Ok, so I've put on a lot of weight after having an extensive spinal fusion 6 years ago. I used to lift a lot before I had surgery, but after I had the surgery, I wasn't able to hit the weights for a year and when that year was up, I had no motivation to get back into it so it went downhill from then. Now, I'm becoming motivated again after seeing my Dad pass away from being an alcoholic with diabetes. I just don't want to get diabetes. I don't drink or smoke, so I'm good on that part, I just don't want to get sick from being overweight. I basically forget everything as far as routines and all that good stuff now. =(
So, my cousin wrote me up a routine the other night and after doing it once, my muscles were EXTREMELY sore; sore to the point it hurt to put my jacket on. I went real low on weight and did more reps and sets. I never remembered being this sore when I worked out regularly 6 years ago so I'm thinking either what he set up for me is too much or I'm doing something wrong.
Mon-
Cardio
Tues-
Chest Press- 5 sets of 5
Lat Pull Down- 3 sets of 12
Pec Flyer- 3 sets of 15
Incline Chest Press- 5 sets of 5
Lat Row- 3 sets of 12
Bicep Curl- 4 sets of 20
Seated Dip- 4 sets of 20
Leg Extensions- 1 sets of 20, 1 set of 30, 1 set of 40
Seated Leg Curl- 1 sets of 20, 1 set of 30, 1 set of 40
Calf Raises- 3 sets of 15
Cardio
Wed-
Cardio
Thurs-
Bicep Curls- 4 sets of 20
Lat Pull Down- 3 sets of 12
Seated Dip- 4 sets of 20
Shoulder Shrugs- 3 sets of 10
Cardio
Fri-
Cardio
Sat-
Repeat Tues. routine.
I want to lose weight first then tone the muscles. Is the workout routine I have effective in doing that? If it's not, anyone mind writing me a better 1?
I plan on lifting tues/thurs/sat and doing strictly cardio mon/wed/fri unless you guys suggest otherwise. the routine says m/w/f which is when I thought I'd lift, but it doesn't work out for the g/f.
Anyhow,
Thanks in advance...Andrew
So, my cousin wrote me up a routine the other night and after doing it once, my muscles were EXTREMELY sore; sore to the point it hurt to put my jacket on. I went real low on weight and did more reps and sets. I never remembered being this sore when I worked out regularly 6 years ago so I'm thinking either what he set up for me is too much or I'm doing something wrong.
Mon-
Cardio
Tues-
Chest Press- 5 sets of 5
Lat Pull Down- 3 sets of 12
Pec Flyer- 3 sets of 15
Incline Chest Press- 5 sets of 5
Lat Row- 3 sets of 12
Bicep Curl- 4 sets of 20
Seated Dip- 4 sets of 20
Leg Extensions- 1 sets of 20, 1 set of 30, 1 set of 40
Seated Leg Curl- 1 sets of 20, 1 set of 30, 1 set of 40
Calf Raises- 3 sets of 15
Cardio
Wed-
Cardio
Thurs-
Bicep Curls- 4 sets of 20
Lat Pull Down- 3 sets of 12
Seated Dip- 4 sets of 20
Shoulder Shrugs- 3 sets of 10
Cardio
Fri-
Cardio
Sat-
Repeat Tues. routine.
I want to lose weight first then tone the muscles. Is the workout routine I have effective in doing that? If it's not, anyone mind writing me a better 1?
I plan on lifting tues/thurs/sat and doing strictly cardio mon/wed/fri unless you guys suggest otherwise. the routine says m/w/f which is when I thought I'd lift, but it doesn't work out for the g/f.
Anyhow,
Thanks in advance...Andrew
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