5 day training program

C

Capf

0
I only get time to train during my lunch break, which allows me 40ish minutes in the gym or pool.

Can a few of you throw some suggestions at me for a good mix?

I'm looking to lose fat and gain more muscle (in that order of priority)

I play football on a sunday so generally ache on a Monday, so Monday is probably best used just for cardio. Also for the time being I wont be doing any weighted exercises on my legs or tredmill work as I have a few knee problems.

This is what I have planned myself so far...

Monday
15 min cross trainer, 5 min of ab work, 20 min swim
Tuesday
10 min Cross trainer, 20 min shoulders/triceps and back, 10 min swim
Wednesday
10 min Cross trainer, 20 min chest/biceps/abs, 10 min swim
Thursday
10 min Cross trainer, 30 min shoulders/triceps and back
Friday
10 min Cross trainer, 30 min chest/biceps/abs.
Saturday
Rest
Sunday
Play Ball.
 
well, since you have only 40 mins, do NOT try to mix cardio and weights into the same session. you won't do enough of either to get decent results before you get frustrated and quit.

also you cannot lose fat AND gain muscle, so since you prioritized fat loss first, I'll suggest a routine for that.

I'd do research on circuit training, and do circuits on Mon, Wed, and Fri. make Tues and Thurs your cardio days...a solid 40 mins of swimming laps, or cross trainer.

keep saturday as a rest day and sunday for 'fun exercise'.

the rest is all gonna be about your diet.
 
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