Hi,
I've only recently started weights training and would appreciate some advice. Ive looked though a few forums and have been doing research and now i have alot of questions, so i guess ill just start by asking for some advice on how i should set up my weekly training routine.
first off im 175cm tall weigh 80 kgs and i have been doing mostly weights training at my gym for 3 months now. I have noticed an improvement in my strength and i think im getting bigger (could just be me thinking that though
)
I started just wanting to do weights to get bigger but now i think i would like to loose some body fat and also increase my strength. Problem i have is there is so much info and opions out there it can be hard to figure out what to do, and the advice the PT's at the gym all seem give involves going with them 2-3 times a week.
Anyways what i have been doing for the last 3 months has been the "Monday and Thurdsay" workout i posted below and a weights legs workout on tuesday + playing soccer on firdays. all my weights work out have been pretty much on the machines, doing around 15 reps and 3 sets, adjsuting weights so that each set i can't do anymore at 15 reps
What im starting to do now:
Monday and Thursday
5min warm up
Chest press machine (12x3)
lat pulldown (12x3)
Shoulders free weights (12x3)
Upright row cable machine (12x3)
Dumbel Flyes (12x3)
Tri-pulldown Cable Machine (12x3)
Bicept Curl Bar (12x3)
Tuesday
nothing
Wed
Was a day off, just started 5-6k runs with a friend for a 10k fun run we plan on entering, recently did 5.5k in 19mins.
Friday
I play soccer at lunch with work people, we get pretty serious so its a good work out
Sat
I try and go for a run, or a 10 min HIIT sessions on a bike.
Sunday
Nothing
So this is my routine atm, This is just my routine cause i don't know much about weights and training and also because i love playing soccer on fridays, and running on wednesdays + sat. I really want to include a good weights workout, any advice would really be really appriciated.
Additional questions:
I am i trying to do to much?
I have heard i should do more HIIT sessions, Could i fit in a few HIIT sessions and still have my wed+sat runs + 2-3 weights training days a week?
Can you do a HIIT workout after you do weights? or could u do say a HIIT session at lunch then a weights session at 5pm, or vice versa?
Should i do a legs weights sessions even if im running alot?
I heard its important to do squats at least once a week, how exactly would a squats work out go? is it the same as what u do on the leg press machine?
sorry for the long post, will really apreciate any advice you guys give
thanks
Dave
I've only recently started weights training and would appreciate some advice. Ive looked though a few forums and have been doing research and now i have alot of questions, so i guess ill just start by asking for some advice on how i should set up my weekly training routine.
first off im 175cm tall weigh 80 kgs and i have been doing mostly weights training at my gym for 3 months now. I have noticed an improvement in my strength and i think im getting bigger (could just be me thinking that though
)I started just wanting to do weights to get bigger but now i think i would like to loose some body fat and also increase my strength. Problem i have is there is so much info and opions out there it can be hard to figure out what to do, and the advice the PT's at the gym all seem give involves going with them 2-3 times a week.
Anyways what i have been doing for the last 3 months has been the "Monday and Thurdsay" workout i posted below and a weights legs workout on tuesday + playing soccer on firdays. all my weights work out have been pretty much on the machines, doing around 15 reps and 3 sets, adjsuting weights so that each set i can't do anymore at 15 reps
What im starting to do now:
Monday and Thursday
5min warm up
Chest press machine (12x3)
lat pulldown (12x3)
Shoulders free weights (12x3)
Upright row cable machine (12x3)
Dumbel Flyes (12x3)
Tri-pulldown Cable Machine (12x3)
Bicept Curl Bar (12x3)
Tuesday
nothing
Wed
Was a day off, just started 5-6k runs with a friend for a 10k fun run we plan on entering, recently did 5.5k in 19mins.
Friday
I play soccer at lunch with work people, we get pretty serious so its a good work out
Sat
I try and go for a run, or a 10 min HIIT sessions on a bike.
Sunday
Nothing
So this is my routine atm, This is just my routine cause i don't know much about weights and training and also because i love playing soccer on fridays, and running on wednesdays + sat. I really want to include a good weights workout, any advice would really be really appriciated.
Additional questions:
I am i trying to do to much?
I have heard i should do more HIIT sessions, Could i fit in a few HIIT sessions and still have my wed+sat runs + 2-3 weights training days a week?
Can you do a HIIT workout after you do weights? or could u do say a HIIT session at lunch then a weights session at 5pm, or vice versa?
Should i do a legs weights sessions even if im running alot?
I heard its important to do squats at least once a week, how exactly would a squats work out go? is it the same as what u do on the leg press machine?
sorry for the long post, will really apreciate any advice you guys give
thanks
Dave