visser
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Hi Guys, Really need some advice on this routine I have made up, I'm not sure if I should be working these groups together and as much as I am, only been using the routine for 2 weeks now and have'nt had any issues but thought I would get some advice as I have been reading and watch the forum for a while but this my f
irst post on hear, as I have only just started to really get into a healthy lifestyle.I have attached
d some pics of the only equipment I own and have access to as I don't have funds to go to the gym at present so I'm restricted to what i have in the pic's.
My Routine is Monday Chest/Back Weights and Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Run - 3min
Stepper – 3min
Cross trainer – 3min
Plank – 3 sets rep to failure
Leg Lifts – 3 sets rep to failure
Side Plank – 3 sets rep to failure
Clap Push Up – 3 sets rep to failure
Single Arm Snatches – 3 sets rep x 15 (Each arm)
Double Cable Row – 3 sets rep x 80% to failure
Single dumbbell bench press – 3 sets rep x 80% to failure (Each arm)
Wide grip lateral pull down – 3 sets rep x 80% to failure
Single Arm Rows - 3 sets rep x 80% to failure (Each arm)
Wide Grip Push Down - 3 sets rep x 80% to failure
Incline Dumbbell Flye - 3 sets rep x 15
Dumbbell – lateral Raise 3 sets rep x 15
T-Bar row – 3 sets rep x 80% to failure (supinated grip)
Cross trainer – 3min
Stretch and flex – 5min
Tuesday Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Bike - 3min
Stepper – 3min
Cross trainer – 3min
Burpee – 3 sets x to failure
Front Kicks – 3 sets x 50
Thigh Kicks – 3 sets x 50 (25 each side)
Knee (chest height) – 3 sets x 50 (25 each side)
Punches – 3 sets x 50
V -Sit ups – 3 sets x to failure
Rockclimber – 3 sets x 2min
Single Handed Dumbbell swing – 3 sets x 15 (each hand)
Squats – 3 sets rep x 20
Woodchopper – 3 sets x 20 each side
Cross trainer – 3min
Stretch and flex – 5min
Wednesday Bicep/forearm/Triceps Weights and Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Star Jumps - 3 sets x rep 50
Stepper – 3min
Cross trainer – 3min
Spiderman Push Up's – 3sets x rep 20
Weighted Bench Dips – 3 sets rep x 20
Inclined Dumbbell Curl - 3 sets rep x 80% to failure
Cable Machine Bench Press - 3 sets rep x 80% to failure
Cross Body Hammer Curl - 3 sets rep x 80% to failure
Tricep Cable Machine Push Down - 3 sets rep x 80% to failure
Preacher Dumbbell Curl - 3 sets rep x 80% to failure
Inclined Dumbbell Press - 3 sets rep x 80% to failure
Hammer Curl – 3 sets rep x 80% to failure
Renegade Rows 3 sets rep 80% to failure (each hand)
Cross trainer – 3min
Stretch and flex – 5min
Thursday Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Bike - 3min
Stepper – 3min
Cross trainer – 3min
Burpee – 3 sets x to failure
Front Kicks – 3 sets x 50 (25 each side)
Thigh Kicks – 3 sets x 50 (25 each side)
Knee (chest height) – 3 sets x 50 (25 each side)
Punches – 3 sets x 50
V-Sit ups – 3 sets x to failure
Sprints – 3 sets x 2min
Rockclimber – 3 sets x 2min
Single Handed Dumbbell swing – 3 sets x 15 (each hand)
Squats – 3 sets rep x 20
Woodchopper – 3 sets x 20 each side
Cross trainer – 3min
Stretch and flex – 5min
Friday Shoulders/Legs Weights and Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Run - 3min
Stepper – 3min
Cross trainer – 3min
Pech Deck – 3 sets rep x 80% to failure
Box Jump – 3 sets to failure
Leg Press - 3 sets rep x 80% to failure
Incline Reverse Flye - 3 sets rep x 80% to failure
Dumbbell Squat presses – 3 sets rep x 20
Calve Raises – 3 sets rep x 80% to failure
Inclined seated front raise – 3 sets rep x 80% to failure
Leg extensions – 3 sets rep x 80% to failure
Lateral Pull down Neutral grip(B Neck) – 3 sets rep x 80% to failure
Wide Push Up's – 3 sets to failure
Walking Lunge – 3 sets rep x 20
Dumbbell kick back – 3 sets rep x 80% to failure
Cross trainer – 3min
I know this is pretty intense, but I have been working of alot of body fat over the past six month and mainly focused on diet and cardio to loose the weight, so far I've lost over 45lbs and all in fat, I know I have put on alot of muscle also as I work a desk during the day and I am now bench pressing 170lbs which is'nt much compared to most but its a start and is double d compared to where i started off at, I really want to reduce my current weight from 209lb to around the 190lbs but am trying to hit the low teens in body fat, my diet is getting better but s really restrictive because of my Coeliac disease
which is a wheat intolerance so eating carbs is not the easiest and I am really worried about putting the fat back on as its been a really hard road to lose it, my diet is: Meal 1: Oatmeal,teaspoon honey, table spoon Chia seed, 50grams TSP in the oatmeal, low fat milk(Supp's 3g fish oil, Cissus tabs)
Meal 2: 200g tuna (42g protein) salad
Meal 3: Protein Concentrate 45g protein
Meal 4: Protein Bar(home made)
Meal 5: Kangaroo meat 200g and Veg
I thinkI'm getting enough protein, but I will be pretty low in carb's and cal, I also have been taking Nutrex Hemo Rage before every weights day workout to push through the weight and its the only supp that gives me a kick and pump to help push through the session, only lasts around 2hrs though. I am open to suggests of what you may think of where I can improve on anything
. Thanks from downunder.
irst post on hear, as I have only just started to really get into a healthy lifestyle.I have attached
d some pics of the only equipment I own and have access to as I don't have funds to go to the gym at present so I'm restricted to what i have in the pic's.
My Routine is Monday Chest/Back Weights and Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Run - 3min
Stepper – 3min
Cross trainer – 3min
Plank – 3 sets rep to failure
Leg Lifts – 3 sets rep to failure
Side Plank – 3 sets rep to failure
Clap Push Up – 3 sets rep to failure
Single Arm Snatches – 3 sets rep x 15 (Each arm)
Double Cable Row – 3 sets rep x 80% to failure
Single dumbbell bench press – 3 sets rep x 80% to failure (Each arm)
Wide grip lateral pull down – 3 sets rep x 80% to failure
Single Arm Rows - 3 sets rep x 80% to failure (Each arm)
Wide Grip Push Down - 3 sets rep x 80% to failure
Incline Dumbbell Flye - 3 sets rep x 15
Dumbbell – lateral Raise 3 sets rep x 15
T-Bar row – 3 sets rep x 80% to failure (supinated grip)
Cross trainer – 3min
Stretch and flex – 5min
Tuesday Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Bike - 3min
Stepper – 3min
Cross trainer – 3min
Burpee – 3 sets x to failure
Front Kicks – 3 sets x 50
Thigh Kicks – 3 sets x 50 (25 each side)
Knee (chest height) – 3 sets x 50 (25 each side)
Punches – 3 sets x 50
V -Sit ups – 3 sets x to failure
Rockclimber – 3 sets x 2min
Single Handed Dumbbell swing – 3 sets x 15 (each hand)
Squats – 3 sets rep x 20
Woodchopper – 3 sets x 20 each side
Cross trainer – 3min
Stretch and flex – 5min
Wednesday Bicep/forearm/Triceps Weights and Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Star Jumps - 3 sets x rep 50
Stepper – 3min
Cross trainer – 3min
Spiderman Push Up's – 3sets x rep 20
Weighted Bench Dips – 3 sets rep x 20
Inclined Dumbbell Curl - 3 sets rep x 80% to failure
Cable Machine Bench Press - 3 sets rep x 80% to failure
Cross Body Hammer Curl - 3 sets rep x 80% to failure
Tricep Cable Machine Push Down - 3 sets rep x 80% to failure
Preacher Dumbbell Curl - 3 sets rep x 80% to failure
Inclined Dumbbell Press - 3 sets rep x 80% to failure
Hammer Curl – 3 sets rep x 80% to failure
Renegade Rows 3 sets rep 80% to failure (each hand)
Cross trainer – 3min
Stretch and flex – 5min
Thursday Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Bike - 3min
Stepper – 3min
Cross trainer – 3min
Burpee – 3 sets x to failure
Front Kicks – 3 sets x 50 (25 each side)
Thigh Kicks – 3 sets x 50 (25 each side)
Knee (chest height) – 3 sets x 50 (25 each side)
Punches – 3 sets x 50
V-Sit ups – 3 sets x to failure
Sprints – 3 sets x 2min
Rockclimber – 3 sets x 2min
Single Handed Dumbbell swing – 3 sets x 15 (each hand)
Squats – 3 sets rep x 20
Woodchopper – 3 sets x 20 each side
Cross trainer – 3min
Stretch and flex – 5min
Friday Shoulders/Legs Weights and Cardio Training
[FONT=Arial, sans-serif]5 minute general warm-up or functional warm-up[/FONT]
Cardio
Run - 3min
Stepper – 3min
Cross trainer – 3min
Pech Deck – 3 sets rep x 80% to failure
Box Jump – 3 sets to failure
Leg Press - 3 sets rep x 80% to failure
Incline Reverse Flye - 3 sets rep x 80% to failure
Dumbbell Squat presses – 3 sets rep x 20
Calve Raises – 3 sets rep x 80% to failure
Inclined seated front raise – 3 sets rep x 80% to failure
Leg extensions – 3 sets rep x 80% to failure
Lateral Pull down Neutral grip(B Neck) – 3 sets rep x 80% to failure
Wide Push Up's – 3 sets to failure
Walking Lunge – 3 sets rep x 20
Dumbbell kick back – 3 sets rep x 80% to failure
Cross trainer – 3min
I know this is pretty intense, but I have been working of alot of body fat over the past six month and mainly focused on diet and cardio to loose the weight, so far I've lost over 45lbs and all in fat, I know I have put on alot of muscle also as I work a desk during the day and I am now bench pressing 170lbs which is'nt much compared to most but its a start and is double d compared to where i started off at, I really want to reduce my current weight from 209lb to around the 190lbs but am trying to hit the low teens in body fat, my diet is getting better but s really restrictive because of my Coeliac disease
which is a wheat intolerance so eating carbs is not the easiest and I am really worried about putting the fat back on as its been a really hard road to lose it, my diet is: Meal 1: Oatmeal,teaspoon honey, table spoon Chia seed, 50grams TSP in the oatmeal, low fat milk(Supp's 3g fish oil, Cissus tabs)
Meal 2: 200g tuna (42g protein) salad
Meal 3: Protein Concentrate 45g protein
Meal 4: Protein Bar(home made)
Meal 5: Kangaroo meat 200g and Veg
I thinkI'm getting enough protein, but I will be pretty low in carb's and cal, I also have been taking Nutrex Hemo Rage before every weights day workout to push through the weight and its the only supp that gives me a kick and pump to help push through the session, only lasts around 2hrs though. I am open to suggests of what you may think of where I can improve on anything
. Thanks from downunder.