Training Program Advice

gungo

Hi all- just wanted to get a general opinion on the training program I've been following the last couple of months and starting to get a bit bored. I'm 25 yo around 65kg and train on my own, I've picked up bits and pieces on the web but would still consider myself inexperinced. Training for general weight gain/toning.

Running (Warm up)
500m 2m10 secs

Sit-ups
25 x 2 straight crunches
25 x 2 leg raises

Pressups
20 Triangle
20 narrow
20 wide

Weights (2 Dumbells matching weights,10 reps, sets of 3)
Shrugs 25kg
Bicep curl 15kg
Tricep extesion 15kg (1 dumbell)
Seated Shoulder press 17.5kg
Incline Chest Press 17.5kg
Flat Chest Press 17.5kg
Single Arm Row 20 kg
Upright Row 17.5kg
Front Raises 12.5 kg

Standing oblique Twist 20kg weight

Any advice on effectiveness of the program welcome.

EileenG

Overall, too much arm work, not enough leg and back work. Start adding in squats, deadlifts, lunges, stiffleg deadlifts, good mornings, stuff like that. As your weights are on the light side for deadlifts, once you have maxed out, you could try suitcase deadlifts (pick up heavy dumbbell from beside you. keeping core strong.

Sit-ups are overrated. Do them, but don't do millions of them every day. Try weighted crunches as well, also planks. Reverse crunches are more effective than leg raises.

gungo

I thought that I might have been doing too much upper body stuff alright- just on the weights would 2 15kg/17.5kg dumbells be considered light yea?

EileenG

Definitely light for deadlifts. I'm a 48 year old woman and I deadlift a lot heavier than that. But you can work round it.