My workout routine

A

Alessandro

0
Now, I'm no fitness guru but this is what I've been doing for the last 2 weeks or so, Monday thru Friday.

10 minutes of stretching followed by a 5-10 mile run before working out.

Bench Press - 3x10 @115lbs
Narrow Bench Press - 3x10 @75lbs
Barbell Curls - 3x10@75lbs
Bent Over Rows - 3x10 @115lbs
Military Press (Stading up) -3x10 @95lbs
Squat - 3x10 @ 185lbs
After work out - A summer

Summer = 15 push up then 100 crunches...14 push ups, 95 crunches...13 push ups 90 crunches...and so on till I get to 1 push up.

Good, bad, terrible?

Advice and critics are more than welcome.
 
good for what? what's your goal?

in general, ALWAYS lift weights first, then do cardio.
are you doing this routine EVERY day? if soo, too much.

you're neglecting a lot of the back muscles.
 
Oh, I had just asked about your routine was on your other post...

So, read exactly what malkore said, all of it.
 
malkore said:
good for what? what's your goal?

in general, ALWAYS lift weights first, then do cardio.
are you doing this routine EVERY day? if soo, too much.

you're neglecting a lot of the back muscles.
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My goal is to get a bit stronger overall, tone up, strengthen my core and get in top soccer shape.

I'll keep that in mind about running after lifting. Yeah I do it everyday. I guess my way of thinking is, the more I work out the faster I'll see result and the stronger I'll get...atleast in HS thats how the coaches did it. If its too much what do you suggest I do, split it, or do it 3 times a day?

Back muscles, any suggestions?
 
More doesn't make better

Quality is more important so try this

20 minutes of Stretching or better yoga this will improve flexablity and balance.

Keep up the running but maybe try some speed work instead of always doing distance.

Weights try this
Mon, Wed
Bench, military press, curls, Tricep extensions, Lat pulldowns, shoulder shrugs, seated row, and push ups (not summers).
Tues, Thurs
Squats, leg extenstion, leg curls, calf raises, leg press, lunges, a shin strenghting exercise
Friday
A combinations of 3 lowerbody exercies and 4 upperbody exercies.
Core
You can do sit ups and cruches everyday, also try some for the lower back exercises and loew abs such as leg raises. Also you can do some of the upperbody lifts on stability balls to change the work out tagert the core and muscles.
 
eaamberg said:
Keep up the running but maybe try some speed work instead of always doing distance.


You can do sit ups and cruches everyday, also try some for the lower back exercises and loew abs such as leg raises. Also you can do some of the upperbody lifts on stability balls to change the work out tagert the core and muscles.
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I disagree with the running, for soccer you need endurance, not speed. Speed is good, but endurance is where it's at.

And you definitely shouldn't be doing sit ups and crunches everyday. First, they need time for recovery like any muscle group, you should be doing more core type of exercises like leg raises (laying down and hanging) and planks. Sit ups and crunches aren't very good for your back either, as a lot of people have bad form, if you must do them, do them after the raises and planks.
 
eaamberg said:
Quality is more important so try this

20 minutes of Stretching or better yoga this will improve flexablity and balance.

Keep up the running but maybe try some speed work instead of always doing distance.

Weights try this
Mon, Wed
Bench, military press, curls, Tricep extensions, Lat pulldowns, shoulder shrugs, seated row, and push ups (not summers).
Tues, Thurs
Squats, leg extenstion, leg curls, calf raises, leg press, lunges, a shin strenghting exercise
Friday
A combinations of 3 lowerbody exercies and 4 upperbody exercies.
Core
You can do sit ups and cruches everyday, also try some for the lower back exercises and loew abs such as leg raises. Also you can do some of the upperbody lifts on stability balls to change the work out tagert the core and muscles.
Click to expand...
I do playometrics tuesdays and thursdays when I have soccer practice, which keeps my speed up.

Thanks
 
AJP said:
I disagree with the running, for soccer you need endurance, not speed. Speed is good, but endurance is where it's at.

And you definitely shouldn't be doing sit ups and crunches everyday. First, they need time for recovery like any muscle group, you should be doing more core type of exercises like leg raises (laying down and hanging) and planks. Sit ups and crunches aren't very good for your back either, as a lot of people have bad form, if you must do them, do them after the raises and planks.
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Hmmm, sounds like a plan. Except, I have no clue what planks are.
 
There is kind of a picture here, there are a bunch of descriptions if you google planks or "abs + planks" or something


You don't need an exercise ball and bench, you can just do them on the floor, try to keep your body parallel (don't let your butt sag or stick it to high in the air) and tighten your abs.
 
AJP said:
There is kind of a picture here, there are a bunch of descriptions if you google planks or "abs + planks" or something


You don't need an exercise ball and bench, you can just do them on the floor, try to keep your body parallel (don't let your butt sag or stick it to high in the air) and tighten your abs.
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:)

Thanks.

I was thinking of doing weights Mon, Wed and Fri and cardio along with abs and core excercises Tues and Thurs.

Would that work a bit better than my current routine?
 
Mm, indeed, a mwf split would be great, with that you can either do a full body routine workout each day or a split routine to hit different groupd througout the week. With a good diet, and eating a lot more, you should see some good gains, what do you have in mind for three times a week?
 
AJP said:
Mm, indeed, a mwf split would be great, with that you can either do a full body routine workout each day or a split routine to hit different groupd througout the week. With a good diet, and eating a lot more, you should see some good gains, what do you have in mind for three times a week?
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Well I only have access to a bench/squat rack.

Basically the same routine I have right now. =\
 
Well, if you have a bench and a squat rack, then you have a barbell and weights, you're set. Check out exrx for basic exercises too.

You can literally do anything with a bench and squat rack, get a pullup bar, theyre pretty cheap at a sports store, and you can easily work your whole body. You can do a plethora of chest, shoulder, back, leg, tricep, and bicep exercises just with a barbell and squat rack alone.

Throw in some lat work (with your new pullup bar), some trap work, or if you put in deadlifts youre golden. You could deadlift one day during the week and squat another day, like squat monday and deadlift friday. You don't need the curls three times a week though, twice or once is good, and do them last after all of the compound lifts you have down already.
 
AJP said:
Well, if you have a bench and a squat rack, then you have a barbell and weights, you're set. Check out exrx for basic exercises too.

You can literally do anything with a bench and squat rack, get a pullup bar, theyre pretty cheap at a sports store, and you can easily work your whole body. You can do a plethora of chest, shoulder, back, leg, tricep, and bicep exercises just with a barbell and squat rack alone.

Throw in some lat work (with your new pullup bar), some trap work, or if you put in deadlifts youre golden. You could deadlift one day during the week and squat another day, like squat monday and deadlift friday. You don't need the curls three times a week though, twice or once is good, and do them last after all of the compound lifts you have down already.
Click to expand...
Sounds like a plan. I'll try to put together a plan after work tomorrow. I'll post it here or something to see if I got it right.
 
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