Hello, I have posted this in the nutrition forum but it may be more suited to here with more info on the specific exercises.
I am about to start an exercise plan. I have tried to write my own with the help from a friend, I am looking to lose weight, tone up, build muscle and generally get fitter. I usually just go to the gym and do whatever or go for a bike ride but I know I need a plan to stick to in order to get results.
There wasn't a specific section for this so I have put it in here (sorry if it is in the wrong place) I would appreciate it if some of you could give your opinion on my exercise and nutrition plan.
Monday
Breakfast = Bran Flakes, orange juice + banana
Morning = Cardio – Running 60mins
Lunch = Chunky Veg Soup + Bread
Evening = Chest & Shoulders
Dinner = Beef Stew + Granola Yoghurt
Tuesday
Breakfast = Porridge, orange juice + banana
Morning = Cardio – Cycling 12miles
Lunch = Chunky Chix Soup + Bread
Evening = OFF
Dinner = Tuna Pasta Bake + Granola Yoghurt
Wednesday
Breakfast = Bran Flakes, orange juice + banana
Morning = Cardio Running 60mins
Lunch = Chunky Veg Soup + Bread
Evening = Back, Triceps * Biceps
Dinner = Pork, Mash & Veg + Granola Yoghurt
Thursday
Breakfast = Porridge, orange juice + banana
Morning = Cardio – Cycling 12 miles
Lunch = Chunky Chix Soup + Bread
Evening = OFF
Dinner = Haddock fillet, rice & Veg + Granola Yoghurt
Friday
Breakfast = Bran Flakes, orange juice + banana
Morning = OFF
Lunch = Chunky Veg Soup + Bread
Evening = Abs, Calves, Hamstrings & Quads
Dinner = Sirloin Steak, Chips & Egg + Granola Yoghurt
Saturday
Breakfast = Porridge, orange juice + banana
Morning = OFF
Lunch = Chunky Chix Soup + Bread
Evening = combined Cardio incl, running, cycling, rowing etc..
Dinner = Spaghetti Bolognaise + Granola Yoghurt
Sunday
Breakfast = Bran Flakes, orange juice + banana
Morning = OFF
Lunch = Chunky Veg Soup + Bread
Evening = OFF
Dinner = Sunday Lunch + Granola Yoghurt
Chest and shoulders=
chest=
bench press 5x12
incline dumbell press 5x12
flat bench flyes5x12
shoulders=
seated front military press 5x10
rear laterals (incline bench) 5x12
seated dumbell side laterals 5x12
dumbell shrugs 5x10
Back, Triceps & Biceps
Back=
deadlifts 5x8
bent over rows 5x12
close grip pulldowns 5x2
tricep=
close grip bench press 5x12
tricep pushdowns 5x12
biceps=
barbell curls 5x12
incline dumbell curls 5x12
Abs,calves&quads
Abs=
Lying leg raises 2x20
forward crunches 2x20
calves=
calf raises 5x12
quads=
leg extensions 5x15
squats 5x15
leg presses 5x15
Thank You, Luke
I am about to start an exercise plan. I have tried to write my own with the help from a friend, I am looking to lose weight, tone up, build muscle and generally get fitter. I usually just go to the gym and do whatever or go for a bike ride but I know I need a plan to stick to in order to get results.
There wasn't a specific section for this so I have put it in here (sorry if it is in the wrong place) I would appreciate it if some of you could give your opinion on my exercise and nutrition plan.
Monday
Breakfast = Bran Flakes, orange juice + banana
Morning = Cardio – Running 60mins
Lunch = Chunky Veg Soup + Bread
Evening = Chest & Shoulders
Dinner = Beef Stew + Granola Yoghurt
Tuesday
Breakfast = Porridge, orange juice + banana
Morning = Cardio – Cycling 12miles
Lunch = Chunky Chix Soup + Bread
Evening = OFF
Dinner = Tuna Pasta Bake + Granola Yoghurt
Wednesday
Breakfast = Bran Flakes, orange juice + banana
Morning = Cardio Running 60mins
Lunch = Chunky Veg Soup + Bread
Evening = Back, Triceps * Biceps
Dinner = Pork, Mash & Veg + Granola Yoghurt
Thursday
Breakfast = Porridge, orange juice + banana
Morning = Cardio – Cycling 12 miles
Lunch = Chunky Chix Soup + Bread
Evening = OFF
Dinner = Haddock fillet, rice & Veg + Granola Yoghurt
Friday
Breakfast = Bran Flakes, orange juice + banana
Morning = OFF
Lunch = Chunky Veg Soup + Bread
Evening = Abs, Calves, Hamstrings & Quads
Dinner = Sirloin Steak, Chips & Egg + Granola Yoghurt
Saturday
Breakfast = Porridge, orange juice + banana
Morning = OFF
Lunch = Chunky Chix Soup + Bread
Evening = combined Cardio incl, running, cycling, rowing etc..
Dinner = Spaghetti Bolognaise + Granola Yoghurt
Sunday
Breakfast = Bran Flakes, orange juice + banana
Morning = OFF
Lunch = Chunky Veg Soup + Bread
Evening = OFF
Dinner = Sunday Lunch + Granola Yoghurt
Chest and shoulders=
chest=
bench press 5x12
incline dumbell press 5x12
flat bench flyes5x12
shoulders=
seated front military press 5x10
rear laterals (incline bench) 5x12
seated dumbell side laterals 5x12
dumbell shrugs 5x10
Back, Triceps & Biceps
Back=
deadlifts 5x8
bent over rows 5x12
close grip pulldowns 5x2
tricep=
close grip bench press 5x12
tricep pushdowns 5x12
biceps=
barbell curls 5x12
incline dumbell curls 5x12
Abs,calves&quads
Abs=
Lying leg raises 2x20
forward crunches 2x20
calves=
calf raises 5x12
quads=
leg extensions 5x15
squats 5x15
leg presses 5x15
Thank You, Luke