Hi guys, I'm going to be posting two routines that I could be doing (given the amount of time I have to work with each week).
But firstly, my goals:
I want to get lean.
Currently, I think I'm fairly big around the shoulders (width wise), and my arms are a decent size. I've looked at my front and back, and the main problems I can see are that my waist is quite flabby, and my back doesn't have enough "definition" in the muscles there. Also, the lower waist/back area has a bit of fat around there too. Another area I have some fat (that I'd like to be rid of), is right under my armpits, the area to the side of the chest.
So in summary: I'd like to get rid of fat mostly in my waist, and side of my chest. Arms, Legs, shoulders are ok (for the moment).
Now, onto my routines:
(Format I'll use is Set/Reps, I'm not sure what the norm is, this being my first post, but hopefully you'll all understand).
Routine 1:
Day 1: Legs
Squat: 4/6 or 3/8
Lunges: 4/6 or 3/8
Thigh Extension SS Hamstring Curl: 3/10
Standing Calf Raises SS Sitting Calf Raises: 3/10
Day 2: Chest
Flat Bench: 3/8 or 4/6
Incline DB Bench: 3/8 or 3/10
(alternating every 3 weeks to Incline Bench and Flat DB Bench, same set/reps)
Dips: 3/10 or 3/8 (Depending on fatigue)
DB Fly or Cable Crossover: 3/8 or 3/10
Day 3: Back/Shoulders
Pull-ups: 5/8
T-Bar Row: 3/8
Seated Row: 3/10
Upright Row (wide grip): 3/8
Bent over DB row (if feeling in the mood): 3/10
Arnold Presses: 4/8
Side Lateral Raise: 3/10
Front Lateral Raise: 3/10
Rear Lateral Raise: 3/10
Rear Delt (on Fly Machine): 3/8
Lower back extension: 3/15
Day 4: Bi/Tri
Overhead Tricep Extension: 3/10
BB Curl: 3/8 or 4/6
DB Alternate Curl: 3/8
DB Hammer Curl: 3/8
Skull Crushers: 3/10
Tricep Pushdown: 3/8
This routine leaves very little time (if any) for cardio.
Routine 2:
Day 1: Swim
1.25km (not sure what that is in miles). Try to rest as little as possible.
Day 2: Chest/Legs
Squat: 4/6 or 3/8
Flat Bench or DB Flat Bench: 4/6 or 3/8
Incline Bench or DB Inc. Bench: 4/6 or 3/8 (same 3 week rotation as Routine 1).
Dips: 3/8 or 3/10
Cable Crossovers or DB Fly: 3/8 or 3/10
Day 3: Swim
1.25km
Day 4: Back/Legs/Shoulders
Lunges: 4/6 or 3/8
Pull-ups: 5/8 or 5/10
T-bar Row: 3/8
Seated Row: 4/8 or 4/10
Arnold Presses: 3/8 or 4/8
Lower back extension: 3/15
Day 5: MAYBE Swim... (most of the time, I'm too busy to fit in a 5th day, or sometimes, just too lazy/spent).
I'm very open to suggestions (I realise my routines are very intense on some days, and could be better spread out, or exercises could be left out, added in, etc).
A few things first though: I can't run very long or far (I'm too heavy and I'm flat footed). I'm open to the idea of cycling on a machine, but would much prefer swimming.
I haven't added in ab workouts, but what I usually do is if I'm in the gym, I'll warmup with 25 situps (on a ball/incline, or just on a mat). I used to do 100 everytime I got in, but lately I've been lazy.
I also do hip twists with a stick when I can find the time/remember to.
I also know a lot of leaning down is to do with diet, and I'm willing to do this. I just don't want to get on a diet where I eat nothing but drywall, and then the first time I go out to dinner with friends (and eat junk), I gain heaps of fat back. I want long term lasting results (if possible).
My diet at the moment pretty much consists of what is cooked at home. I try to eat healthy by making oats for breakfast, but that only lasts a week before I wake up and see other foods that I could eat.
So yeah... Any recommendations would be appreciated. I'll take it all under advice.
Thanks.
But firstly, my goals:
I want to get lean.
Currently, I think I'm fairly big around the shoulders (width wise), and my arms are a decent size. I've looked at my front and back, and the main problems I can see are that my waist is quite flabby, and my back doesn't have enough "definition" in the muscles there. Also, the lower waist/back area has a bit of fat around there too. Another area I have some fat (that I'd like to be rid of), is right under my armpits, the area to the side of the chest.
So in summary: I'd like to get rid of fat mostly in my waist, and side of my chest. Arms, Legs, shoulders are ok (for the moment).
Now, onto my routines:
(Format I'll use is Set/Reps, I'm not sure what the norm is, this being my first post, but hopefully you'll all understand).
Routine 1:
Day 1: Legs
Squat: 4/6 or 3/8
Lunges: 4/6 or 3/8
Thigh Extension SS Hamstring Curl: 3/10
Standing Calf Raises SS Sitting Calf Raises: 3/10
Day 2: Chest
Flat Bench: 3/8 or 4/6
Incline DB Bench: 3/8 or 3/10
(alternating every 3 weeks to Incline Bench and Flat DB Bench, same set/reps)
Dips: 3/10 or 3/8 (Depending on fatigue)
DB Fly or Cable Crossover: 3/8 or 3/10
Day 3: Back/Shoulders
Pull-ups: 5/8
T-Bar Row: 3/8
Seated Row: 3/10
Upright Row (wide grip): 3/8
Bent over DB row (if feeling in the mood): 3/10
Arnold Presses: 4/8
Side Lateral Raise: 3/10
Front Lateral Raise: 3/10
Rear Lateral Raise: 3/10
Rear Delt (on Fly Machine): 3/8
Lower back extension: 3/15
Day 4: Bi/Tri
Overhead Tricep Extension: 3/10
BB Curl: 3/8 or 4/6
DB Alternate Curl: 3/8
DB Hammer Curl: 3/8
Skull Crushers: 3/10
Tricep Pushdown: 3/8
This routine leaves very little time (if any) for cardio.
Routine 2:
Day 1: Swim
1.25km (not sure what that is in miles). Try to rest as little as possible.
Day 2: Chest/Legs
Squat: 4/6 or 3/8
Flat Bench or DB Flat Bench: 4/6 or 3/8
Incline Bench or DB Inc. Bench: 4/6 or 3/8 (same 3 week rotation as Routine 1).
Dips: 3/8 or 3/10
Cable Crossovers or DB Fly: 3/8 or 3/10
Day 3: Swim
1.25km
Day 4: Back/Legs/Shoulders
Lunges: 4/6 or 3/8
Pull-ups: 5/8 or 5/10
T-bar Row: 3/8
Seated Row: 4/8 or 4/10
Arnold Presses: 3/8 or 4/8
Lower back extension: 3/15
Day 5: MAYBE Swim... (most of the time, I'm too busy to fit in a 5th day, or sometimes, just too lazy/spent).
I'm very open to suggestions (I realise my routines are very intense on some days, and could be better spread out, or exercises could be left out, added in, etc).
A few things first though: I can't run very long or far (I'm too heavy and I'm flat footed). I'm open to the idea of cycling on a machine, but would much prefer swimming.
I haven't added in ab workouts, but what I usually do is if I'm in the gym, I'll warmup with 25 situps (on a ball/incline, or just on a mat). I used to do 100 everytime I got in, but lately I've been lazy.
I also do hip twists with a stick when I can find the time/remember to.
I also know a lot of leaning down is to do with diet, and I'm willing to do this. I just don't want to get on a diet where I eat nothing but drywall, and then the first time I go out to dinner with friends (and eat junk), I gain heaps of fat back. I want long term lasting results (if possible).
My diet at the moment pretty much consists of what is cooked at home. I try to eat healthy by making oats for breakfast, but that only lasts a week before I wake up and see other foods that I could eat.
So yeah... Any recommendations would be appreciated. I'll take it all under advice.
Thanks.