Help with my routine

B

brianb1998

0
Hello everyone, Me and my girlfriend just got memberships to a nice gym in salt lake city. I was wondering if I could get some feed back on out current routine. Am I missing anything?

Mon, Wed, Fri
At the gym
15 minutes on the elliptical to get my heart rate to around 165
then on to the weights
Chest Press: 3 sets of 10 reps
Pull-ups/lat pull downs: 3sets of 10reps
Shoulder press: 3 sets of 10 reps
Weighted squats/leg presses: 3 sets of 10 reps
Seated/standing calf raise: 3 sets of 15 reps
Curls: 3 sets of 10 reps
Triceps: 3 sets of 10 reps from behind the head go up
Back extensions: 1 set 15 reps
Crunch machine: 40
Twist machine: 40


then on Tues and Thurs
Cardio
either elliptical, bike, or walking the dogs 1hr

Saturday lazy day

Sunday hiking 2 to 5 hours.
 
Great start. You've successfully put together a great full body workout. Great advice from Bloom to Fit as well. I agree with all of it.

I especially agree with eliminating the simple isolation exercises in favor of keeping your workouts short. I'd take it one step further and eliminate triceps and curls. Pull-ups will handle your biceps just fine, and chest press and shoulder press will take care of your triceps.

I used to warm up on a stationary bike. I recently switched to doing a light circuit with a 30lb barbell. Squats, reverse stationary lunges, front squats, standing military press, romanian deadlifts, standing bent over rows. 8 reps each. No rest in between. Takes a couple of minutes, gets your body warmed up and blood flowing to all of the areas you need.
You may consider spending a couple minutes on a foam roller, too. It breaks up scar tissue and encourages muscle growth and repair.

For your cardio workouts I recommend doing HIIT, rather than lengthy jogs. High intensity over short sprints. Much healthier. You'll drop fat just as fast, maintain your muscle, and improve your cardiovascular health.

I'd look into diet too. I wrote an article on HIIT and dieting for fat loss/muscle maintenance here:


Good luck! Great to see a couple interested in keeping fit.

-Shane
 
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