no what you mean dean,i use smith machine for chest and tricep dips.
no free bar (at all) what do you use to dead lift? smith machine?

im afrade so. to be honest i feel a bit safer coz ive slipped a disc deadlifting before and i have a big history of back problems so the securety of the smith puts my mind a rest a little a prevents me doing any funky movments while deadlifting.

as a lone trainer it gives me conferdance to go that little bit further when benching etc.

Any chance of making this a sticky thread under the beginner programme...plz...!

Is there any chance someone could show a good programme to follow this after a 2 month stint.....??

How long have you been traing DJANDY?

7 months now PJ

To be honest DJANDY - in my opinion that routine is advanced for someone just starting out. If you have only been training 7 months then this routine is more than enough for you to keep building your physique.

But I keep hearing that you should change your training around every 6-8 weeks. What is meant by that..??
Would that be in relation to number of reps etc then..????

Because some people believe that your body will become accustomed to training the same way and become stale. This refers to how you actually train each body part NOT your training split. Personally I more or less stick with the same workouts..... If it aint broke then dont try to fix it

PJ

me too i never change pj told me that 'dont fix what aint broken' thing forever ago. but each work out shold be harder to stop you body getting used to it. best way to do this is + more weight! every w/o for me is heavyr than the last. not always on EVERY set but at least two sets per bodypart. only needs to be a weight incress of .5 of a kg to do the trick.

I have just started on this routine, when do you do ABS?

Thanks

Im doing the same routine, i do abs twice a week and vary my days to how i feel.
After doing your legs, you might feel abs could fit in here. The last couple of weeks Ive done my abs on a monday with chest & biceps and again on thurday with shoulders & triceps.
Ive found this routine to be very good....
Sometimes I do an early morning cardio session so finish off with abs.... experiment a bit to what suits you... do them at least once a week, but I'd say no more than twice as they need to recover too....

andy i'd only train you abs once a week as there a slow twich muscle a need a week to rest. or you will end up with stronge flat abs. i'm sure you dont want that but hard bumpy abs instead. as for training on leg days ouch. i'm guessing you dont do leg raises? these would kill my legs if i'd just trained them. leg raises is IMO the best lower ab exercise!!

I didn't know you could change the shape of your abs from the type of training you gave them. Oh yes Id much prefer the shape of 6 tennis balls (or golf balls right now)...

We have a crunch board in my gym, so you kinda pull your legs in when you crunch up & you can put weight on the leg end to make it harder or weight on the top end to make it easier. I quite like this action and it a right burner too.
I always use that first 3 sets x 20 reps
Then theres a seated ab machine (cable type) where you just bend down and put the pin in to the desired weight. Again I aim for 3 sets 15 to 20 reps. And that all I normally do on the abs:

Abs doesnt get covered much as  a topic on here - so people please post your AB session and thoughts !!

I'd be VERY interested in ab exercises. Especially as mine haven't been exercises for say. 20 years! I'm frightened that I get a hernia if I start wrong.