Thread: Thoughts on my programme? Beginner

Hey all, just stumbled across this website and been exploring it for the last hour. Already learnt loads.

Been working out for last 2 years on and off due to a surgery on my back. All healed now. In the past I’ve always had a Personal trainer and worked out at their studio.

Did generic weight lifting, then gave CrossFit a go for 3 months and it was just not for me. I’m a 23yr FireFighter in Scotland, reasonably fit considering I passed all the fitness tests and can manage myself at the gym. I was a heavy guy, slimmed down recently and just want to tone up, get some muscle going n feel confident again.


However, part of me is doubting if I’m actually doing anything beneficial. My gym gave me a programme and I’ve adapted it a little and I wonder if I’m just doing too much? Not enough? Any help would be so appreciated as this it’s the first time I don’t have a PT telling me what to do.

I train 3-4 days a week, can sort cardio & abs/core well myself n I just add them a little into every workout

Chest/Core
Barbell Bench Press
Incline Dumbbell chest press
Push ups
Standing cable flys
Dips
Tricep dips
Tricep pull downs

I add 2-3 core exercises to this like leg raises n plank variations

I’ll normally do 3-4 sets of each exercises and aim for 10-12 reps. If I struggle I lower weight and aim for 45s rest max between sets. For all workouts.

Shoulder/Legs
Upright Rows
Squats with barbell
Arnold press Dumbbell
Barbell Lunge
Lateral Raises Dumbbell
Front raises Dumbbell
Hamstring curls Machine
Leg Raises machine
Leg Press Machine

Back/Arms
Dumbbell Shrugs
Bentover row Barbell
Deadlift usually with hexbar
Lat bar pull down
Pull-ups variations
Single arm Dumbbell rows
Barbell bicep curls
Seated same time bicep curls dumbbell
Hammer curls dumbbell

I’m worried I’m doing too much volume, just want to make sure I’m working the muscles properly. If you guys think I should adjust it then any advice is extremely welcome. I’m not at all sure how to create a programme. Thank you.