Please help - Given a programme but i'm sceptical!

Hi everyone,

I'm pretty new here altho i have been reading most of the threads in the forum and getting well informed together with having a sound knowledge too.

I'm an international field hockey player so my main aim/training is not weight training. Obviously Cardio is very important too, so i do a bit of running, mostly in the days i train on the field.
I have been a regular goer to the gym but never really managed to get good results due to me not having a dedicated and well constructed programme me thinks. Oh and I do make sure i have a good diet too.

Sooo where i need help is in getting this programme for me to go to the gym 3 times a week.
My current plan is:

Monday
AM - 40 min cardio
PM - Given programme

Tuesday
PM - Field hockey training

Wednesday
AM - Given Programme

Thursday
PM - Field hockey training

Friday
PM - Given Programme

Saturday
Rest day

Sunday
Game day

The given programme is:
To do the same programme everytime I go to the gym which is:

• 5 min warm up - Rowing
• Leg Press 12 reps x 3
• Bench - 12 reps x 3
• Some Abs work
• Lat Pull Downs 12 x 3
• Squats (with dumbells on hands)
• Flat Bench Chest Press (with dumbells)

Now the next week I have to decrease the reps to 10 and increase the weight.

That is all. I reckon i can bosh this out in 40 mins and i would like to work out HARD for 60 mins.

I'm 23 yrs old weighing 81kg, approx 180cm. I think thats about 9% of body fat if i go through the machine at the gym i go to.

My aim is to get stronger obviously but with a lean and 'cut' physique.

I have also started some supplements as I NEVER retain my muscle mass, probably due to the cardio work.
After every gym session I take a serve of MRI Pro-Nos.
Every day I supplement my meals with some PURE carbohydrates.
Before every field hockey session I take some L-Carnitine.

I have also been strongly suggested to supplement with N-Gorge.

I know there is a lot of information here and lots to talk about, but any help would be greatly appreciated as i have gotten to the point that I am sooo confused and need some direction from some experienced members.

Thanks Heaps

If your benching you should use a horizontal pull - some type of dumbell or barbell row.

If you're working the vertical pull you should work the vertical push; the overhead press.

You'd just need basic horizontal and vertical pushes and pulls, squats, and deadlifts.

Barbell back squats are far more recommendable due to the ability to put an heavy external load over the centre of gravity resulting in the core to work harder to stabilize your body in attempt to remain your vertical positioning.

Other than that things look fine, do you do the same movements each and everyday? I'd personally recommend something like an upper / lower split.

Day 1 - Upper
Flat Bench
Barbell Row
OH Press
Pullup

Day 2 - Lower
Squat
Deadlift
Leg Press
Hamstring Curl

Day 4 - Upper
Flat Bench
Barbell Row
OH Press
Pullup

Day 5 - Lower
Squat
Deadlift
Leg Press
Hamstring Curl

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thanks for the prompt reply MVP.

I have thought of breaking the workouts into Upper and Lower workouts, but i dont want to work my legs hards in the gym. I do a lot of work with them in the hockey field, and i just want to do a tiny bit in the gym just to maintain my power and maybe increase a tiny bit.

So I wont be able to do it that way.

Maybe break the workouts out into Pushing workout and pulling workout (of the upper body) and keep the leg work standard for each day.