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Creating a weights program.

  • 02-09-2008 7:04pm
    #1
    Deliverance XXV
    Registered Users, Registered Users 2 Posts: 1,757 ✭✭✭


    Hey guys.

    I'm going on holidays in about 8 weeks and I want to get as much fitness done in by then as possible, so any suggestions or help is greatly appreciated.

    I'm currently doing plenty of cardio, I go to the gym (recently) three times a week and I spend an hour doing cardio. I do 30 mins on the treadmill (10-11 Kph), 10 mins rowing machine, 10 mins cycling machine and 10 mins cross trainer. Is this okay/enough?

    Weights training is something I want to add. I have loads of stuff at home but want to sort of incorporate it into the next 7 weeks. So basically I want to do the cardio at the gym and weights at home. It has to be this way as of large amounts of time constraints and erratic working hours. Three times a week is the max visit to the gym.

    Equipment at home include... Weights bench (w/ butterfly), barbell w/ about 40Kg's of weights, dumbells (x2) w/ about 10Kg's weights each. I also have a punching bag.

    Can anyone assist me with a weights program that can give extra toning/muscle and weight loss?

    My stats are 6'2 and 16 stone.

    I realise that seven weeks is too short for large results, but any result is surely a positive result.

    Cheers, it's greatly appreciated.


Comments

  • #2
    conceited
    Closed Accounts Posts: 891 ✭✭✭conceited


    Your diet very important, eat foods with 3 or less ingredients.
    And stay away from processed food.(white bread):D

    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift

    Workout B
    3x5 Squat
    3x5 Standing military press
    3x5 Power cleans

    You train on 3 nonconsecutive days per week.

    So week 1 might look like:
    Monday - Workout A
    Wednesday - Workout B
    Friday - Workout A

    Week 2:
    Monday - Workout B
    Wednesday - Workout A
    Friday - Workout B

    http://forum.bodybuilding.com/showthread.php?t=998224

    Goodluck.


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