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feedback on my new routine

  • 22-09-2009 9:42pm
    #1
    man
    Closed Accounts Posts: 40 ✭


    MONDAY WEDNESDAY FRIDAY

    Treadmill     15mins running
    Bike 10mins
    Rower 10 mins

    Chest Press 3x10 35kg
    Upperback 3x10 35kg
    Leg Curl 3x10 40kg
    Leg Extension 3x10 40kg
    Shoulder press 3x10 8kg
    Bicep Curls 3x10 10kg
    Tricep Dips 3x10
    Lat Pulldown 3x10 40kg

    AB Curls 3x10

    Calf stretch
    Thigh Stretch
    Back of Leg Stretch

    Also 40-60min walk

    Tuesday Thursday Saturday


    Treadmill 15mins running
    Bike 10mins
    Rower 10 mins
    Standing Single Arm Ext Rotation
    Plank
    Side Plank
    Lying swissball lying leg curl
    Single Leg standing calf raise

    40-60min walk


    Sunday
    40-60min walk

    Now about me 5'11 76kg, Looking to loose 6 more kg and build muscle and strength.

    Thanks in advance


Comments

  • #2
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    man wrote: »
    MONDAY WEDNESDAY FRIDAY

    Treadmill     15mins running
    Bike 10mins
    Rower 10 mins

    Chest Press 3x10 35kg
    Upperback 3x10 35kg
    Leg Curl 3x10 40kg
    Leg Extension 3x10 40kg
    Shoulder press 3x10 8kg
    Bicep Curls 3x10 10kg
    Tricep Dips 3x10
    Lat Pulldown 3x10 40kg

    AB Curls 3x10

    Calf stretch
    Thigh Stretch
    Back of Leg Stretch

    Also 40-60min walk

    Are you saying you're in the gym six days in a row and doing these particular exercises three times in the same week in this order? Just asking.

    Have you considered separating your weight training days from your cardio days?


  • #3
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    I would do squats or deadlift instead of all those leg extensions. If you do some bentover barbell rows, you'll hit your back as well as your biceps.


  • #4
    man
    Closed Accounts Posts: 40 ✭man


    hey i am there 6days at the mo, recession lost my job so trying to keep healthy and outta the house.


  • #5
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Yep a fine way to spend time. It's popular to do weights one day and cardio the next. This way the body will recover and grow tissue on the days you aren't weight training.

    Some people here are also fans of compound lifts. Weight training many muscles together at the same time, like squat, bench and deadlift.


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