Hello all. I'm new but have been travelling the forums and using the site as good guide to help with my work outs. Now that I've registered I wanted to ask what you thought of my new training routine I'm going to implement starting Monday. I have alot of trouble with motivation and hopefully this may help me get into the gym more regularly.
Just wanted to ask first of all, if you get a decent amount of exercises, but your not on your feet all day and in the evening you workout for about an hour and throw some HIIT cardio in there and watch what you eat, you'll still be able to cut weight quite easily, correct?
This is the routine I'm thinking of going with, it's a 4 day, 2 on/1 off/2 on/2 off weight days, then some cardio thrown in. I'm 18 at just a bit under 6 feet, and in the area of 180-185lbs, and the bf% is a window of 13-15% (I usually hold alot of fat around the abdominals and chest and at the moment, my chest still needs work but the abdominals outline and top 2 are visible). I'm cutting because I'd like to, like most guys at the moment, be a bit more cut for the summer and hopefully get rid of this extra fat around my chest (Very embarassing, overweight as a child, medication problems caused) and build some more endurance up. The routine is as follows and I will be posting my proposed diet (atleast the foods for now, no macros till about monday) in the Diet & Nutrition forum.
(All exercises 1 warmup set for 12-15 reps, 3 working sets for 8-10 reps unless otherwise noted):
Monday:
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-Flat Benchpress
-Dumbell Flies
-Skullcrushers
-Standing Overhead Tricep Extension (Dumbell)
-12-15 minutes HIIT Cardio on Elliptical
Tuesday:
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-Wide grip lat pulldown
-Seated Cable row
-Bent over Barbell Row
-Barbell Curls
-Preacher Curls
-1 set of close grip underhand grip pull ups to failure
-12-15 minutes HIIT Cardio on Elliptical
Wednesday (Cardio endurance):
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-12-15 minutes HIIT Cardio on elliptical
-38-35 minute light jog on elliptical (Fat burning mode)
Thursday:
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-Dumbell Military Presses
-Side Lateral Raises and Seated Bent Over Rear delt raises (2 working sets of each)
-Forearm curls, 2 working sets each of forward and behind the back reverse
-Upright Rows or shrugs
-12-15 minutes HIIT Cardio on elliptical
Friday:
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-Squats
-Deadlifts
-Calf raises
-Attempt a session of HIIT cardio (If my legs work correctly and I don't feel the need to vomit to badly)
Saturday:
-Same as wednesday
Sunday is off. On both Monday and wednesday I do abs (I hit them hard apparently and they hurt unbelievably (Not the cannot function pain, but the to painful to do an ab workout more than 2 times a week sore). I usually do 3 sets of 30 reps for weighted decline bench sit ups (Not sure if crunches are better, but espefcially with weight I cannot seem to hit them right), decline bench seated sit backs, and either hanging knee raises (Sometimes legs full extended for half than knees bent to chest for the rest) or the crunches at the end of the bench with knee bent, raise them and chest together at the same time. So if that needs work, please feel free to help me out there.
I'd appreciate any ideas on my routine, like I said, I do school from home so I don't get the same exercise from outside of the home school with phys ed and walking from class to class, trying to throw in more daily activities like cooking, going for a walk outside, etc. Any help is appreciated! Thanks very much for reading through this little novel
Bye.
Just wanted to ask first of all, if you get a decent amount of exercises, but your not on your feet all day and in the evening you workout for about an hour and throw some HIIT cardio in there and watch what you eat, you'll still be able to cut weight quite easily, correct?
This is the routine I'm thinking of going with, it's a 4 day, 2 on/1 off/2 on/2 off weight days, then some cardio thrown in. I'm 18 at just a bit under 6 feet, and in the area of 180-185lbs, and the bf% is a window of 13-15% (I usually hold alot of fat around the abdominals and chest and at the moment, my chest still needs work but the abdominals outline and top 2 are visible). I'm cutting because I'd like to, like most guys at the moment, be a bit more cut for the summer and hopefully get rid of this extra fat around my chest (Very embarassing, overweight as a child, medication problems caused) and build some more endurance up. The routine is as follows and I will be posting my proposed diet (atleast the foods for now, no macros till about monday) in the Diet & Nutrition forum.
(All exercises 1 warmup set for 12-15 reps, 3 working sets for 8-10 reps unless otherwise noted):
Monday:
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-Flat Benchpress
-Dumbell Flies
-Skullcrushers
-Standing Overhead Tricep Extension (Dumbell)
-12-15 minutes HIIT Cardio on Elliptical
Tuesday:
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-Wide grip lat pulldown
-Seated Cable row
-Bent over Barbell Row
-Barbell Curls
-Preacher Curls
-1 set of close grip underhand grip pull ups to failure
-12-15 minutes HIIT Cardio on Elliptical
Wednesday (Cardio endurance):
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-12-15 minutes HIIT Cardio on elliptical
-38-35 minute light jog on elliptical (Fat burning mode)
Thursday:
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-Dumbell Military Presses
-Side Lateral Raises and Seated Bent Over Rear delt raises (2 working sets of each)
-Forearm curls, 2 working sets each of forward and behind the back reverse
-Upright Rows or shrugs
-12-15 minutes HIIT Cardio on elliptical
Friday:
-10 minute treadmill warmup (1.5 incline, pace of 5.5-6.5 for 7 minutes, 3 minute cooldown)
-Squats
-Deadlifts
-Calf raises
-Attempt a session of HIIT cardio (If my legs work correctly and I don't feel the need to vomit to badly)
Saturday:
-Same as wednesday
Sunday is off. On both Monday and wednesday I do abs (I hit them hard apparently and they hurt unbelievably (Not the cannot function pain, but the to painful to do an ab workout more than 2 times a week sore). I usually do 3 sets of 30 reps for weighted decline bench sit ups (Not sure if crunches are better, but espefcially with weight I cannot seem to hit them right), decline bench seated sit backs, and either hanging knee raises (Sometimes legs full extended for half than knees bent to chest for the rest) or the crunches at the end of the bench with knee bent, raise them and chest together at the same time. So if that needs work, please feel free to help me out there.
I'd appreciate any ideas on my routine, like I said, I do school from home so I don't get the same exercise from outside of the home school with phys ed and walking from class to class, trying to throw in more daily activities like cooking, going for a walk outside, etc. Any help is appreciated! Thanks very much for reading through this little novel
Bye.
