Feedback on new program

talking_walnut

Hey folks,

I'm looking for some feedback on a new weights program I want to start. It's been a good while since I've done any proper weight training so I'm effectively back to square one. Here's what I have in mind:

Dumbbell Bench Press (chest)
Bent Over Rows (back)
Dumbbell Flys (shoulders)
Shrug (shoulders)
Standing Alternate Dumbbell Curls (biceps)
Overhead Tricep Curl (triceps)

I'm leaving out leg weights at the minute as I'm gettin back into running too and don't want to skip out on that. When I'm fitter I'll bring them in.

As for reps, I'm thinking somewhere between 10 and 20. Want build up some endurance. Sets will probably be 1 the first day and hopefully 2 the next and subsequent days.

Anybody got any feedback on this? I know it's gonna be tough getting back to it as it's been so long since I've done any so any help would be appreciated. Should I put some abs in there too? If so what kinda thing should I add?

Thanks to anyone that takes the time to reply. I appreciate it!

conceited

How many miles a week do you do?

talking_walnut

I've been following the Runners Handbook fairly closely. On a side note I'd recommend it to anyone lookin to get into running. I always hated running (did a fair bit of it for sports when I was younger) but this book made me love it.

I'm running 20mins 3-4 times a week. Think each run is about 4km. The weights plan I listed above is mainly something to get me back in the habit of going to the gym.

Southern Dandy

talking_walnut wrote: »

Hey folks,

I'm looking for some feedback on a new weights program I want to start. It's been a good while since I've done any proper weight training so I'm effectively back to square one. Here's what I have in mind:

Dumbbell Bench Press (chest)
Bent Over Rows (back)
Dumbbell Flys (shoulders)
Shrug (shoulders)
Standing Alternate Dumbbell Curls (biceps)
Overhead Tricep Curl (triceps)

I'm leaving out leg weights at the minute as I'm gettin back into running too and don't want to skip out on that. When I'm fitter I'll bring them in.

As for reps, I'm thinking somewhere between 10 and 20. Want build up some endurance. Sets will probably be 1 the first day and hopefully 2 the next and subsequent days.

Anybody got any feedback on this? I know it's gonna be tough getting back to it as it's been so long since I've done any so any help would be appreciated. Should I put some abs in there too? If so what kinda thing should I add?

Thanks to anyone that takes the time to reply. I appreciate it!

What your doing is a full body workout which in my own opinion i wouldnt start on but its whatever your comfortable with, you know your body better than anyone, id be more inclined to do 2 muscle groups a day ie back and chest, tricep and bicep etc, but if you wana do a full bodyworkout then change your exercises around so your muscles dont get used to the one exercise as the results will be slow...

As for reps try maybe 3 set of 10 or 4 sets of 12-10-8-8, do all this at a light weight you'll eventually get the feel for it that way you can get an idea of how much weight to lift and so on, after a while then do the higher reps and sets for endurance but dont go banging out really fast reps of 10-20 getting the right form and motion is better than anything just ask your gym instructor how to do them properly incase you injure youself,

Abbs you should do maybe twice a week or so with your workout but people vary, anyway hope this helped all the best

conceited

Great book !

You should do one or the other is the advice I would give you, it's alot easier.


But if you insist, here's an idea.

mon
run

tue
weights

wed
rest

thur
run

fri
weights

sat
rest

sun
run

Exercises

deadlift
good morning
squat

power clean
millitary press
bench press

tues
bp
dl

fri
gm
mp
pc

I'd switch between squats and good mornings every week and also change the days like switch fridays with tuesdays exercises.
You don't need loads of exercises 3-4 will do you.

rubadub

Southern Dandy wrote: »

What your doing is a full body workout which in my own opinion i wouldnt start on but its whatever your comfortable with, you know your body better than anyone,

He is only working the upper body, unless you consider running resistance training. Also most usually recommend (true) fullbody workouts for beginners, with splits coming much later on.

Sets will probably be 1 the first day and hopefully 2 the next and subsequent days.

So how many days a week do you workout?

I would get chinups and dips and standing military presses in too.

kevpants

conceited wrote: »

Great book !

You should do one or the other is the advice I would give you, it's alot easier.


But if you insist, here's an idea.

mon
run

tue
weights

wed
rest

thur
run

fri
weights

sat
rest

sun
run

Exercises

deadlift
good morning
squat

power clean
millitary press
bench press

tues
bp
dl

fri
gm
mp
pc

I'd switch between squats and good mornings every week and also change the days like switch fridays with tuesdays exercises.
You don't need loads of exercises 3-4 will do you.

You luuuuuuurve the pretty colours

conceited

You should see my house:D

talking_walnut

From what ye've been saying I might push back starting the weights a few weeks and make the most of the running before the weather gets even worse Then I'll get into it with more full body lifts.

Thanks for the advice guys. Ye probably saved me a couple of weeks of struggling.