Hi,
I've recently started exercising a bit more again due to my space situation allowing me to put up some equipment (E.G Multi Gym). I'm looking to lose quite a bit of weight and also improve my strength, although i can't invest any more money at this moment.
Basically i've started a 3 week plan to try and just get myself back into the habit and was wondering if it looks reasonable..
Warm Up
Rowing - 10 mins
Walker - 5 mins
Bench Press - 10 reps @ 30kg
Lat Pulldowns - 10 reps @ 30kg
Pec Dec - 5 reps @ 20kg
Shoulder Shrugs - 10 reps @ 20kg
Leg Extensions - 10 reps @ 20kg
Leg Press? (One leg pulling weight backwards and up) - 10 reps @ 10kg
Light Cycling - 10 mins
Second set of weights
Cool Down
A few notes: The walker is on the multigym so there are only 3 resistance settings which make it quite tough, hence the short time; I will be increasing the weight/ reps over 30kg on some when i change program (After a few weeks), as well as the time cycling and rowing.
What could i add in my next program? Is this sufficient for the first few weeks to ease me back in? I find it hard to keep motivation up so, whilst i know it will vary from person to person, what is the best way using these sorts of pieces of equipment to see results fast(er) - I know body wight training is good but that's even harder to motivate for me so preferably with the equipment i have.
If you need to know what my multigym has exercise-wise this is roughly the same as mine:
Thanks for any advice,
Martyn
I've recently started exercising a bit more again due to my space situation allowing me to put up some equipment (E.G Multi Gym). I'm looking to lose quite a bit of weight and also improve my strength, although i can't invest any more money at this moment.
Basically i've started a 3 week plan to try and just get myself back into the habit and was wondering if it looks reasonable..
Warm Up
Rowing - 10 mins
Walker - 5 mins
Bench Press - 10 reps @ 30kg
Lat Pulldowns - 10 reps @ 30kg
Pec Dec - 5 reps @ 20kg
Shoulder Shrugs - 10 reps @ 20kg
Leg Extensions - 10 reps @ 20kg
Leg Press? (One leg pulling weight backwards and up) - 10 reps @ 10kg
Light Cycling - 10 mins
Second set of weights
Cool Down
A few notes: The walker is on the multigym so there are only 3 resistance settings which make it quite tough, hence the short time; I will be increasing the weight/ reps over 30kg on some when i change program (After a few weeks), as well as the time cycling and rowing.
What could i add in my next program? Is this sufficient for the first few weeks to ease me back in? I find it hard to keep motivation up so, whilst i know it will vary from person to person, what is the best way using these sorts of pieces of equipment to see results fast(er) - I know body wight training is good but that's even harder to motivate for me so preferably with the equipment i have.
If you need to know what my multigym has exercise-wise this is roughly the same as mine:
Thanks for any advice,
Martyn