[Method] Assess The Workout Plan My Personal Trainer Made Me (GymCellers HELP!) (I Got No Clue What To Do, I Am A Lost Boy)

[Zesto]

I don't know how to do half this crap and the half I do know is pretty confusing for me.

Is this thing good and should I keep doing it. I just tried to do the first 2 days this week and struggled with it.

I haven't been to the gym (and thus haven't had personal training) in over a month. He made this for me our last session.

Should I rehire him?

Should I stop weight lifting and just CardioMaxx an hour a day since I want to be a skinny J-PopBoy? Can I get abs this way?

I have less than 2 months until I go to Japan and really need to make productive time at the gym.

Is there simpler exercises I should be doing instead? I am a simpleton when it comes to this gym stuff.

I am very weak and struggle with 15lb dumbbells and can't even do push ups.

 

[Deleted member 283]

I thought you were boymaxxing? Boys don't have noticeable muscles.

 

[Nibba]

Okay this routine is straight garbage. Good concept( PPL is great for natties), but wtf these exercises are autistic.

Google greyskull LP and once that gets too easy for you pm me

 

[extreme-overthinker]

good goy keep lifting weights in air conditioned zog gyms

 

[jefferson]

Ew 2 leg days in the 4 day cycle. No thanks.

 

[Mandiblecel]

I hope you didnt pay him buddy boyo

https://forum.bodybuilding.com/showthread.php?t=159678631&page=1


Use this fierce 5 program. 3x per week full body workout. I went from benching 130 lbs to 225 lbs for reps in about 5 months. Definitely got bigger as well, especially in the legs.

And make sure you eat enough food with a macro nutrient split according to a decent calorie calculator

http://scoobysworkshop.com/calorie-calculator/


I used this one and it worked pretty well for me



There is really 0 reason to pay someone to do this for you if you can just google everything for free

 

[ZyzzReincarnate]

ur trainer is a crossfit tard probably a woman

 

[Deleted member 147]

Tbh its not HORRIBLE.

Here is a PPL routine I made myself:

Push:

[ ] Incline Smith press - (4 sets - 8 reps)
[ ] BB Bench Press - (4 Sets, 8 Reps)
[ ] DB Flies - (4 sets - 8 reps)
[ ] Cable Flies - (4 sets - 8 reps)

[ ] Narrow Grip Dips - (4 Sets - 10 reps)
[ ] Tricep Push Down - (4 Sets - 8 reps)

[ ] BB Military Press - (3 Sets - 8 Reps)
[ ] Front Raises - (3 Sets - 8 Reps)
[ ] Lateral Raises - (3 Sets - 8 Reps)

Total - 33 Sets (On steroids)

When Off Steroid - Minus 1 Set/Excercise
Total - 24 Sets (off steroids)

Pull:

[ ] Pull Ups - (4 Sets - 8 Reps)
[ ] Chin Ups - (4 Sets - 8 Reps)
[ ] Lat Pulldown - (4 Sets - 10 Reps)
[ ] BB Curl - (4 Sets - 10 Reps)

[ ] BB Shrugs - (3 Sets - 10 reps)
[ ] Rear delt flies - (4 sets - 8 reps)
[ ] Cable Row - (2 sets - 20 Reps)

[ ] Ab Crunch - (4 sets - 8 Reps)
[ ] Straight Leg Raises - (4 sets - Failure)

33 Sets - ( On steroids)

Non PED:
- Minus 1 Set/Excercise
- Total 24 sets - (Off steroids)

Leg day:

[ ] Leg Press - (5 sets - 8 reps)
[ ] Leg Extensions - (5 sets - 8 reps)

[ ] Dealift - (5 Sets - 5 Reps)
[ ] Lying Leg curls - (5 sets - 8 reps)
[ ] DB Lunges - (5 Sets - 12 reps)

[ ] Calf Raises - (5 sets - 8 reps)

Total - 30 Sets - Steroids

Non PED - Minus 1 Set/Excercise
Total - 24 Sets - Off steroids

GIVE ME FEEDBACK GUYS

 

[Deltoid]

Most personal trainers at gyms are dumbasses who have no clue what they’re talking about. I’ve mogged every personal trainer I’ve ever seen.

Tbh its not HORRIBLE.

Here is a PPL routine I made myself:

Push:

[ ] Incline Smith press - (4 sets - 8 reps)
[ ] BB Bench Press - (4 Sets, 8 Reps)
[ ] DB Flies - (4 sets - 8 reps)
[ ] Cable Flies - (4 sets - 8 reps)

[ ] Narrow Grip Dips - (4 Sets - 10 reps)
[ ] Tricep Push Down - (4 Sets - 8 reps)

[ ] BB Military Press - (3 Sets - 8 Reps)
[ ] Front Raises - (3 Sets - 8 Reps)
[ ] Lateral Raises - (3 Sets - 8 Reps)

Total - 33 Sets (On steroids)

When Off Steroid - Minus 1 Set/Excercise
Total - 24 Sets (off steroids)

Pull:

[ ] Pull Ups - (4 Sets - 8 Reps)
[ ] Chin Ups - (4 Sets - 8 Reps)
[ ] Lat Pulldown - (4 Sets - 10 Reps)
[ ] BB Curl - (4 Sets - 10 Reps)

[ ] BB Shrugs - (3 Sets - 10 reps)
[ ] Rear delt flies - (4 sets - 8 reps)
[ ] Cable Row - (2 sets - 20 Reps)

[ ] Ab Crunch - (4 sets - 8 Reps)
[ ] Straight Leg Raises - (4 sets - Failure)

33 Sets - ( On steroids)

Non PED:
- Minus 1 Set/Excercise
- Total 24 sets - (Off steroids)

Leg day:

[ ] Leg Press - (5 sets - 8 reps)
[ ] Leg Extensions - (5 sets - 8 reps)

[ ] Dealift - (5 Sets - 5 Reps)
[ ] Lying Leg curls - (5 sets - 8 reps)
[ ] DB Lunges - (5 Sets - 12 reps)

[ ] Calf Raises - (5 sets - 8 reps)

Total - 30 Sets - Steroids

Non PED - Minus 1 Set/Excercise
Total - 24 Sets - Off steroids

GIVE ME FEEDBACK GUYS

Missing variations of barbell rows for back and no squats on leg day but doesn’t look bad.

 

[jefferson]

Tbh its not HORRIBLE.

Here is a PPL routine I made myself:

Push:

[ ] Incline Smith press - (4 sets - 8 reps)
[ ] BB Bench Press - (4 Sets, 8 Reps)
[ ] DB Flies - (4 sets - 8 reps)
[ ] Cable Flies - (4 sets - 8 reps)

[ ] Narrow Grip Dips - (4 Sets - 10 reps)
[ ] Tricep Push Down - (4 Sets - 8 reps)

[ ] BB Military Press - (3 Sets - 8 Reps)
[ ] Front Raises - (3 Sets - 8 Reps)
[ ] Lateral Raises - (3 Sets - 8 Reps)

Total - 33 Sets (On steroids)

When Off Steroid - Minus 1 Set/Excercise
Total - 24 Sets (off steroids)

Pull:

[ ] Pull Ups - (4 Sets - 8 Reps)
[ ] Chin Ups - (4 Sets - 8 Reps)
[ ] Lat Pulldown - (4 Sets - 10 Reps)
[ ] BB Curl - (4 Sets - 10 Reps)

[ ] BB Shrugs - (3 Sets - 10 reps)
[ ] Rear delt flies - (4 sets - 8 reps)
[ ] Cable Row - (2 sets - 20 Reps)

[ ] Ab Crunch - (4 sets - 8 Reps)
[ ] Straight Leg Raises - (4 sets - Failure)

33 Sets - ( On steroids)

Non PED:
- Minus 1 Set/Excercise
- Total 24 sets - (Off steroids)

Leg day:

[ ] Leg Press - (5 sets - 8 reps)
[ ] Leg Extensions - (5 sets - 8 reps)

[ ] Dealift - (5 Sets - 5 Reps)
[ ] Lying Leg curls - (5 sets - 8 reps)
[ ] DB Lunges - (5 Sets - 12 reps)

[ ] Calf Raises - (5 sets - 8 reps)

Total - 30 Sets - Steroids

Non PED - Minus 1 Set/Excercise
Total - 24 Sets - Off steroids

GIVE ME FEEDBACK GUYS

Looks pretty good but I'd have more row motions. Maybe even just more sets on the cable row.

 

[Madness]

I thought you were boymaxxing? Boys don't have noticeable muscles.

Stfu BETER I muscle mog you

 

[King]

Okay this routine is straight garbage. Good concept( PPL is great for natties), but wtf these exercises are autistic.

Google greyskull LP and once that gets too easy for you pm me

reminder that GSLP was made by a /fit autist that doesnt even lift

 

[Nibba]

reminder that GSLP was made by a /fit autist that doesnt even lift

Kek. It works tho. Better than stronglifts. Texas method is good too. All of it's better than the shit OP posted

 

[King]

Kek. It works tho. Better than stronglifts. Texas method is good too. All of it's better than the shit OP posted

Stronglifts is garbage too

 

[Never_Began]

2 hour bicep curls
2 hour hammer curls
3 hour shirtless flexing
1 hour hitting on gym THOTS

 

[Nibba]

2 hour bicep curls
2 hour hammer curls
3 hour shirtless flexing
1 hour hitting on gym THOTS

Chad routine

 

[Deleted member 483]

Can I get abs this way?

You don't need to train your abs to get abs.

but srsly if you have no idea how to do a lot of excercises it's best if you hire a PT, get a good program (not from PT) that covers all important compound lifts and ask PT to teach you to do all the movements properly, watch your form and make sure you get overload in right areas. you drop him after 2-3 weeks when ur good at all excercises and do it alone till gymmaxxed