Here’s a quick dialogue between an FLS member and myself. I’m going to start posting these up as there are always some great questions answered and you may get something from them as well.
FLOYD: Hi Ray. Thought I would share my workout routine with you in the hope of getting some feedback.
5 minutes of treadmill followed by 5 minutes stretching.
2 Sets of 15RM for the following:
Barbell Squats 100 lbs (free weights)
Shoulder Presses 70 lbs (machine)
Bench Presses with 85 lbs (free weights) or push ups
Lateral Pull downs (palms down) 80 lbs (Cable)/ Bent over rows 85 lbs
Lateral pull downs (palms up) 70 lbs (cable)
Tricep push downs 70 lbs (cable)
Standing calf raises 50 lb dumbbell
Crunches
Reverse crunches
I take a 2-3 minute break between sets.
I then do 20 minutes on the treadmill followed by about 5 minutes of stretching.
RAY:
Can I ask why you are doing this routine instead of just following the one I have outlined in the course?
FLOYD:
I actually thought I was. This is the workout listed on page 55 of Fat to Fit with a couple of modifications to a few exercises. I can follow it to the t so to speak though if that is what is required. If this is not the routine then I am completely lost and in need of some serious guidance.
RAY:
Hi Floyd, follow the routine to the T. That’s the way it has developed after training a ton of people. I do often modify it if needed for injury or special reasons but if it is followed then I know the routines that come after it are prepared for.
It threw me for a loop when you asked for some feedback on your routine because the first thing I thought was “I’ve already got all that set up for people in the members area 
Why would they modify it straight away?” (of course there are reasons to and that’s why I asked)
For example, when I said you should work posture muscles… That is built into my routine. There is a balance between pulling and pushing. Ab work and extension and an adequate amount of stretching. So making sure you are doing the whole thing from the beginning is important for me to know.
One of the modifications you made, substituting the pulldowns for the seated rows is not a bad thing. However if you are getting strong on your bench press and have a forward rounded torso, then it’s important that you have the rows in there to equal out the work around your torso.
The pulldown works the “pulling down” function of the lats but not the retraction of the shoulder blades in opposition to the bench like I’d like to see there right from the beginning.
Does that help out? P.S. You’re doing great Floyd. Keep it up, it’s all coming together for you now.
Ray Burton
Fat To Fit Fast
FasterLeanerStronger Members Coaching
