I was wondering if people could give me pointers on this workout I've devised. Any criticisms or advice welcome. Each exercise with dumbells is completed with dumbells weighing 6.8 KGs Each exercise with the barbell is completed with a barbell weighing 18.2 KGs. Chest 3 x 10 - Pec Deck 3 x 10 - Bench Press Lats/Trapezius 3 x 10 - Single Arm Rows 3 x 10 - Upright Rows(Barbell) Shoulders 3 x 10 - Front Raise(Dumbells) 3 x 10 - Shoulder Press 3 x 10 - Dumbell raise on bench facing the floor Biceps Using dumbells and barbells - changing grips(hands facing up/down) 3 x 10 Bicep Curls Triceps 3 x 10 Tricep Pushdowns Quads/Hamstrings/Gluts 3 x 10 - Squats 3 x 10 - Calf Raises I'll do this work out twice a week - on Mondays and Fridays After the Workout on MONDAY I'll finish off with - Push ups, sit ups. pull ups, crunches, tricep dips and back extensions. After the workout on Friday I'll finish of with (on the Swiss Ball) - Push ups, curls, back extensions, plank and side plank. Thanks in advance.
I'm pretty sure most people here will hate this routine and tell you to change to that five by five or whatever. Which, I suppose would be more efficient, time wise. I'm just curious as to what your goals are here. If you keep using the same weight and rep scheme you will never improve. But I guess you could keep trying to go faster or something. I say try this out and if you feel like you are getting a good workout then use it. But you'll have to increase the weights as you get used to them if you want to improve.
That workout sounds like it will take 2-3 hours? That is a long time. You should try doing an upper/lower split. What are your goals?
I can increase the weights by moving weights from the dumbells to the barbells and vice versa. Also these are only routines I'm going to do at home, any advice about what to do in the gym would be greatly appreciated. My overall aim is to lose the excess pounds, maybe another half stone then bulk up. I'll be aiming to run 5k every morning, learning to swim again, boxing training twice a week and 5-a-sides at least once a week. Any advice is welcome!!
Having a minute rest between sets and going at a pretty fast pace it takes around 1 and 3/4 hours to complete. What do you mean by upper and lower split? Work back/shoulders/chest and arms one day and body and legs the next? Thanks for responding.
If you want to lose weight, I would do something in a circuit. Here's an example using some of the same exercises: Bench Press Pull ups Squats shoulder press bicep curls Lunges Do each exercise and move on to the next excercise without rest. Then rest for a minute or two and repeat the cycle again. Set a goal like 20 minutes or whatever you think you can handle and try to do as many run-throughs in that period of time. I think that will help you lose some lbs, and take up less time.
Yeah a Upper/Lower split is 3 days a week (hope that doesn't matter). Mon - Upper Wed - Lower Fri - Upper Mon - Lower etc. Each workout only takes about 45-60minutes generaly so you aren't losing any time in your week compared to doing 2 days a week at 90minutes each session. I'd do that at 8-10reps each set coupled with your cardio work. Once you've lost the amount of weight you desire, move on to a 5x5 to bulk up. As Jen love said circuit is also great for weight loss.
3 x 10 = Body building = Bigger / Slower Muscles = Bigger / Slower Boxer 3 x 4-6 = Strength Training = Bigger / Stronger Muscles = Bigger/ Harder Hitting / Faster Boxer
My missus signed up to a new gym so i went along and took out a 6 week membership. The gym has some boxing equipment so I'm making use of that and I asked one of the fitness instructors to come up with a program for me. The program is a mix of cardio (treadmill, bike, rowing machine, cross trainer) and some weight (bench press, bicep curls etc) Added to my boxing training 2 times a week and football 2 times a week I should see some results in a few weeks!
your workout is not great, as someone else said a basic 5x5 program is best if you still learning, search mark rippetoe he does great beginner programs, if your goals is to look AND perform well a strength program is the first thing you should follow, i am a pro heavyweight and train people for a living i have done years and years of reading and practice
ps, regardless of trying to get bigger or leaner do the same strength program, its your diet that will determine your results
maybe you can scurla, but will you look as good as me at the weigh in, we all know thats the important part, the flex down!
