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.Name:  cable machine.JPG
Views: 67
Size:  109.2 KBName:  cross trainer incline bench.JPG
Views: 69
Size:  100.8 KB
My Routine is Monday Chest/Back Weights and Cardio Training


5 minute general warm-up or functional warm-up


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

5 minute general warm-up or functional warm-up

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

5 minute general warm-up or functional warm-up

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

5 minute general warm-up or functional warm-up

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

5 minute general warm-up or functional warm-up

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.