I am a 26 year old ( 5'10" 175lbs with some fat ). I started working out last month and I also started maintaining diet to go along with workout. I am doing fine with diet and this is the work out that I am doing.
1.Pushups
2. Bentover rows
3. Upright rows
4. squats & press
5. curls
6. close grip pushups
7. mountain climbers
8. toe touches
I am doing 30 seconds of each 4 rounds with a break of approximately 1 min between each round. Is workout good ? I started with being exhausted by the first round to being exhausted at the fourth round. How long do you think I should continue this set of exercise. I am a noob interms of exercise plans and basically never visited gym before that. I am working in a job that is very much sedentary with no movements. motive/goal is to get a well toned ( If I get six pack, I would be on top of the world ) body by March. Can someone please suggest/comment about workout plan ?
Need help with workout plan.
Moderators: Boss Man, cassiegose
Re: Need help with workout plan.
Are you doing the 2nd, 3rd, 4th and 5th exercises weighted or unweighted and if you are deing them unweighted are you in a position to do them weighted?
Also 2 versions of press-ups isn't really necessary and the mountain climbers are more plyometric and aren't the usual fayre in a workout like that and the toe touches are more beneficial as part of a warm-up.
Also 2 versions of press-ups isn't really necessary and the mountain climbers are more plyometric and aren't the usual fayre in a workout like that and the toe touches are more beneficial as part of a warm-up.
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ur2cdanger
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Re: Need help with workout plan.
I am doing them with weights. I kind of feel I am more working on upper body than lower body. That is why I am not sure if I am right in what I am doing.
Re: Need help with workout plan.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your workouts and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
Hopefully that all makes sense.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your workouts and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
Hopefully that all makes sense.