Right i've posted in regards to my diet in the nutrition section and have been given some advice so now i'll post in here with regards to my workout to see if i'm doing it right... Firstly i've been trying to lose a bit of weight which i've done with a goodish diet and regular workouts well now its got to the stage where now the weights gone i'd like to put some muscle on and tone up a bit... My upper body and legs are already starting to show signs of looking muscley and the only place that really has much fat on it is my belly but even thats starting to disappear a bit....With regards to my workout all I really want to know is if there's any part of it I can improve on or should I carry on doing what i'm doing.... here's my workout-
Monday- LEGS- 10 minutes treadmill (warm up),
Squats 1 light then 3 sets of 8/10 reps,
Leg press 2 sets of 6/8 reps,
Leg extensions 3 sets of 12 reps,
Stiff legged deadlifts 3 sets of 8/10 reps,
Leg curls 3 sets of 10/12 reps,
Calf raises 1 light then 2 sets of 8 followed by 2 sets of 20 reps,
Ab crunches 3 sets of 20 reps,
10 minute treadmill (cooldown)
Tuesday- Chest & Triceps- 10 mins treadmill (warm up),
Bench press 1 light then 3 sets of 8/10 reps,
Dumbell flyes- 3 sets of 8/10 reps,
Seated machine press- 3 sets of 10/12 reps,
Skull crushers- 3 sets of 8/10 reps,
Triceps pushdowns- 4 sets of 8/10 reps
Ab crunches- 3 sets of 20 reps
10 minute treadmill (cooldown)
Wednesday rest day for weights
45 minutes of light cardio
Thursday Back & Biceps- 10 mins of treadmill (warm up),
Lat Pulldowns- 1 light then 3 sets of 8/10 reps,
Deadlifts- 3 sets of 8/10 reps,
Bent over rows- 3 sets of 8/10 reps
Standing bar curls- 1 light then 3 sets of 8/10 reps,
Seated dumbbell curls- 3 sets of 8/10 reps
Ab crunches- 3 sets of 20 reps,
10 minute treadmill (cooldown)
Friday delts and Traps- 10 mins treadmill (warm up)
Shoulder press- 1 light then 3 sets of 8/10 reps,
Side lateral raisers- 3 sets of 8/10 reps,
Side bent over dumbbell laterals- 3 sets of 8/10 reps,
Shrugs- 3 sets of 8/10 reps,
Upright rowing- 3 sets of 8/10 reps,
Ab crunches- 3 sets of 20 reps,
10 mins treadmill (cooldown)
Saturday rest day for weights
45 minutes of light cardio
Sunday rest day
any help with this would be appreciated
Monday- LEGS- 10 minutes treadmill (warm up),
Squats 1 light then 3 sets of 8/10 reps,
Leg press 2 sets of 6/8 reps,
Leg extensions 3 sets of 12 reps,
Stiff legged deadlifts 3 sets of 8/10 reps,
Leg curls 3 sets of 10/12 reps,
Calf raises 1 light then 2 sets of 8 followed by 2 sets of 20 reps,
Ab crunches 3 sets of 20 reps,
10 minute treadmill (cooldown)
Tuesday- Chest & Triceps- 10 mins treadmill (warm up),
Bench press 1 light then 3 sets of 8/10 reps,
Dumbell flyes- 3 sets of 8/10 reps,
Seated machine press- 3 sets of 10/12 reps,
Skull crushers- 3 sets of 8/10 reps,
Triceps pushdowns- 4 sets of 8/10 reps
Ab crunches- 3 sets of 20 reps
10 minute treadmill (cooldown)
Wednesday rest day for weights
45 minutes of light cardio
Thursday Back & Biceps- 10 mins of treadmill (warm up),
Lat Pulldowns- 1 light then 3 sets of 8/10 reps,
Deadlifts- 3 sets of 8/10 reps,
Bent over rows- 3 sets of 8/10 reps
Standing bar curls- 1 light then 3 sets of 8/10 reps,
Seated dumbbell curls- 3 sets of 8/10 reps
Ab crunches- 3 sets of 20 reps,
10 minute treadmill (cooldown)
Friday delts and Traps- 10 mins treadmill (warm up)
Shoulder press- 1 light then 3 sets of 8/10 reps,
Side lateral raisers- 3 sets of 8/10 reps,
Side bent over dumbbell laterals- 3 sets of 8/10 reps,
Shrugs- 3 sets of 8/10 reps,
Upright rowing- 3 sets of 8/10 reps,
Ab crunches- 3 sets of 20 reps,
10 mins treadmill (cooldown)
Saturday rest day for weights
45 minutes of light cardio
Sunday rest day
any help with this would be appreciated