Here's my circuit ... Is it enough ?

lil-evil

I've been steadily getting up to the below weights over the last 2 months or so. I don't want to get huge but want to get big but defined. Im 5ft8 and now 10st after putting on 8lbs in the 2 months

I only use work in gym on my lunch breaks as don't have time on day's off.

So Sunday is Circuit
then Monday is running & punch bag
then tuesday is Circuit

Is this the right way to go about getting where i want.



5min on cycle
Stretch
10min run
then hit the weights


55kg Chest Press 10rep - 20sec rest - 5rep
1min rest
35kg Bicep Cable Curls 10rep - 20sec rest - 5rep
1min rest
35kg Tricep Cable PushDown 10rep - 20sec rest - 5rep
1min rest
35kg Bicep Cable Curls 10rep - 20sec rest - 5rep
1min rest
35kg Tricep Cable PushDown 10rep - 20sec rest - 5rep
1min rest
15kg Traps Cable Pullup 10rep
20kg Dumbell Fly's 10rep - 20sec rest - 10rep
1min rest
20kg Lying Triceps Extension 10 rep
1min rest
40kg Bench Press 10rep - 20sec rest - 5rep
1min rest
30 sit ups followed by E-to-K obliques ( 10 each side )


I do this lot twice btw !

EileenG

I think it's great that a man in a wheelchair is working out in the gym. I assume you are on a wheelchair as you do no exercise for anything below the waist?

Phenom™

Your routine isn't going to work all that great for what you want to accomplish. Your routine doesn't have any lower body works and neglects the back and shoulders. Also, it's more of an endurance routine.

EileenG wrote: »

I think it's great that a man in a wheelchair is working out in the gym. I assume you are on a wheelchair as you do no exercise for anything below the waist?

He mentions cycling and running. It's hard to do both of those if you're in a wheelchair.

Brian?

EileenG wrote: »

I think it's great that a man in a wheelchair is working out in the gym. I assume you are on a wheelchair as you do no exercise for anything below the waist?

Not only does he have no legs, he's backless as well

Phenom™

briankeating wrote: »

Not only does he have no legs, he's backless as well

I doubt it. He's just not very good at making routines. We have all been there.

**Timbuk2**

Phenom™ wrote: »

I doubt it. He's just not very good at making routines. We have all been there.

They're not being literal, they're just being tongue-in-cheek!

Your workout lacks anything for legs. Try squats, they're a good place to start for legs as they work quite a number of leg muscles, but mainly quads.

EileenG

I was slagging

Throw in some squats, deadlifts, lunges, stiff-leg deadlifts, bentover rows as well.

lil-evil

Cheers for the info...


Ok so im bad at making a routine can you help me out.

As for the lower body i do a little cycle/running but i walk 2 dog's every night for over an hour but i suppose i should try a bit more leg work

Brian?

lil-evil wrote: »

Cheers for the info...


Ok so im bad at making a routine can you help me out.

As for the lower body i do a little cycle/running but i walk 2 dog's every night for over an hour but i suppose i should try a bit more leg work

If you're really stuck for time,try this:

8 reps of each, no rest between excercises, 30 seconds rest after last excercise. If you can do more than 8 reps, add more weight next time.

Squat 3x5/Deadlift 3x5(alternate squat and deadlift each day)
db bench>1 arm db row>lunges x3
military press>lat pulldown>stiff leg deadlift x3
bicep curl>skullcrusher>calf raises x3

You should have no trouble getting that done in a lunch time, if you do run out of time leave out the last one, its the least important.Good luck

EileenG

lil-evil wrote: »

As for the lower body i do a little cycle/running but i walk 2 dog's every night for over an hour but i suppose i should try a bit more leg work

Definitely not enough.

For what it's worth, my circuit would be something like:

Squats 3x8 supersetted with
Bench press 3x8
Deadlift 3x8 supersetted with
barbell curl 3x8
Bentover barbell row 3x8 supersetted with
Stiff leg deadlift 3x8
Pull down 3x8 supersetted with
Military press 3x8
Close-grip bench press 3x8 supersetted with
Pullovers 3x8
Ball crunches 3x15
Ball hyperextensions 3x15

That lot takes 30-40 minutes and will wipe you out.

I do supersets rather than a full circuit just because it means you don't have to spend tiem adjusting your weights between sets. In fact, most of my supersets use the same bar or weight for both exercises. Not the deadlifts, obviously!

Transform

that program looks a whole lot better than the one posted but please get some help with technique before you start.

The amount of people that have come to me saying they squat and deadlift but when i see their technique its pretty horrible.

stretch more than you work on stomach exercises also.

McNulty

Have seen supersets written about on here frequently, but never actually 100% understood what people mean eg the below. Is that not just 4 different exercises, each time going 3 x 8?


Squats 3x8 supersetted with Bench press 3x8
Deadlift 3x8 supersetted with barbell curl 3x8

Just wondering - I might be mssing the obvious!

Brian?

McNulty wrote: »

Have seen supersets written about on here frequently, but never actually 100% understood what people mean eg the below. Is that not just 4 different exercises, each time going 3 x 8?


Squats 3x8 supersetted with Bench press 3x8
Deadlift 3x8 supersetted with barbell curl 3x8

Just wondering - I might be mssing the obvious!

Supersetting is going from one excercise to the other with minimal rest.

Squatx8, no rest, benchx8, rest, repeat.