jeffisbig
New member
I typed out a big bunch of blah blah blah, changing this to be more short and to the point -- thats very difficult for me =P Long story short, done with the gym cause its expensive and I'm self conscious been doing these at home past 2 weeks. Group A Monday, Group B Friday and I did push-ups/squat thrusts again on wed.
I'm a beginner very novice to lifting. I used all machines at the gym, all exercises with weights I use dumbbells.
Group A
Chest Fly - 2 sets of 12
Push-Ups - 3 sets of 5 (2 weeks ago I couldn't do one real push-up)
Overhead Press - 2 sets of 12
Lateral Raise - 2 sets of 12
Back Extension - 2 sets of 10
Dumbbell rows - 2 sets of 12
Group B
Dumbbell Curls - 2 sets of 12
Hammer Curls - 2 sets of 12
Triceps Extensions - 2 sets of 8
Kickbacks - 2 sets of 8
Squat Thrusts - 3 sets of 15
Planks - 3 sets of 30 seconds
Crunches - 3 sets of 20
I also jog 2 days for 40 minutes. Usually wed and Sunday. I know I should do more cardio, but I don't feel the same satisfaction as I do when I lift, I don't enjoy it as much, and I work 40 hours/week and am taking 3 classes.
For warmups I usually hoola-hoop (no joke) and these weight-free lifts I read about on a strength training site (for intermediate/advanced they use smaller weights) pretty much going through the motions without weights. I stretch after each muscle group (chest, back, shoulders, etc.)
Right now I intend to first increase to 3 sets before adding more weights since I am going for weight loss first. Afterwards adding weight/intensity for the weight-less exercises. In 3 months I'll re-evaluate and change up excercises or whatever. Thats the time period my personal trainer said the exercises he put me on would be good for before I should change it up(minus adding weight). I'm assuming he knew what he was talking about, but he might have just wanted me to buy more sessions for a new routine.
If I am completely wrong on any points or anything pleases to tell. I've gotten a lot of my information from about.com and here of course. I don't claim to 100% have understood everything I've read though, as in I could easily have misunderstood and do not know it.
I'm a beginner very novice to lifting. I used all machines at the gym, all exercises with weights I use dumbbells.
Group A
Chest Fly - 2 sets of 12
Push-Ups - 3 sets of 5 (2 weeks ago I couldn't do one real push-up)
Overhead Press - 2 sets of 12
Lateral Raise - 2 sets of 12
Back Extension - 2 sets of 10
Dumbbell rows - 2 sets of 12
Group B
Dumbbell Curls - 2 sets of 12
Hammer Curls - 2 sets of 12
Triceps Extensions - 2 sets of 8
Kickbacks - 2 sets of 8
Squat Thrusts - 3 sets of 15
Planks - 3 sets of 30 seconds
Crunches - 3 sets of 20
I also jog 2 days for 40 minutes. Usually wed and Sunday. I know I should do more cardio, but I don't feel the same satisfaction as I do when I lift, I don't enjoy it as much, and I work 40 hours/week and am taking 3 classes.
For warmups I usually hoola-hoop (no joke) and these weight-free lifts I read about on a strength training site (for intermediate/advanced they use smaller weights) pretty much going through the motions without weights. I stretch after each muscle group (chest, back, shoulders, etc.)
Right now I intend to first increase to 3 sets before adding more weights since I am going for weight loss first. Afterwards adding weight/intensity for the weight-less exercises. In 3 months I'll re-evaluate and change up excercises or whatever. Thats the time period my personal trainer said the exercises he put me on would be good for before I should change it up(minus adding weight). I'm assuming he knew what he was talking about, but he might have just wanted me to buy more sessions for a new routine.
If I am completely wrong on any points or anything pleases to tell. I've gotten a lot of my information from about.com and here of course. I don't claim to 100% have understood everything I've read though, as in I could easily have misunderstood and do not know it.