Suggestions for changing up routine

ianmc38

Big thanks to Killme for all his advice in getting started with a good routine.

I'm currently in week 6 of my return to the gym/fitness and am looking for ideas for changing up my routine.

My main goals going forward are:

1. Further cardio gains and increased endurance
2. Muscle toning
3. Strength gains
4. Mass gains (not a big priority for me)

A summary of my last week:

Day 1
Rower Lv 4 - 500M x 3 (2 mins rest) Beat first time on each subsequent row
Bench 50lbs - 3 sets of 6 reps
Squat 100lbs - 3 sets of 6 reps
Hammer Curls 25lbs each arm, 3 sets of 6 reps
Threadmill (Lv 6 x 1 / Lv 11x4) x 4

Day 2
Rower Lv 10 - 500M x 3 (2 mins rest) Beat first time on each subsequent row
Threadmill - (Lv 10 x 1 / Lv 12 x 1) x 10
Rower Lv 10 - 500M x 5 (2 mins rest) Beat first time on each subsequent row
Superman - 3 sets of 8 reps
Planks - 3 x 1 minute, 1 min rest

Every second week this changes to
Row Lv10 - 250M x10 (1 Min Rest)
Threadmill - (Lv 6 x 2 / Lv 14 x 1) x 7

Day 3
Row Lv 4 1000M x 3
Deadlift 80lbs 3 sets of 6 reps
Barbell lunge - 2 sets of 8 reps per leg
DB Shoulder Press - 30lbs per arm - 3 sets of 6 reps
Military Press 30lbs - 3 sets of 6 reps
Threadmill (Lv 6 x 1 / Lv 11x4) x 4

I've read in the stickies that I should be looking to change up my routine at this time so any advice would be much appreciated.

Thanks.

johnny_knoxvile

I'm not going to offer you a whole program...

But just a few ideas...

Instead of your hammer curl, maybe a seated curl, with your bench at 45 degrees. Thats a great one for your biceps, and it will work a different area from what you are hitting at the moment with the hammers.

For your shoulders how about the Arnie press? A little more range of movement for your shoulders.

Maybe switch your bench press to a dumbell press for a while and use more of your balancing muscles.

Just a few ideas for you, though I'm sure you will get lots more ideas.
Keep changing it up and shocking the muscles.

johnny_knoxvile

just a few suggestions for a couple of exercises that might help...

How about instead of your hammer-curls, replace them with alternating seated curls with the bench at a 45 degree angle. It will hit a different area of your biceps.

For your shoulder maybe the Arnold Press, with a greater range of movement for your shoulders.

Change your plank by putting your feet up on a swiss ball and increase the workout on your abs.

For your Chest you could switch to a dumbell press for a while and hit more of your balancing muscles.

just a couple of ideas for you to play with...
Switching things around keeps it interesting and shocks the muscles.

kumate_champ07

whats 'Muscle toning'?

Theresalwaysone

kumate_champ07 wrote: »

whats 'Muscle toning'?

Im pretty sure you know what he means. Its a widely used term, maybe not correctly so, for getting definition of your muscles.

Id say he means he wants to lose bodyfat and make some muscle gains i.e. adding overall definition.

I think this forum is great but when people nit pick over semantics like this knowing full well what the OP means its a bit silly.

kumate_champ07

Theresalwaysone wrote: »

Im pretty sure you know what he means. Its a widely used term, maybe not correctly so, for getting definition of your muscles.

Id say he means he wants to lose bodyfat and make some muscle gains i.e. adding overall definition.

I think this forum is great but when people nit pick over semantics like this knowing full well what the OP means its a bit silly.

i asked because people have different ideas what muscle 'toning' is.

Theresalwaysone

kumate_champ07 wrote: »

i asked because people have different ideas what muscle 'toning' is.

Maybe so, why didnt you say that then? If you did mean it that way then I apologise, still the point remains on a wider basis.