atm-12

Just had my first proper session at the gym. I spoke to the owner and he told me to work this routine for 2 weeks to get started, then we will review it.

Squats
Bench Press Machine
T-Bar Machine
Behind The Head Deltoid Press

He said do 4 sets of each of these excersises with reps of 12,10,8,6

Does this sound alright?

and

I am not quite sure how to use the T bar machine, could some explain it?

Thanks.

Base

That doesn't sound too great to be honest mate. If i were you i'd find a basic program from somewhere on here (look for something basic that suits your needs) and keep a log of your progress. The 12, 10, 8 , 6 rep range suggested has no benefit whatsoever, just stay basic (something like 3 sets of 8 reps style). Also, Behind the neck presses have been found to cause injury and also have been found not to be as efficient (in terms of hypertrophy anyway) as standard military presses (so i'd definately drop them).

Just have a search for a basic starting program and go with that bud, cause what your gym owner has suggested really doesn't look to great at all.

Base

ah24

Routine don't look too bad to me, its similar to what i give people though id give you;

Squats
Bent over barbell rows
Inclined barbell press
Seated dumbell shoulder press

All 3 x 8-12 except squats where id recommend 4 sets.

Id do this 2-3 times a week and focus on getting extra reps or adding weight to the bar every time, this is a real beginners program though so will need altering fairly quickly.