File :-(, x, )
Dr. Baron von Evilsatan
I've been using the same workout schedule since I started using the gym, and since three months of work has started to pay off in terms of my fitness, I think it's time to update my workout plan. However, none of the trainers seem to know what the hell they're doing. Most of them only know weight loss, which I don't want, and huge flashy but useless muscles, which I don't want. I just want to be more fit, able to lift and push more and have more endurance doing it.

Right now I go three times a week:
15 mins run
Bench press 3x10
Curls 3x10 each side
Vertical row 3x10
That thing where you pull two bits of rope down then out 3x10
Thing where you push two weights up over your head 3x10
100 crunches
Dips 3x10
Vert pulldown 3x10
Fly 3x10
Row 3x10
15 mins bike
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>> Anonymous
Too much shit, you should just do a few compound exercises to strike a few items off that list.. I'd say to go with Stronglifts, but it sounds like youre too fascinated with the unimportant shit.

You should do heavier bench presses in less reps for more gains and get rid of the other chest exercises. Get rid of the curls and replace them with chin-ups. You're neglecting your back. Fuck, I know I sound like a purist, but seriously, try Stronglifts or Starting Strength and see how it compares. I think you will like it, it will take up much less time in the gym and target the most important muscles.