New member looking for some help

C

cheekygit

0
Hi,

Been reading through loads of forums on here and finaly decided to write one to intro myself. Im 28yr old male, 80kgs, 6ft. Ive been running for approx a year to help loose some weight and within the last 8 weeks started at the gym to help tone up and shed a few more pounds. I was wondering if you could have a look at my programme and let me know what you think? Am I missing anything out etc

Monday / Wed / Friday

20 min cardio Xtrainer HR 140 BPM (Warm Up)
Sets x Reps x Weight
Shoulder press - 4 x 20 x 25kg
Bicep Curl - 3 x 17 x 25kg
Tricep Curl - 3 x 17 x 30kg
Chest Press - 2 x 20 x 30kg
Incline Chest Press 4 x 20 x 35kg
Pullover (machine) 3 x 20 x 70kg
Lat Pull Down 3 x 20 x 35-40kg
Back Pull 3 x 20 x 35kg
Calf Raises 4 x 20 x 50kg
Squats 4 x 20 x 50kg
Leg Extensions 4 x 20 x 35ks
Decline sit ups with 10kg medicine ball 3 x 20
Ab's leg raises 3 x 20
Oblix crunches with 10 kg weight 4 x 15
30 mins Cardio Xtrainer HR 135-140 BPM

Tuesday / Thursday
6-8.5 miles running/ interval training/ hill running medium high intensity

Sunday
7-10miles low intensity running

Every workout is followed by full streching of all core mouscle groups.

Have I left anything out? After 8 weeks of the weights programme im starting to increase my weights to keep it challenging, all apart from the shoulder press which i struggle with. Any ideas?

Thanks everyone
 
Good gawd... how long are you at the gym doing this? 3 hours??

Is your weight 176 lbs? At 6ft? That's considered normal so I'd cut out the high intensity ****, add some weight lower the reps and focus on the major muscle groups by doing a full body workout (back, chest, shoulders, lower body and some assisted like arms, calves) and for God sake take two days off.
 
cheers for the advice man, maybe its time i hooked up with a personal trainer for a few sessions to put together a more core orientated programme for me. And I will be defo taking a second rest day as well, well maybe just some very light cardio like swimming.....!
 
cheekygit said:
cheers for the advice man, maybe its time i hooked up with a personal trainer for a few sessions to put together a more core orientated programme for me. And I will be defo taking a second rest day as well, well maybe just some very light cardio like swimming.....!
Click to expand...

I would. You need the recovery time. Gain some muscle which in turn will burn any excess fat. There's a ton of full body workouts on the forum- check them out and don't try to make something up yourself.
 
Waitwhat? said:
I would. You need the recovery time. Gain some muscle which in turn will burn any excess fat. There's a ton of full body workouts on the forum- check them out and don't try to make something up yourself.
Click to expand...

This, this, and more this.

Chill with that workout you have and go with something made by a pro :)
 
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