I have developed a workout plan that I am starting and I think could be a good plan for a lot of people especially Stay-At-Home parents. I am looking for some feed back on weather it is good, bad , or just OK and how to make it better
After doing some research from several different sources (much on this website) I got a plan that should be easy for anyone to get started with or modify depending on goals
I developed this plan based on several things
Gaols
1.Planning on doing a 150 Mile over 2 day charity bike ride in about 2.5 months
2.At 5'11â€
New member needs help
Moderators: Boss Man, cassiegose
chest - there a 1000 push up variations, stick with them...flies are pretty ordinary really
core (not abs) - prone planks, side prone planks and also theeir 1000 variations too
back - bent row, db row, chest supported row, renegade rows, chin ups, pull ups, inverted rows (if you can), t bar row, single arm bb row - all are better options then rear delt raises but if you have to do these
tri's - kickbacks is one of the worst exercises in existence, again planty of tricep push up variations, db tri ext etc
legs - deadlifts, stiff leg deadlifts, split squat, reverse lunge, step up, dynamic lunge, sprints, front squats - calf raises are again ordinary...they're mostly geneitic so unless you're willing to load up, i mean really load up wt and train them for 30mins each day with a shitload of volume they're best left out and put your efforts into deads and squats
order - legs, chest, back, shoulders, bi's, tri's, core
core (not abs) - prone planks, side prone planks and also theeir 1000 variations too
back - bent row, db row, chest supported row, renegade rows, chin ups, pull ups, inverted rows (if you can), t bar row, single arm bb row - all are better options then rear delt raises but if you have to do these
tri's - kickbacks is one of the worst exercises in existence, again planty of tricep push up variations, db tri ext etc
legs - deadlifts, stiff leg deadlifts, split squat, reverse lunge, step up, dynamic lunge, sprints, front squats - calf raises are again ordinary...they're mostly geneitic so unless you're willing to load up, i mean really load up wt and train them for 30mins each day with a shitload of volume they're best left out and put your efforts into deads and squats
order - legs, chest, back, shoulders, bi's, tri's, core
With regards to your Goal Number 1, you need to look or examine the route you will be taking. If you found out that there are hill on the track, you must find a place nearby to your place that has same slope of that hill (on the 150 miles track). Then practice going uphill, timed yourself every time you reach on top. Then go down. That is one Repitition/Lap. If you can do this 6 times so much the better. Then compare your each Rep/Lap. Have some Backpack Hydrator so that easy access for water. Always stay hydrated.
Thank you for your help and sorry for the late reply
Swanso
I have made quite a a few changes to routine using your advice. One of the best changes I made was to switch to the Plank excercises for the core and not crunches (I am doing both prone and side prone planks) as well as changing several other excercises.
Question though, Why do you have the order as legs, chest, back, shoulders, bi's, tri's, core,? I am just asking because I like to know the reason why for things. Also would it not maybe be an option to move the Tri's to after the Chest sine these muscle groups go together
Order -
1 Legs
2 Chest
2a Triceps
3 Back
4 Shoulders
4a Biceps
5 Core
Kimgohan
I have ridden the ride a few times before and even though they has slightly modified the course this year is is not to overly hilly.
There are some good hills near home one of which is about 1.2 miles of consistant climbing which starts with a fairly gradual and get pretty steep for a bit. This hill is as hard or harder the anything that on the course.
main problem with getting this kind of training in is not a desire or willingness to push myself, it is the opportunity. There are three reasons why
1. I work a full time daylight job
2. wife works a part evening and weekend job
3. I have three kids aged 2, 5, and 6
Since most of time is either at work or watching kids while wife is at work, I do not get much time to actually get out on bike. I do however have a mountain bike hoked up in a fluid trainer so I can still do some training rides at home
Swanso
I have made quite a a few changes to routine using your advice. One of the best changes I made was to switch to the Plank excercises for the core and not crunches (I am doing both prone and side prone planks) as well as changing several other excercises.
Question though, Why do you have the order as legs, chest, back, shoulders, bi's, tri's, core,? I am just asking because I like to know the reason why for things. Also would it not maybe be an option to move the Tri's to after the Chest sine these muscle groups go together
Order -
1 Legs
2 Chest
2a Triceps
3 Back
4 Shoulders
4a Biceps
5 Core
Kimgohan
I have ridden the ride a few times before and even though they has slightly modified the course this year is is not to overly hilly.
There are some good hills near home one of which is about 1.2 miles of consistant climbing which starts with a fairly gradual and get pretty steep for a bit. This hill is as hard or harder the anything that on the course.
main problem with getting this kind of training in is not a desire or willingness to push myself, it is the opportunity. There are three reasons why
1. I work a full time daylight job
2. wife works a part evening and weekend job
3. I have three kids aged 2, 5, and 6
Since most of time is either at work or watching kids while wife is at work, I do not get much time to actually get out on bike. I do however have a mountain bike hoked up in a fluid trainer so I can still do some training rides at home