question is, 'Provided I stick to it and eat right, will this workout actually get me any results?'. That's the most important thing, after all. Second, is there anything you guys could suggest which could make my workout more effective? I think I'm hitting all the major muscle groups but I'm still pretty much a beginner to all this so I would appreciate your input.

First thing's first: take the cardio out of the routine, move it to Tue/Thu/Sat, or something. This is going to mess with your progress in the gym.

Taking into account 1FastGTX's suggestion, your program looks solid. I can only provide a little insight.

1. Yes, shrugs is an excersize for traps. You seem to be referring to dumbell shrugs, you can also do barbell shrugs, plate shrugs.

2. I assume your diet/nutrition is in order, that is as important as training itself.

3. For abs, you could do excersizes other than crunches 3x a week. bodybuilding.com has a great database of excersizes, and many for abs.

Otherwise, it seems you are hitting all the major groups, you have rest between training sessions and the excersizes you have chosen are solid. This is a great start, you will have plenty of time for improvement as you progress!

Drop the leg extensions for leg curls. Switch the rep scheme every so often, probably fine to do all 10's for a while considering your a beginner. I would also do shoulder work before your biceps.

Definitely take the 5km run out. You can either try jogging (LISS) or sprinting (HIIT) 2-3 times a week on your non-weight days. 20 minutes or so should be enough to start with. A few pointers:

1)Squats and deadlifts on the same day will be KILLER! Try it but I think you'll have to move one of them to a different day.

2)Your rep scheme of 10 is good but try and go like 10 reps, slightly heavier weight for 8 reps and slightly heavier weight for 6 or more reps. Gives your muscles a harder time. 10-6 rep range in other words.

3)Calves are comprised of a lot of slow twitch fibers like forearms. Therefore, these muscles have a lot of holding power and to stimulate growth,you need to keep them under tension for longer than other muscles. Most sets should be done under 60 seconds or so. Calves and forearms, over 60! 20 reps should be fine.

4)Adjust your rest times so you don't stay longer than 45 minutes-1 hour at the gym.

5)Your diet, mate. What you eat is what you get!

Otherwise, good program and get started!

Hi all, thanks for your comments. They've been very helpful. I hate to bother you with yet more questions, but I'm a little confused about some of your advice and just want to clear a couple of things up?



First thing's first: take the cardio out of the routine, move it to Tue/Thu/Sat, or something. This is going to mess with your progress in the gym.


How so? Will it be better if I kept the cardio on the same days but shifted the cardio to the end of my workout? I only ask because, due to the lousy shifts I have to grind through at work, and given that my gym is only open 10:00am - 8:00pm, Monday-Wednesday-Friday early evenings are really the only time I have to do any exercise. Now, I'm very committed to the idea of getting in shape, and if doing the cardio and the same weights will completely stunt my progress and stop me getting anywhere I'll have no option but to change my shifts to make room for it on Tuesdays, thursdays, and saturdays. Still, that's a lot of hassle so I don't want to do it unless it's really necessary. Would you mind giving me the basic lowdown on why combining cardio & weights into a single workout could be counterproductive?


I assume your diet/nutrition is in order, that is as important as training itself.



Your diet, mate. What you eat is what you get!


I'm aware that diet is important but in my (albeit limited) experience, different people tend to advocate radically different diets and methods of dieting. The only thing they have in common seems to be that they all require a great deal of effort, patience, discipline, forward planning, and expense. Now, in most walks of life I possess those qualities in abundance. Not when it comes to food. If I get hungry I get all like :spaz: and there is no way I'd have the discipline or the presence of mind to follow the strict dietary regimen advocated by many people on this site. Tried it before. Didn't work. However, while I don't have anywhere near the self discipline to observe all excruciatingly tedious little rituals advocated by the professionals which, while they may work wonders, just suck all the fun out of eating, I am prepared to make some modifications to my diet. Hopefully these modifications will be significant enough to ensure I actually make progress. Of course, if these modifications aren't enough, and I need to go the whole hog, timetable every meal, count every calorie, ascertain the carbs: protein: fat ratio's of everything I eat and just generally turn eating into a chore, I'll grit my teeth and do it. Still, I'd rather not go that far if I don't have to.

I've read a lot about diet these past few days and have distilled everything I feel is truly important into 3 simple rules for eating right which I have creatively entitled 'George's 3 simple rules for eating right'

1) On a training day, try to eat about 2500 calories. On a 'rest' day, try to eat about 2000 calories.

2) Make sure these calories are made up of healthy, nutritious stuff. Keep it low fat (choose the apple over the BBQ Dorito's). Don't drink alcohol. Basically, eat when you're hungry, but keep it healthy and try to stay roughly within your calorie limits.

3) Try to eat between 150-200g protein a day.

Now, all that's kinda abstract so, if I could beg your indulgence a minute or two longer, I've written out what I'd eat in a typical training day once I've started my routine.


1) 8:00am - Breakfast - Cereal with skimmed milk. Whey protein shake with skimmed milk.

2) 13:00pm - Lunch - Four or five Ham and salad sandwiches on brown bread.

18:00pm - WORKOUT

3) 20:00pm - Protein shake.

4) 21:00pm - Dinner - 3 turkey/chicken breasts, mixed veg.

I might also throw an apple or orange or something in there whenever I feel like it.

Now, I know that doing it this way won't produce optimal results. However, I do think that I'll be able to stick to this far more easily than a convoluted diet involving carbohydrate splits and 6-7 daily micro meals. At the end of the day, the only important thing is that I stick with this. I may be eating somewhat counterproductively but, if I stick to my gym training, the benefits will eventually shine through regardless, am I right?


Calves are comprised of a lot of slow twitch fibers like forearms. Therefore, these muscles have a lot of holding power and to stimulate growth,you need to keep them under tension for longer than other muscles. Most sets should be done under 60 seconds or so. Calves and forearms, over 60! 20 reps should be fine.


Cool. Never knew that. Thanks!

How so? Will it be better if I kept the cardio on the same days but shifted the cardio to the end of my workout? I only ask because, due to the lousy shifts I have to grind through at work, and given that my gym is only open 10:00am - 8:00pm, Monday-Wednesday-Friday early evenings are really the only time I have to do any exercise. Now, I'm very committed to the idea of getting in shape, and if doing the cardio and the same weights will completely stunt my progress and stop me getting anywhere I'll have no option but to change my shifts to make room for it on Tuesdays, thursdays, and saturdays. Still, that's a lot of hassle so I don't want to do it unless it's really necessary. Would you mind giving me the basic lowdown on why combining cardio & weights into a single workout could be counterproductive?
It would be better after the weightlifting, yes. It would be even better in the morning while the weightlifting is at night. It would be yet even better on a separate day than weightlifting.

Simple: lift weights wed/thu/fri early evenings. Do your run in the neighborhood in the morning or on separate days.

It's not that you can't get results combining the two, it's just not as optimal. If you absolutely must do them back to back please do the cardio after the weights; at least this way you'll have the energy required to lift heavy.

As far as explaining why, just click the search button at the top. Get ready for about 1,000 threads on the subject as well as heated debate. I don't want to start another one. :D

3)Calves are comprised of a lot of slow twitch fibers like forearms. Therefore, these muscles have a lot of holding power and to stimulate growth,you need to keep them under tension for longer than other muscles. Most sets should be done under 60 seconds or so. Calves and forearms, over 60! 20 reps should be fine.

I do advocate slightly more volume/reps on calves but not necessarily over 60 seconds. With the shorter range of motion in the calf raise (like the shrug, or wrist curl) I seem to get better results off slightly more reps (or, I'm just able to do more).

Just don't let this come at the expense of using heavy weight. IN MY EXPERIENCE calves don't grow from longer sessions, from slower reps, or from more reps, at least not only those. Growth, for me, only comes from heavy weight and overloading the calves. I can do bodyweight calf raises all day long, but my calves won't grow. It wasn't until I really loaded up the rack that I started seeing growth. Tip: using a leg press machine, try doing lying calf raises with MORE weight than you use for leg presses. Have someone help you push off or put your hands on your knees. And don't unlock the machine, leave it in place in case it slips off your feet. ;)

Now, all that's kinda abstract so, if I could beg your indulgence a minute or two longer, I've written out what I'd eat in a typical training day once I've started my routine.

1) 8:00am - Breakfast - Cereal with skimmed milk. Whey protein shake with skimmed milk.
2) 13:00pm - Lunch - Four or five Ham and salad sandwiches on brown bread.
18:00pm - WORKOUT
3) 20:00pm - Protein shake.
4) 21:00pm - Dinner - 3 turkey/chicken breasts, mixed veg.

Now, I know that doing it this way won't produce optimal results. However, I do think that I'll be able to stick to this far more easily than a convoluted diet involving carbohydrate splits and 6-7 daily micro meals. At the end of the day, the only important thing is that I stick with this. I may be eating somewhat counterproductively but, if I stick to my gym training, the benefits will eventually shine through regardless, am I right?


Hey George!! I think you have a fair grasp of what you want to do...am only a bit concerned about the way your meals are spaced during the day...taking out the protein shake you'll be having after each workout, you'd be basically having 5 hours in between b'fast and lunch and 8 hours between lunch and dinner.
Am first to admit that am no expert at this (at least not yet ;) ) but that would definitely not bring optimal result (as you yourself noted)...I know its hard to space out a your calorie intake into 5 or 6 small meals within the day, but I believe it is ONE of the most important thing you have to LEARN to do if you decide to be in this for the long haul...the body will respond better to being fueled consistently in smaller amounts every 2.5 to 3 hours rather than cramping your planned 2,500 calorie intake in 3 meals!!! Doing that (6 meals) will basically allow your body to fuel itself optimally without getting hungry and most importantly without letting the excess calories from the intake be stored as fat. Again, I know it's hard but it's something you have to learn to do as a beginner.
You see, there are a lot of people out there who goes to the gym religiously but, at the end of the day, has minimal progress to show for it and worse would quit going to the gym altogether out of frustration. Most of the time (if not always), the main culprit is the way they've been feeding themselves all those times. IMO, proper nutrition is, first and foremost, the most important thing in having a healthier, fitter body...more important even than going to the gym 5x a week and being able to bench or curl bigger than that other guy in the gym!
Good luck! :tu:

I don't know what kind of appetite you have, but I've found that if I try to eat that much food in one sitting, even if I can do it, I get sick of doing it after the first week.

Since each of your meals is so large, why don't you just split and seperate them? There's no need to go through the whole process of creating an entirely new meal. Prepare all of your sandwiches or turkey/chicken breasts at once and then refrigerate and microwave them as necessary. It's easy!