I started going to my gym nearly a year ago, at that thime i was 140lbs now i'm 154lbs and 5' 11" which i found quite surpriseing as i had a rough workout plan, only went twice a week and i didn't change my diet, now my seasons over so i have decided to get stronger, faster, more flexible and increase my stamina.
I am going to add an extra main meal in to every day, and start to eat more protien and carbs. Also, i am goin to use creatine.
I intend to do static streches in the morning when i get up and at night before bed everyday.
At my gym there is no free wieghts so i have to use machines, so this is my plan:
Chest Press
Peck Deck
Wide Grip Lateral Pull Down
Seated Row
Leg Press
Leg Extention
Seated Leg Curl
Bicep Curl
Preacher Curl
Tricep Push Down
Shoulder Press
Lateral Raise
Crunches
Crunches with Legs Raised
Side Crunches
Reverse Leg raises
For these i will complete 3 sets of 8 - 12 reps (apart from leg press as the machines max wieght is only 180kg) 3 times a week.
I will finish my with 20 mins cardio on a treadmill or a bike.
On 2 rest days per week i will do plyometric training.
Please tell me any improvement and where i'm going wrong.
I am going to add an extra main meal in to every day, and start to eat more protien and carbs. Also, i am goin to use creatine.
I intend to do static streches in the morning when i get up and at night before bed everyday.
At my gym there is no free wieghts so i have to use machines, so this is my plan:
Chest Press
Peck Deck
Wide Grip Lateral Pull Down
Seated Row
Leg Press
Leg Extention
Seated Leg Curl
Bicep Curl
Preacher Curl
Tricep Push Down
Shoulder Press
Lateral Raise
Crunches
Crunches with Legs Raised
Side Crunches
Reverse Leg raises
For these i will complete 3 sets of 8 - 12 reps (apart from leg press as the machines max wieght is only 180kg) 3 times a week.
I will finish my with 20 mins cardio on a treadmill or a bike.
On 2 rest days per week i will do plyometric training.
Please tell me any improvement and where i'm going wrong.