A Newb's workout plan

[Tygher21]

Hey everyone, I tried to make a realistic workout for a newb that focuses on my goals of newbie muscle, body fat loss, and basic running. I welcome all and any feedback and will pause to listen to any suggestions. Thanks a lot and I hope to be learning more from this community-Ty
12 week Goals
1. Lower my body fat from 19% to 14%
2. Gain newbie muscle (4 pounds)
3. Run a 5K on an 8 week plan (currently can run 1.5 mile in 16 mins)
4. Be able to do 60 Push ups in 12 weeks following a program I have.
5.Begin a healthy lifestyle that I can maintain while in College.



Plan:


Monday (3 sets per exercise with a rep range of 8-12)
Jog(20 mins)
T.R.X Core Chest 1. Push Up Program 2. Incline Bench Press 3. Standing Cable Fly Shoulders 1.Overhead Press 2.Front Raise 3.Lateral Cable Raise Triceps 1. Overhead Extension 2. Cable Pushdown Adam Ford: Swiss Ball Core (25 minutes)
Tuesday (3 sets per exercise with a rep range of 8-12 reps)
1.5 mile run (15 mins) Adam Ford: Swiss Ball Core (25 minutes)
Upper Back: 1.Assisted Pull Up 2.Seated Close Row 3. Bent Over Row Biceps 1.Barbell Curl 2.Hammer Curl 3.Concentration Curl
Wednesday 1.Jog 20 minutes 2.Push Up Program 3.T.R.X Core 4.Adam Ford: Swiss Ball Core Thursday 1.5 mile run (15 minutes) Adam Ford: Swiss Ball Core Friday No Jogging or Running T.R.X Core Chest 1. Push Up Program 2. Incline Bench Press 3. Standing Cable Fly Shoulders 1.Overhead Press 2.Front Raise 3.Lateral Cable Raise Triceps 1. Overhead Extension 2. Cable Pushdown Adam Ford: Swiss Ball Core Saturday 1.5 mile run (15 minutes) Upper Back: 1.Assisted Pull Up 2.Seated Close Row 3. Bent Over Row Biceps 1.Barbell Curl 2.Hammer Curl 3.Concentration Curl Sunday:
Off, rest, a nice walk or something.

 

[FitnessFreek]

Put some line breaks in between your workouts so it isn't such a mess...then I will check it out...

 

[Tygher21]

woah, it was all nice and spaced out when I hit the submit button...back to the lab.

 

[Tygher21]

Plan:


Monday (3 sets per exercise with a rep range of 8-12)

• Jog(20 mins)
• T.R.X Core
• Chest
• 1. Push Up Program
• 2. Incline Bench Press
• 3. Standing Cable Fly

Shoulders

• 1.Overhead Press
• 2.Front Raise
• 3.Lateral Cable Raise

Triceps

• 1. Overhead Extension
• 2. Cable Pushdown

Adam Ford: Swiss Ball Core (25 minutes)
Tuesday (3 sets per exercise with a rep range of 8-12 reps)
1.5 mile run (15 mins)
Adam Ford: Swiss Ball Core (25 minutes)
Upper Back:

• 1.Assisted Pull Up
• 2.Seated Close Row
• 3. Bent Over Row

Biceps

• 1.Barbell Curl
• 2.Hammer Curl
• 3.Concentration Curl

Wednesday

• 1.Jog 20 minutes
• 2.Push Up Program
• 3.T.R.X Core
• 4.Adam Ford: Swiss Ball Core

Thursday

• 1.5 mile run (15 minutes)
• Adam Ford: Swiss Ball Core

Friday

• No Jogging or Running
• T.R.X Core

Chest

• 1. Push Up Program
• 2. Incline Bench Press
• 3. Standing Cable Fly

Shoulders

• 1.Overhead Press
• 2.Front Raise
• 3.Lateral Cable Raise

Triceps

• 1. Overhead Extension
• 2. Cable Pushdown Adam Ford: Swiss Ball Core

Saturday

• 1.5 mile run (15 minutes)

Upper Back:

• 1.Assisted Pull Up
• 2.Seated Close Row
• 3. Bent Over Row

Biceps

• 1.Barbell Curl
• 2.Hammer Curl
• 3.Concentration Curl

Sunday:
Off, rest, a nice walk or something.

 

[bigbenj]

Sounds good for your goals. Is there something like a contest you're training for?

 

[Gazhole]

So you're doing 6 exercises isolating biceps in a week, and no squats and no deadlifts? All that running is gonna need at least some hamstring work in the gym if you're gonna avoid problems later on.

You're also doing far too much pressing/pushing/anterior work and not enough posterior/back work to balance it out.

Have you read any of the stickied threads in the training section? Or the newbie homework in the beginners section?

Theres no need for a beginner to have to do a double split routine (doing muscle groups twice a week) either.

I would scrap this, read the following threads in this order, and try again.

http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

http://www.ironmagazineforums.com/training/60738-training-101-a.html

http://www.ironmagazineforums.com/training/60741-designing-training-routines-cowpimp.html