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My Programme: Help please?

  • 26-07-2008 12:14am
    #1
    AhJaysus
    Closed Accounts Posts: 16 ✭


    Hey all, Currenty 13Stone5lbs,Male/ 5'10''. Was 14stone2lbs when I began 6weeks ago.

    My Goals:

    Lose Fat
    Tone up

    I have been doing Cardio 5days a week for the last 6weeks. I have also been doing some small weights.

    I got a barbell and bench and have put together this programme for myself, I'm not sure how it is and would appreciate some advice.

    Excercise Schedule:

    Cardio:
    4k 4 days a week. (Monday,Tuesday,Wednesday and Friday)
    2x 4k runs 1 day a week. (Saturday)

    Weights:
    This Schedule will be followed on Mon/Wed/Fri (should I fo it for 5days like the Cardio?)

    Weights are as follows, The star and number beside them means they are done in pairs. 30 seconds rest and then I begin the other excercise in the pair. Once both are done I take a minute rest and then repeat. (for example, Reverse Flies 1x13, 30secs rest, Bicep Curls 1x13, 1 min rest...repeat 3 times)

     Chest:
    Dumbell Fly *5
    Bench Press 30KG (3x13)

    Shoulders:
    Shoulder Press (Barbell) ~}#15KG (2x13, 1x15)*1
    Lat Raises 5KQ (3x13)*2

    Back:
    Bent over Row (Barbell)15KQ (3x20)*4
    Reverse Flies*1

    Arms:
    Bicep Curl (Barbell) 15KQ (3x13)*2
    Hammer Curl (Dumbell) 7.5 KQ (3x13) *4
    Tricep KickBack (Dumbell) 7.5KQ (3x13) *3
    Tricep Extension (Barbell)*5

    For my Lower Body I am not sure yet. I have to see what I can/should be lifting etc but it will basically revolve around these


    Squat
    Lunges
    Deadlift

    With 3sets of 13 reps on whatever weight I should be lifting.

    I am quite sure I am pretty weak for my weight height but I'll work on it.

    Appreciate all the replies, I really do, thanks.


Comments

  • #2
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    I would aim to lift weights at least 3 times a week, and aim to lift as heavy as you can. Choose a weight were you realy have to work and struggle with the last 2-3 reps.....
    Squats lunges and deadlifts..... excellent choice, will see major difference as soon as you start these exercises.
    If your happy with running as your cardio, or if you get bored (like i do) mix in some cycling or swimming.
    The other thing is if your putting in all the hard work with cardio and weights, dont let your diet ruin it all on you. There's some good info iin the stickys.

    Good luck, your doing great so far....


  • #3
    AhJaysus
    Closed Accounts Posts: 16 ✭AhJaysus


    Thanks LouLou,

    I dont get bored running really, I stick in the ipod and go. So that should be fine for cardio.

    I am slightly worried about getting my form right doing the compound lifts. I am youtubing some vids for proper form but am still unsure, might stick up a vid.




    Anyone else got any advice?


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