AdrianVaughan wrote:Sorry the wet sandwich filling means , like tuna mayo, chicken mayo. Am trying to loose as i have over hang as i have to wear XXL tops and want to get a flat stomach.
The instructor at the gym has given me upper body work out all of which are 3/12 reps
Shoulder press
Lat pull-down
Chest press
Bicep curl
Seated Fly machine
Thigh extension
Leg curl
Bike
No apologies needed
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That workout is trash, I'd stop using it.
You don't do things like shoulder exercises before lat exercises as you want the smaller stabiliser and synergist muscles to be used after the big ones, so they're not fatigued when you hit the bigger muscles
There's also leg curls and no opposing movement, that's a hamstring exercise with no quad exercise to compliment it, so you could be in danger of getting hamstrings that are disproportionate to the quads and that would then make you hamstring dominant and could seriously affect your ability to walk and possibly even stand or get up out of chair.
Curls in between chest press and flyes is garbage, they should be at the end of the workout and there's no tricep exercises to counteract them, so you'd get the same effect in the arms as you would in the legs, where you build one muscle group and not the opposing one causing problems with how your arms might move.
The presses and flyes, versus the pull-downs could risk have a chest and back out of proportion.
The press movements work the triceps as a secondary emphasis, but that's not the primary reason for doing a press exercise and by doing 3 sets of 12 on everything he's effectively thinking that 6 sets of secondary emphasis on the triceps, is equivalent to 3 sets of primary emphasis on the triceps, which may very well not be the case.
He should have given you a direct tricep exercise for the same reps and sets, or 2 row exercises, of the same reps and sets, as row exercises have a secondary emphasis on the biceps, so for every row exercise, do a press exercise and for every bicep exercise do a tricep exercise, you get the idea
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You must work opposing muscle groups equally, with the same sets, reps, range of motion and speed of resp every week, that includes chest verses back as well, not just bi's v tri's and hamstrings v quads.
This would work better for you.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds
Do this 3x a week every other day.
It's much more balanced for several reasons.
1. A quad exercise followed by a hamstring exercise.
2. You're working chest before back, so you're not fatiguing muscles used as stabilisers for the chest, before you work chest.
3. Equal amount of work on bi's and tri's by having 2 sets of direct work on each muscle group and 2 sets of indirect work on each muscle group.
In relation to weight used, start small, so hit the shrugs with the second smallest dumbbells you can find.
Quads, Lunges and Bench press, third smallest dumbbells you can find.
Bent over rows, smallest barbell you can find, or second smallest, so be aiming for around a 10kg, (22lb) one.
Deadlifts, same barbell as the rows, as it probably would be smaller than an olympic bar, but in time an olympic would be better for deadlifts.
You add a little more weight on every 1-2 weeks, until after around 6 weeks, you should be close to 95% maximum weight tolerance for 10 reps.
Planks can be increased by 5 seconds a week.
The diet isn't bad, but I'd suggest increasing the breakfast to include something like eggs, ham, beef, turkey or chicken for more protein
Add something like that in the evening after a workout, as opposed to just having some fruit.
The mayonnaise you're thinking about could be full fat, so ditch it for lower fat stuff.
I'd also include a mid-morning and mid-afternoon snack.
You got loads of options like microwave baked beans, rice and soup, fruits including tomato and cucumber, vegetables like pineapple, raw carrot and celery sticks, eggs, packet meats like ham, beef, turkey and chicken, oat granolas, low sugar yoghurt, low fat cheese, flax seeds, bread, sandwiches, nuts, peanuts and olives.
Hopefully that all makes sense
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