Is my work out any good

Vain

Male 20

76kg im 5,8

Joined a gym about 8 weeks ago have been going 4days a week but missed a week and a half due to exams.

So i started back last week and hope to go 5days a week if not 6.

My work out

Day1 and 3

Treadmill interval training 15mins
Rower 6minutes

Chest press machine 50kg 3x10
Flyes 10kg 3x10
Lat Pulldown 35kg 3x10
one armed row 12kg 3x10
Bicep pull down 45kg 3x10
sit ups, obligues, reverse crunch 3x20


Day 2 and 4

Treadmill interval training 15mins
Rower 6minutes

Leg ext machine 40kg 3x10
Leg Curl machine 40kg 3x10
Lunges 10kg 3x10 (any tips on good form? im good with my right leg but not happy when stepping with my left leg find it harder as im right handed)
Shoulder Press 10kg 3x10
Lateral rise 6kg 3x10
Bicep curl with my tricep on the bench at 45degress 7kg 3x10
Tricep pushdown 25kg 3x10
Bicep pull down 45kg 3x10.


I know its more than likely a crap work out but i have a review on Friday so more stuff will be added. This work outs take just over a hour.

Now my diet.

9am Breakfast porridge two slices of brown toast.
Gym at 11
1pm dinner meat spud and veg.
6pm could be frozen pizza, soup anything really
7.30pm Coffee and 2 biscuits.


My diets not good i know.

So any views or tips for me? All comments welcome

Cheers.

FTA69

I'd say you'd see better results on your arms and chest if you switched to free-weights as opposed to the bench and pull-down machines.

9am Breakfast porridge two slices of brown toast.

That's not too bad but I'd try and include protein in your breakfast, such as nuts or eggs.

6pm could be frozen pizza, soup anything really

Pizza is pure sh*t. Stuff like that and chips etc are ok once a week but your dinner should be more healthy than that to be honest. You could try something like a salmon fillet, or wholewheat pasta and tuna etc.

It depends on what you're looking to do, bulk up or lose weight.

cardio,shoot me

FTA69 wrote: »

That's not too bad but I'd try and include protein in your breakfast, such as nuts or eggs.

Porridge is a brilliant breakfeast, no need to add anything to it really, theres actually about 10% protein in those oats not including the milk

Vain

FTA69 wrote: »

I'd say you'd see better results on your arms and chest if you switched to free-weights as opposed to the bench and pull-down machines.



That's not too bad but I'd try and include protein in your breakfast, such as nuts or eggs.



Pizza is pure sh*t. Stuff like that and chips etc are ok once a week but your dinner should be more healthy than that to be honest. You could try something like a salmon fillet, or wholewheat pasta and tuna etc.

It depends on what you're looking to do, bulk up.

Cheers will ask about doing more free weights. Im looking to bulk up altho would like to lose the bit of a stomach i have but def dont want to get any smaller.

FTA69

cardio,shoot me wrote: »

Porridge is a brilliant breakfeast, no need to add anything to it really, theres actually about 10% protein in those oats not including the milk

Is the protein you get from pasta and oats as good as the protein you get from milk and eggs?

j@utis

Vain wrote: »

Treadmill interval training 15mins
Rower 6minutes

Is there something magical about those 6mins on the rower? I'd do some normal time on the same rower but after workout because 15mins on treadmill is enough for warmup.

Vain wrote: »

Bicep pull down 45kg 3x10.

bicep pull downs everyday??? why?

Vain wrote: »

7.30pm Coffee and 2 biscuits.

why not to throw another 4 cookies in? it might work!

Vain

j@utis wrote: »

Is there something magical about those 6mins on the rower? I'd do some normal time on the same rower but after workout because 15mins on treadmill is enough for warmup.

bicep pull downs everyday??? why?



why not to throw another 4 cookies in? it might work!

The only reason i do the rower is for my back. As for bicep pull down im on that machine everyday doing tircep push down one day and lat pulldown the other day so just do the bicep pulldown while im on that machine. I might just try adding them four cookies and see how i get on:p

cardio,shoot me

FTA69 wrote: »

Is the protein you get from pasta and oats as good as the protein you get from milk and eggs?

i think the difference is the amino acid profile but not sure