I just started working out. Here is routine let me know what you think! I'm on week 2 and body is super sore! It feels great!
Monday
1.5 Mile (working up to 2)
Tuesday Chest/Shoulder and Back day
15 min elliptical warmup.
3x sets Chest Press with 20 pound dumbells (8-10 reps)
3x sets of lateral raises with 15 pound dumbells (10-12 reps)
3x sets of pec flys with 20 pound dumbells (8-10 reps)
3x sets of shrugs with 25 pound dumbells (8-10 sets)
Wedsday arms day
15 min elliptic warmup
3x sets of curls with 15 pound dumbells (10 reps)
3x sets of hammer curls with 15 pound dumbells (8-10 reps)
3x sets of tricep kickback with 15 pound dumbells (10 reps)
3x sets of tricep extension with 20 dumbells (10-12 reps)
3x sets of Forearm curls with 15 pound dumbells (12 reps)
thursday legs day
1 Mile Jog
squats with 40 pound dumbells (8-10 reps)
dumbell lunge with 20 pound dumbells (8-10 reps)
friday
rest
eat well
Saturday
REPEAT ARMS DAY
sunday
rest
eat well
routine!
Moderators: Boss Man, cassiegose
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zumbawjade
- STARTING OUT
- Posts: 10
- Joined: Fri Nov 30, 2012 10:35 am
Re: routine!
Your workout seems great! Make sure that you're getting enough sleep, drinking enough water, and keeping stress to a minimum. Also consider (with your doctors allowance) taking a daily vitamin which will make help keep energy up.
I'm sure right now you feel on top of the world and that's so awesome but (at least for me) by week five I'm super sick of working out. Keeping up the energy as well as giving yourself some variance is a great way to not allow yourself to get bored.
If you need someone to talk to or would like someone to help keep you motivated, feel free to email me at [email protected]. I also send out a weekly email to interested people with all sorts of fintess tips, tricks, meal and exercise plans (so you can compare!) and deals and discounts on weightloss and fitness products (which I recieve as a Zumba Fitness instructor).
Best of luck!
I'm sure right now you feel on top of the world and that's so awesome but (at least for me) by week five I'm super sick of working out. Keeping up the energy as well as giving yourself some variance is a great way to not allow yourself to get bored.
If you need someone to talk to or would like someone to help keep you motivated, feel free to email me at [email protected]. I also send out a weekly email to interested people with all sorts of fintess tips, tricks, meal and exercise plans (so you can compare!) and deals and discounts on weightloss and fitness products (which I recieve as a Zumba Fitness instructor).
Best of luck!
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JeremyJohn
- STARTING OUT
- Posts: 3
- Joined: Thu Nov 29, 2012 9:04 am
Re: routine!
zumbawjade wrote:Your workout seems great! Make sure that you're getting enough sleep, drinking enough water, and keeping stress to a minimum. Also consider (with your doctors allowance) taking a daily vitamin which will make help keep energy up.
I'm sure right now you feel on top of the world and that's so awesome but (at least for me) by week five I'm super sick of working out. Keeping up the energy as well as giving yourself some variance is a great way to not allow yourself to get bored.
If you need someone to talk to or would like someone to help keep you motivated, feel free to email me at [email protected]. I also send out a weekly email to interested people with all sorts of fintess tips, tricks, meal and exercise plans (so you can compare!) and deals and discounts on weightloss and fitness products (which I recieve as a Zumba Fitness instructor).
Best of luck!
Wow thanks for the positive reply! I'm feeling pretty good right now I just had a veggie egg white omelet which was pretty good! Can't wait to hit the gym hard tomorrow!
Also sign me up for the weekly letter! emails [email protected] let me know if you need me to email you first!
Re: routine!
Do the lateral raises after the flyes. Big muscle first.
The forearm curls sound like wrist curls in which case forget them. You don't need to work weight near a small joint. Something like Hammer curls will work for forearms anyway.
I'd also the do the Squats and Lunges before or after the Chest day, because you still need arms and shoulders to some extent for days like that, so fatiguing them the day before such days, might possibly affect how you train.
The Arm day again is not necessary. You're getting some stimulation from pressing and rowing movements and possibly a few compounds, so you only really need the one arm day. Another one might be too much for the arms.
You could have Wednesday off, then do the Legs day on Thursday, and Arms on Friday, to split the training so it's not 4 days straight.
You could also add another Monday style workout on Saturday. This gives you 3 days of weights and 2 days of cardio, with 2 off days split up.
How does all that sound?
The forearm curls sound like wrist curls in which case forget them. You don't need to work weight near a small joint. Something like Hammer curls will work for forearms anyway.
I'd also the do the Squats and Lunges before or after the Chest day, because you still need arms and shoulders to some extent for days like that, so fatiguing them the day before such days, might possibly affect how you train.
The Arm day again is not necessary. You're getting some stimulation from pressing and rowing movements and possibly a few compounds, so you only really need the one arm day. Another one might be too much for the arms.
You could have Wednesday off, then do the Legs day on Thursday, and Arms on Friday, to split the training so it's not 4 days straight.
You could also add another Monday style workout on Saturday. This gives you 3 days of weights and 2 days of cardio, with 2 off days split up.
How does all that sound?
Re: routine!
If you are sore, you are doing something right. Make sure your nutrition is on point and you will make gains.