My Training Programme - is it ok?

M

marty24

0
Hi all, just started to seriously get into my training! I have put together this workout programme for myself and was wondering if it is ok or if there is anything i can do to make it better!

I am 5'10 and 150lbs, i want to greatly increase my fitness, endurance and stamina levels by doing cardio but also gain muscle definition, maybe 20lbs muscle, all over by doing weight training also!

my MAIN GOAL is to increase the size of my legs, quads and calves, as i believe it is more important to have a strong base as apposed to upper body (although i will be doing upper body strength training also.

Here is my Programme

Mon, Wed, Fri - Cardio

30 mins running on treadmill approx 5k or further
24 mins on exercise bike
15 mins on rowing machine

also because im in the gym i go on leg extension machine, hamstring machine, quad machine, pec deck


Tues, Thurs, Sat - Weights

squats with barbell weights
calf raises holding dumbell weights
bicep curls
tricep extensions
push ups 4 x 20
sit ups 4 x 20

Any suggestions to make this workout better or am I doing anything wrong?

Any advice much appreciated

Marty
 
Isometrics

There are some great isometric exercises that are great for quads. If you look up isometrics for quads on google or something, I bet you'll find them.

Jasper C
 
marty24 said:
Mon, Wed, Fri - Cardio

30 mins running on treadmill approx 5k or further
24 mins on exercise bike
15 mins on rowing machine

also because im in the gym i go on leg extension machine, hamstring machine, quad machine, pec deck


Tues, Thurs, Sat - Weights

squats with barbell weights
calf raises holding dumbell weights
bicep curls
tricep extensions
push ups 4 x 20
sit ups 4 x 20
Click to expand...

Welcome to the forum. :)

You will be better off if you do all of the core lifts with free weights instead of machines. Squats, deadlifts, bench press and pull ups or chin ups are the core lifts.

I would also suggest you tone down the cardio just a bit.

I would go something like this:
mon- workout A
tues- cardio (steady state low intensity cardio)
wed- workout B
thurs- rest
fri- workout A
sat- cardio (high intensity cardio)
sun- rest

then next week would be
mon- workout B
tues- cardio (steady state low intensity cardio)
wed- workout A
thurs- rest
fri- workout B
sat- cardio (high intensity cardio)
sun- rest

This will give your body the rest it needs.

Do 3 sets of each exercise plus 1 or 2 warm up sets with a light weight. Also do a 5-10 minute warm up and cool down on a bike or treadmill to loosen up.

Workout A
Squats
Bench Press
barbell rows
lateral raise
dumbell curls
crunches

Workout B
Deadlift
Chin Ups (lat pulldowns if you cant do chins)
Military Press
close grip bench press
chinnies
supermans

Chinnies are known as air bike in this link:
Bodybuilding.com - Exercise Guides Database.

supermans caqn be found here, but not on a ball. just do them on the floor:
Bodybuilding.com - Workout Of The Week - What Is A Good Workout With An Exercise Ball?

Do this routine while you educate yourself and be sure to eliminate junk food and replace it with good food. try to eat 5 or 6 small meals each day, but ease into it so you dont overdo it too early..

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

http://stronglifts.com/stronglifts-5x5-ebook-download/

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

RossTraining.com • Index page

RossTraining - Articles

http://www.rosstraining.com/forum/viewtopic.php?f=1&t=19144


MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

http://calorieneedscalculator.com/

FitDay - Free Weight Loss and Diet Journal
 
Last edited:
wesrman said:
Welcome to the forum. :)

You will be better off if you do all of the core lifts with free weights instead of machines. Squats, deadlifts, bench press and pull ups or chin ups are the core lifts.

I would also suggest you tone down the cardio just a bit.

I would go something like this:
mon- workout A
tues- cardio (steady state low intensity cardio)
wed- workout B
thurs- rest
fri- workout A
sat- cardio (high intensity cardio)
sun- rest

then next week would be
mon- workout B
tues- cardio (steady state low intensity cardio)
wed- workout A
thurs- rest
fri- workout B
sat- cardio (high intensity cardio)
sun- rest

This will give your body the rest it needs.

Do 3 sets of each exercise plus 1 or 2 warm up sets with a light weight. Also do a 5-10 minute warm up and cool down on a bike or treadmill to loosen up.

Workout A
Squats
Bench Press
barbell rows
lateral raise
dumbell curls
crunches

Workout B
Deadlift
Chin Ups (lat pulldowns if you cant do chins)
Military Press
close grip bench press
chinnies
supermans

Chinnies are known as air bike in this link:
Bodybuilding.com - Exercise Guides Database.

supermans caqn be found here, but not on a ball. just do them on the floor:
Bodybuilding.com - Workout Of The Week - What Is A Good Workout With An Exercise Ball?

Do this routine while you educate yourself and be sure to eliminate junk food and replace it with good food. try to eat 5 or 6 small meals each day, but ease into it so you dont overdo it too early..

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

FREE StrongLifts 5×5 eBook: How to Build Muscle & Lose Fat Through Strength Training in Only 3 Workouts Per Week | StrongLifts.com

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

RossTraining.com • Index page

RossTraining - Articles

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE


MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

Calorie Calculator

FitDay - Free Weight Loss and Diet Journal
Click to expand...

That is a good assessment, I would agree with 100%
 
Some great information has been shared here.It would definitely be useful. Thanks a lot for sharing all those information. Hope u would continue this.
 
You must log in or register to reply here.
Back
Top