Program

P

pecker1210

0
At the moment my weights program consists of this -

4 Reps x15 Bicep Curls 7.5KG
4 Reps x15 Tricep Extensions 5KG
4 Reps x15 Lat Pull Level 6
4 Reps x14 Chest Press Level 6
3 Reps x15 Bench Press 10 KG

Cardio -

30 Minutes Running (10 mins Level 8, 10 mins Level 9 and 10 mins Level 10)

I alternate this every week with 2 days rest say Wednesday and Sunday.

I have been doing the weights since November and noticing a definite difference as I progress the weights I lift.

My questions are -

How can I best continue to build visible muscle and also get the muscle to stay solid say on the biceps?

I weigh 12st 11 but have a slight beer belly but the running does not seem to shift it should I just keep going? I have only been running properly for a month.

I have two months until I go on holiday and would like more of a visable difference in that time is this possible? I do eat healthy most of the week but do like to drink at the weekends and have the odd takeaway but not I'm not outragious.

Please could someone take the time to read this and answer the questions I have written so I can progress maybe quicker/better....

Thank you for your time.

Gavin
 
I think the most important thing to consider about your program is the lack of lower back and leg work. You're also working chest much more than any other body part and this will lead to a muscular imbalance.

I'd rather see a bent over bb row instead of lat pulldown or do both since you're doing two chest movements. I'm not quite sure why you're using the machine for pressing and free weights for pressing.
 
Forgot to say, I do not do any leg work because I suffer from week knees for some reason and closing and opening the joint alot under stress results is pain for a few days so I avoid it. Rowing is the same.

Should I avoid the chest press if I use the bench?
 
If your knees are weak, you can train them. If your knees are damaged, that's a different story. They're only going to get better with therapy, so go to your doctor and ask what kinds of workouts you can do, and what kinds of nutrients you need to strengthen those.

There are a LOT of workouts that are leg/knee related that have health benefits other than the leg. Loading the axial skeleton is an important way to stave off bone loss and skeletal weakness later in life. You can't adequately load the axial skeleton if you have to keep pressure off your kness.
 
you can still train your legs without putting them under an enormous amount of pressure. Go for higher reps; do body weight work etc.

Also; you're weight training routine is, i'm sorry to say, far from optimal. You need to design a well rounded, balanced routine that targets all major muscle groups while also incorporating secondary movers, stabilizers and your core.

Read a couple of the threads people have posted about their workouts. There are dozens of programs written that are good for a person such as yourself.
 
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