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Programme

  • 27-10-2011 6:40am
    #1
    Richie01
    Closed Accounts Posts: 32 ✭


    hi i needed some help into my programme basically I train two nights rugby and two nights at home my programme looks like this

    night 1
    Chest Bench
    Incline Bench
    Shoulder O/H press
    Shrugs
    Bent over rows
    Wide grip pull ups

    Night 2
    Squats
    Deadlifts
    Barbell curl
    Close grip bench

    Each excerise is 3sets of 6reps usually failing at the last rep

    am i doing enough?

    Im currently 15st 5'9 Trying to get down to 14st
    My diet is ok dont count cal but 85% eat good.
    thanks for any input


Comments

  • #2
    Da Za
    Registered Users, Registered Users 2 Posts: 769 ✭✭✭Da Za


    If you want to get down to 14st, it's your nutrition that will have to be looked at.


  • #3
    Richie01
    Closed Accounts Posts: 32 ✭Richie01


    Da Za wrote: »
    If you want to get down to 14st, it's your nutrition that will have to be looked at.

    My diet goes something like this
    Either two slices of toast brown bread or porridge
    A boiled chicken sandwich brown bread
    Chicken wrap for lunch
    5-6 my dinner usually hand ful baby potatoes veg meat either mince beef chicken or steak
    Before bed I'd have same as my dinner only half the portion

    Would I need to cut down from this do you think if I'm training 4 times a week?
    Also do you think that work out is enough


  • #4
    cmyk
    Registered Users, Registered Users 2 Posts: 1,366 ✭✭✭cmyk


    Richie01 wrote: »
    night 1
    Chest Bench
    Incline Bench
    Shoulder O/H press
    Shrugs
    Bent over rows
    Wide grip pull ups

    Night 2
    Squats
    Deadlifts
    Barbell curl
    Close grip bench

    I'd swap it around a bit...maybe split it into a basic push/pull?

    Workout 1
    Squats
    Bench Press
    Core exercise of choice
    Shoulder O/H press
    Tricep exercise of choice

    Workout 2
    Deadlifts
    Pullups
    Core exercise of choice
    Bent over Row
    Bicep exercise of choice

    Some single leg work would probably help too. As Da Za has said, diet will drive your fat loss. Get your technique right too.


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