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Need tonage programme!

  • 28-09-2009 4:17pm
    #1
    gags89
    Closed Accounts Posts: 186 ✭✭


    hi there fitness dude/dudets!

    wondering if anyone out there could help me put together a programme to just tone up overall! spent the summer doing rock climbing in a summer camp in the states so keen to keep in the shape i found, but noticed a dip since i have been home and rock climbing on a regular basis for me aint gna happen due to tome constraints!

    heres some info on me that maybe can help you help me out!

    20yr old male,
    86kgs,
    6ft.

    eat maybe 3/4 times a day,

    breakfast a must - usually bowl of cereal(rice krispies or whatever) and a piece of fruit with some juice!

    lunch - be a meaty sambo with some salad on top and a drink and maybe a pack o crisps!/ just two slices of bread and butter with bowl of soup!


    dinner varies but usually potato based/pasta based with some meat and vege.

    supper - usually 2/3 slices of toast.

    my goals for the programme would be not to get any bigger, i like the size i am just to burn off fat and increase muscle definetion and such all over my body!

    currently a member at carlisle gym in kimmage so if anyone if familiar with the machines there, i usually use and these would be my favourites

    cross trainer - 30mins about 14/25 effort level with varying resistance throughout the exercise.
    cycle - 30mins(i cycle to the gym and occassionaly to college too!)
    stretchs - all the old football ones hammys,calves, thighs, groins, then throw in a chest stretch and shoulder ones!
    cable flys do maybe 3x3 sets of various exercises on them with 12 reps each.
    bit of bench press 3x12
    bicep curls 3x12
    tricep curls 3x12

    should i be aiming for the weight lifting to do about 75% of my max?

    aiming to make it to the gym 3/4 times a week...too little too much??

    really really do appreciate anyone taking the time to help me out, any exercises i wont know by name i can just google or youtube them and should be alrite, just a pain anytime i go to the gym them fitness trainers are busy (mainly evening i attend so i figured id chance my arm and throw my predicament up on here!)

    please dont be afraid to really really push me, very highly motivated just need the right exercises!

    cheers guys & gals!


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