Hey all,

I'm a 22 year old male, 135lb, 5'7". I come from a long-distance running background, running 5,10K's at roughly 6 min/mile

Now I want to switch gears and put on some muscle. So I started eating more and going to my university's gym. I've been working out for about two months, following a program partly devised with a personal trainer.

I workout on MWF for roughly 1:30. I do the following exercises for 3 sets each, 10-12 times per set. The weight I use is such that I can complete 3 sets, but not any more. I start with (weather permitting) a quick jog outside, or 10 minutes of intense cycling on a static bike.

Bench Press (freeloading machine) - 60 lb/side
Shoulder Press (freeloading machine) - 50 lb/side
Pec Dec (machine) - 130 lb
Lat Pull Down (machine) - 110 lb
Seated Row (machine) - 100 lb
Lateral raises (free) - 15 lb dumbbells each hand
Biceps curls (free) - 25 lb dumbbells each hand
Skull crushers (free) - 15 lb dumbbells each hand
Bicycle crunches (3x 40 times)
Handstand pushups (3x 10 times)

Lunges (free) - 30 lb dumbbells each hand
Leg press (freeloading machine) - 70 lb/side

Are there any gaping holes in this routine? I'm much more interested in upper body than lower body, since I still run. The articles that I have seen all suggest that free weights are the way to go, but I'm not sure if I can find free weight replacements for some exercises like Pec Dec and lat pull down. What are the best exercises to start doing with bars?

Also can someone recommend a good exercise for forearms and abs?

First of all, if your new to the game you need to get the basics down (squats, pushups(bench), pullups, dips...and perhaps deadlifts).

No offense, but you are 135 (5'7") don't worry about getting more mass in any particular part of your body.....you just need mass PERIOD.

10 minute core temp warmup....you are wasting a lot of time and precious energy. Learn about other forms of warmup and how to incorporate them.

This topic has been beaten down a bit at this forum. In fact, I do believe there is a default article here....workout 101 or something along those lines. Look into it.

Your trainer....seems to be lacking on the ability to put together a program that is beneficial to your needs.

You've chosen what we call the "accumulative" route for training (this stage). So you must raise the weight with each consecutive set....or else you will not benefit from this phase and plateau before you even really get going.

I.E.
bench press (not to be confused with any machine)
3@12
1 set 95@12
2 set 105@12
3 set 115@12

You also have a LOT of exercises. Mainly a "pushing" type. I recommend ALL beginners build their posterior chain stronger than anterior.....so you gotta pull more than you push. It will keep your shoulders happy and strong.

I HIGHLY suggest you research a bit. Start a journal here. Allow us to help you. Slap that clown of a trainer you hired (just kidding).

Hi, thanks for the quick reply. I did some research mostly on exrx.net. Workout - Z3 Wiki is the result. I'll have to tweak the appropriate weights though.

And now for something completely different...

Good on you Miraage,

Keep us posted with a journal of your progress.

Done: http://www.fitness.com/forum/journal...lan-18965.html