Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Critique my routine (Free Weights beginner)

  • 13-06-2010 1:22pm
    #1
    The_Devil
    Registered Users, Registered Users 2 Posts: 74 ✭✭


    Hi All,
    I recently started doing free weights in the gym and I just wanted to get some feedback on the routine that we put together. If there is anything we could add or may be beneficial to our session please feel free to add it in.
    My objectives personally are to cut down my body fat. Im 25, 5’9, 83kg with about 22% body fat. I have reviewed and changed my diet in accordance with the stickies but a general daily diet outline is a Casein protein shake for breakfast, Salad for lunch and vegetable stir fries for dinner. I my diet is good but it’s the actual weights session I want to get right.

    The following is 3 sets of 7 reps,
    • Bench Press 40kg
    • Tricep Curl 20kg
    • Butterflies 20kg (2x10kg)
    • Shoulder Press 20kg (2x10kg)
    • Crucifix Reps 10kg (2x 5kg) Arms by your waist, raise slowly outwards, bring in front of chest and lower slowly in front. Repeat x 10
    • Bicep Curls 20kg
    I’m not sure about the Crucifix reps, just an exercise that was recommended by someone else. Any input is welcome.

    Cheers


Comments

  • #2
    Doug Cartel
    Registered Users, Registered Users 2 Posts: 2,188 ✭✭✭Doug Cartel


    If you're just starting out, why have you put your own routine together instead of using a tried and tested one like Stronglifts or Westside Barbell (to name a few)?

    Also I'm not to sure using shakes as a meal replacement is such a good idea, but I guess that's a matter for yourself.


  • #3
    O.P.H
    Registered Users, Registered Users 2 Posts: 856 ✭✭✭O.P.H


    Well if your overall aim is to lose weight, I would go for a more full body workout such as starting strength. You need to focus on mainly compound lifts like deadlifts, squats, barbell bench press, barbell rows, pull ups, shoulder press. Your routine is too focused on isolation exercises like curls etc, they wont get your metab goin like compound lifts.

    Also do cardio on your non weights days, best type for losing fat is HIIT(High Intensity Interval Training), google it.

    Probly get more protin into your salads and veggie stir frys too.


  • #4
    The_Devil
    Registered Users, Registered Users 2 Posts: 74 ✭✭The_Devil


    Doug Cartel wrote: »
    If you're just starting out, why have you put your own routine together instead of using a tried and tested one like Stronglifts or Westside Barbell (to name a few)?

    Also I'm not to sure using shakes as a meal replacement is such a good idea, but I guess that's a matter for yourself.

    well as i stated above its because im just starting out...hence i came on here looking for advice..

    Cheers OPH, I googled starting strength and see that squats are the 1 constant execise, is there anything i could replace these with? I tore the tendon in my knee about 11 months ago and as a result cant put much weight on my knees..

    Thanks again.


Advertisement