Please Help with my Workout Plan

T

tabs

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Hey guys, I would like to hear about your opinions regarding my workout plan. I have limited equipments and time so I came up with this. I would appreciate if you guys could comment on it. By the way, is it better to workout full body 3 times a week or split my workout upper body/lower body and would workout 4 times a week instead?

Here's my workout plan: (AM = 5:00AM, PM = 5:00PM, before and after work)

Monday, Thursday
AM - Cardio Workout
PM - Upper Body Workout

Tuesday, Friday
AM - Cardio Workout
PM - Lower Body Workout

Wednesday
AM - Cardio Workout / Abs Workout
PM - Rest

Saturday
AM - Abs Workout
PM - Rest

Sunday
AM - Tennis
PM - Rest

Thank you so much!
 
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It really depends on what you enjoy more. Try both or a combination of the two and you'll get a better idea of what you enjoy. I think with what you have you could throw a fullbody into Friday and leave the upper and lower like they are.

What's your cardio like?
 
I dont find it a problem working out 4 times a week, but will my body be able to recover? my workout is simple since I have limited equipments so here what Ive been doing (3 sets each / 12-15 reps).

Cardio = Threadmill by the way (and my goal is to lose fat/weight)

Upper

Bench Press
Bench Flys
Seated Shoulder Press
Side Laterals
Tricep Extension
Tricep Pushdown

Lower

Squats
Lunges
Calf Raises
Lat Pull Down
Reverse Close Grip Lat Pull Down
EZ Bar Curls
Hammer Curls

Id appreciate if you guys could recommend some exercises, hopefuly free weights excercises. Thanks for the replies.
 
tabs said:
I dont find it a problem working out 4 times a week, but will my body be able to recover? my workout is simple since I have limited equipments so here what Ive been doing (3 sets each / 12-15 reps).

Cardio = Threadmill by the way (and my goal is to lose fat/weight)

Upper

Bench Press
Bench Flys
Seated Shoulder Press
Side Laterals
Tricep Extension
Tricep Pushdown

Lower

Squats
Lunges
Calf Raises
Lat Pull Down
Reverse Close Grip Lat Pull Down
EZ Bar Curls
Hammer Curls

Id appreciate if you guys could recommend some exercises, hopefuly free weights excercises. Thanks for the replies.
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whoa whoa, all of those pulldowns and curls are upper body exercises. Keep the squats and bench presses, throw in rows, bent-over barbell rows are good, dumbell bent over rows are an adequate substitution.

And deadlifts as well.

If you can do pullups instead of pulldowns, well that would be good, but if not, stick to pulldowns.
 
Sorry, I consider my Upper workout to be (Chest, Shoulder, Triceps) and Lower workout to be (Legs, Back, Biceps)

Okay, thanks for the suggestion regarding rows.

How's the reps and sets...are they okay? Lose weight should have more repetitions isnt it?
 
tabs said:
Sorry, I consider my Upper workout to be (Chest, Shoulder, Triceps) and Lower workout to be (Legs, Back, Biceps)

Okay, thanks for the suggestion regarding rows.

How's the reps and sets...are they okay? Lose weight should have more repetitions isnt it?
Click to expand...

Well, technically, the losing weight part is mainly about your diet. For example, I've lost a alot of weight doing low reps, but I've also put on 40 pounds doing low reps also. I think you should be doing lower reps than 12-15 though. 12 is good for a warmup set, but for the "real" sets, I would go lower, maybe 12, 8, 8, 6, or 12, 10, 8, 6 (of course the weight would increase on each) - thats just my opinion though
 
That sounds great, will be trying it out, thanks for your help, very much appreciated.

I will try 12,10,8...

So does doing cardio in the AM and weights in the PM not a bad idea? probably not the best but atleast its okay to do it that way right?
 
Tabs, your recovery will improve as you push yourself each time. When you feel less recovered, have a few back off workouts. I'm with AJP...those aren't really limited workouts at all.

Think of upper and lower this way-if it is above your waist, it's your upper body, if it's below the waist; well, it's the lower body.

Cardio am and weights pm is fine or visa-versa.
 
Thanks evolution, I dont want to over train as I only want to condition my body, and lose weight with cardio and diet.

Ok, got it with the upper/lower thing, I think my body were able to recover, its just that I wonder if it would be better to train 3 times full body or 4 times alternate. Thanks for all the replies.
 
Okay, i thought its more benefiting to rest more and train 3 times a week, i guess its the same, i enjoy 4 days a week workout though, thanks again!
 
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