T Nation

About my Program.

hi everybody.

is this a ok program?

monday,wenesday,friday.
one-arm-pulldown: 3x3.

one-arm-militarypress: 3x3.

lunges: 3x3.

one-legged deadlift: 3x3.

I am planning to do this for a month.

after this I am thnking about doing more volum and lighter weigths.

I guess I have som words spelled wrong, but thats because I am from norway, and english is not my mothertongue.

thanks in advance for every help.

Your program lacks sufficient volume to stimulate growth, especially considering your heavy reliance on unilateral exercises. Unless you have some significant imbalances, stick with the bilateral movements - especially for your lower body. And work your legs before your upper body.

If you’re a beginner, then you’re far better off doing 5x5 or 3x10 rather than heavy triples. If you’re dead set on doing sets of 3, then plan on doing at least 6 sets.

Why not read Starting Strength by Rippetoe?

Why did you pick the exercises you did? Are they really the BEST for you? Why did you pick the rep and set numbers you did? Are they really the BEST for you?

Surely you’re well aware of the basics: bench press, deadlift, squat. Why don’t you want to do them?

Your program sucks. Do the “starting strength” routine as posted by Otep in a thread here.

my gym do not have barbells, yust machines and dumbells. thats why I picked this exercises.

if we had barbells, I would do militarypress, deadlifts, squats and benchpress.

but will this be better?

chins: 2x10 or 4x5.

one-arm-militarypress: 2x10 or 4x5.

one-arm-row: 2x10 or 4x5.

dips: 2x10 or 4x5.

lunges: 2x10 or 4x5.

deadlifts with dumbells: 2x10 or 4x5.

[quote]florelius wrote:
my gym do not have barbells, yust machines and dumbells. thats why I picked this exercises.

if we had barbells, I would do militarypress, deadlifts, squats and benchpress.

but will this be better?

chins: 2x10 or 4x5.

one-arm-militarypress: 2x10 or 4x5.

one-arm-row: 2x10 or 4x5.

dips: 2x10 or 4x5.

lunges: 2x10 or 4x5.

deadlifts with dumbells: 2x10 or 4x5.

[/quote]

Try and find a new gym. There has to be a gym in Norway with barbells etc…

If not, then try doing chins, dips, DB bench, DB splits squats, DB bulgarian split squats, DB deadlifts, DB military press.
Why don’t you do this: (modified rippletoe)
Workout A:
3x5 ea leg Split squats
3x5 DB bench
1x5 DB deadlift
2x8 dips
Workout B:
3x5 ea leg Split squats
3x5 DB standing military press
3x5 ea side Single arm DB rows
2x8 Chins
Alternating between workout A and B.

I want to switch gym, but I have a contract that says I cant dropp out before 3 months, and I have yust been a member for 1 month. I dont want to pay for to gymmemberships wen I am living on almost nothing ( because I am a student ).

wat was wrong with my last program?

if you have dumbells you surely can do bilateral work, i.e. using two Dumbbells at once to do military presses.

still your volume is too low. try doing 4 sets of 8-10 for each of these exercises.

the addition of chins (pullups too) is wise

ok, then I change one-arm-mp(militarypress) with bilateral mp.

[quote]florelius wrote:
I want to switch gym, but I have a contract that says I cant dropp out before 3 months, and I have yust been a member for 1 month. I dont want to pay for to gymmemberships wen I am living on almost nothing ( because I am a student ).

wat was wrong with my last program?[/quote]

I think it has been set. The volume is too low. 3x3 is not ideal for someone starting out. Also, you have way too much unilateral movement in your program for a beginner.

If you follow something like a modified ripplotoe for the next 2 months at your gym and then switch to the real thing when you get a new gym you will be in better shape.

[quote]florelius wrote:
ok, then I change one-arm-mp(militarypress) with bilateral mp.

[/quote]

and increase your volume.

def check out bulgarian split squats, lunges, and one arm snatches as DB moves to add to your arsenal

[quote]florelius wrote:
my gym do not have barbells, yust machines and dumbells. thats why I picked this exercises.

if we had barbells, I would do militarypress, deadlifts, squats and benchpress.

but will this be better?

chins: 2x10 or 4x5.

one-arm-militarypress: 2x10 or 4x5.

one-arm-row: 2x10 or 4x5.

dips: 2x10 or 4x5.

lunges: 2x10 or 4x5.

deadlifts with dumbells: 2x10 or 4x5.

[/quote]

Is this not enough volum. back gets a total of 120reps each week, chest/shoulder also gets 120reps each week and lowerbody gets a total of 120reps each week.

What is the big difference between one-arms vs two-arm?