Unfortunetly i have not been able to work out for the last 2 weeks thanks to moving to a different apartment, going on vacation for a weekend, back home for a few days, and the first week of my final year at Iowa State University/working so ive been busy. Finally got my weights set back up and am ready to go again.
This was my old workout routine for the last 4 months along w/cardio in the morning.
http://www.thepumpingstation.com/beginner.html
Ive made a lot of gains so far ive lost 25 lbs and gained a good amount of muscle. Im sitting at 173-176 lbs depending on the day and im 6'1. Im looking at a new routine here is what ive come up with
Fri/Sun - off days
Mon/Wed/
-cardio in morning followed by ab roller for awhile.
Tue
cardio in the morning
Afternoon-
-Leg extensions
-leg curl
-squat
-calf raises
-abs
Thur
cardio in morning
-bench press
-dumbell flys
-tricep extensions
-military press
-push ups
-shrugs
-abs
Sat
cardio in morning
-Bent over rows
-dumbell curls
-concentration curls
-deadlift
-bar curls
-abs
I usually do 4 sets of each with 12/10/10/8 reps. I use my home gym equipment which is a normal bench with leg work at end of bench as well as a few 100 lbs of free weights. I was wondering if there is anything i need to add to these days? Not sure if it feels like im doing enough or not. Usually takes me 35-40 minuites to complete. Key areas i really want to work is my pecs/calfs those seem to be my weakness right now for some reason i cant get them to where i want to be. My arms/thighs/shoulders are right where i want them to be for the most part. Abs are almost there couple months i should be good. I really like the size i am at and would like to just tone it is my goal right now. Thanks for your help.
This was my old workout routine for the last 4 months along w/cardio in the morning.
http://www.thepumpingstation.com/beginner.html
Ive made a lot of gains so far ive lost 25 lbs and gained a good amount of muscle. Im sitting at 173-176 lbs depending on the day and im 6'1. Im looking at a new routine here is what ive come up with
Fri/Sun - off days
Mon/Wed/
-cardio in morning followed by ab roller for awhile.
Tue
cardio in the morning
Afternoon-
-Leg extensions
-leg curl
-squat
-calf raises
-abs
Thur
cardio in morning
-bench press
-dumbell flys
-tricep extensions
-military press
-push ups
-shrugs
-abs
Sat
cardio in morning
-Bent over rows
-dumbell curls
-concentration curls
-deadlift
-bar curls
-abs
I usually do 4 sets of each with 12/10/10/8 reps. I use my home gym equipment which is a normal bench with leg work at end of bench as well as a few 100 lbs of free weights. I was wondering if there is anything i need to add to these days? Not sure if it feels like im doing enough or not. Usually takes me 35-40 minuites to complete. Key areas i really want to work is my pecs/calfs those seem to be my weakness right now for some reason i cant get them to where i want to be. My arms/thighs/shoulders are right where i want them to be for the most part. Abs are almost there couple months i should be good. I really like the size i am at and would like to just tone it is my goal right now. Thanks for your help.
