Some Programme advise

kjt

Some Programme advice - Stupid typó :S


Hey Guys,
I've been gone off the awl gym for the past few months and getting back into it now. I was wondering if some people could look over my programme and give me any advise?

EDIT: I forgot to add, I'm aiming to get fitter, more toned and bulk up a little. Currently I'm 96kg and 187cm/6"1'.

I stretch and do 15mins on the crosstrainer before all the following routines so I'm properly warmed up.

* indicates machine. I'm just using these to get back into it and get the inital strenght back.

Day 1 (weights)
- Chest press*
- Chest press Incline*
- Chest fly

- Shoulder Press
- Side laterals
- Bent-over laterals

- Alt dumbell curls
- Ez barbell curls

Ab crunches

Day 2 (Cardio)
- Treadmill - 20mins @ 4% grad and at slow jogging pace
- Rower 3,000metres
- Bike 15mins at a tough level

Day 3 (weights)
- Lat pulldown
- One-arm dumbell row
- Vertical Traction*
- Upper back*
- Dumbell Shurgs
- Lower back*
- Tricep pressdown
- Lying Ez extensions

Ab crunches

Day 4 (cardio)
- Rower 4,000metres
- Treadmill - 15mins @ 4% grad and at slow jogging pace
- Bike 15mins at a tough level

Day 5 (weights)
- Squats
- Leg press*
- Leg extensions*
- Leg curl*
- Standing single leg curl*
- Calf raise
- Rotary calf*
Ab crunches

Day 6(cardio)
- Bike 20mins at a tough level
- Rower 2,500metres
- Treadmill - 15mins @ 4% grad and at slow jogging pace

I more than likely won't do day 6 but will be out kayaking for a minimum of 2 up to 5hours.


I don't eat before going to the gym as I usually head at 6am, would this be advised? I've always been under the impression that if I go straight from bed I won't have too much energy stored and thus more fat will be burnt opposed to muscle?


Thanks for taking a look over this!
I look forward to any advise given

quirkster

that alot of cardio if ur hoping to bulk up!
id advise you spread your weight sessions out more.
do tri's and shoulders on monday
back on tuesday
wednesday off
chest and bi's on thursday
friday off
legs and abs on saturday
sunday off

your overtraining your abs...theyre just like any other muscle

your give yourslef much more time to recover and grow this way.

diet is very important aswell. its true that you will burn more fat by gyming on an empty stomach however your doing enough cardio to not worry about a bowl of porridge, 45 mins before your gym session

kjt

Thanks for the reply quirkster. Well what I'm hoping to do is get of the extra weight, I guess the bulking up would be after a few weeks of getting back into the swing of things.

Thanks for the advice!

Roper

Where are the compound movements? I only see squats?

kjt

I haven't gone to the gym in about 6/7months so I'm starting back into it slowly. What sort of compound movements would you suggest?

Tbh I've never done squats before so I'll be starting off slowly with these and making sure I keep the right form for the first few times before wacking on the weights.

Thanks!

Roper

Squats, bench, deadlift, press, pull ups or chins. You're right to start slow. Get someone in the know to check your form. Make sure the depth of each squat is right (the top of your leg should be parralel to the ground)

Pull ups are the simplest compund exercise there is and one fo the most beneficial. Grab a bar, and pull up!