My Programme

smuckers

Hey guys I've been going to the gym for about a year now and I've been through so many programmes, I've seen improvements

at the moment this is mine, just wondering could anyone add variation to it?


Cross Trainer/ Stepper/ treadmill- 10 mins Level 12/ 9/ and 6-5- 10.5

Abs:

Long Arm Crunch: 10*3
Oblique Crunch: 10*3
Jackknife (I find this tough) 10*3

Arms/ Shoulders

Tricep- Dips: 10*3- 14kg's
Tricep Curls- 12*3- 14-kgs
Military Press- 12*3- 14/16 kgs

Pull Up bar- 5*2

Any input much appreciated

EileenG

Where's legs and back and chest?

rubadub

Check www.exrx.net

I would get in squats, deadlifts, benchpress. Keep up the military press & pullups/chinups & dips. You can work your abs on the chin bar, raising your legs.

I would do the weights before the cardio.

mack1

EileenG wrote: »

Where's legs and back and chest?

What she said!

smuckers

rubadub wrote: »

Check www.exrx.net

I would get in squats, deadlifts, benchpress. Keep up the military press & pullups/chinups & dips. You can work your abs on the chin bar, raising your legs.

I would do the weights before the cardio.

Just wondering why weights before?

Is it possible to do the deadlift with dumbells as the gym in work has a barbell which is attached on due to safety purpose.

for my back I'm going to do the leg curl and for back the lat pull down.

Thanks guys,

I did the benchpress for several weeks, I vary betwene that and dumbells.

smuckers

Between gym training I play Tennis twice or 3 times a week I also took up jogging.

rubadub

smuckers wrote: »

Just wondering why weights before?

Basically you enter the gym full of energy and use it to lift to the best of your ability, this means more stress/workout of the muscles, and hence more growth stimulation, and so overall more progress on strength gains and fat loss.

Lots of threads about it.

http://www.google.com/search?complete=1&hl=en&q=%22weights+before+cardio%22+site%3Aboards.ie&btnG=Google+Search&aq=f

I would avoid machines and stick to freeweights. Squatting is probably the single best exercise you can do, far better than the leg curl, works loads of muscle and promotes growth all over.

Get an instructor or experienced lifter to check your form, have a look at this site.
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

smuckers

Thanks man, squatting with the barbell or dumbells? Ive done squats before but not with weights.

I rarely use the weight machines.

rubadub

Squat with whatever you want, get your form correct, that is important. After a while you will have to switch to a barbell since the dumbells just physically get in the way. Doing front squats will work your abs really well too.

I have taken these up lately and like them a lot. http://stronglifts.com/how-to-front-squat-with-proper-technique/

The leg curl is pretty much a machine, since the movement is fixed (if I am thinking of the same device). With squatting and any free weights you get more functional real world strength, using lots of muscles for stabilisation.

Get some deadlifts in too, great for legs and upperbody too.

smuckers

I'm going to start off with light weights on the barbell, and then gradually increase it.

EileenG

smuckers wrote: »

Is it possible to do the deadlift with dumbells as the gym in work has a barbell which is attached on due to safety purpose.

for my back I'm going to do the leg curl and for back the lat pull down.

Yes, you can. Use good heavy dumbbells for your deadlifts. Stiffleg deadlifts are an excellent move for glutes and hamstrings. In spite of the name, you keep your knees soft and slightly bent, but the power comes from your bum and thighs.

There's a move called a suitcase deadlift (pick up a heavy dumbbell from beside you, keeping truck erect) which is also great for core and tummy.