Guys, this is what workout routine looks like this week...I'm trying to develop some kind of workout pattern ---tell me if this is a good plan, and what I need to change, or if I am overtraining.
Thanks.
day 1: biceps; back; abs; cardio (high intensity interval training) day 2: chest; legs (including calves ) (30 mins moderate cardio) day 3: cardio only (abs) day 4: shoulders; triceps & (moderate -intense cardio) day 5: high intensity interval training (running, or treadmill) ---should I be doing any weights on this day and if so, whats the most appropriate muscles to work here.
sat -sun off, with lowered calorie intake. I do go jogging/walking some saturdays if I'm in the mood.
I'm starting to see results, so I am relaly motivated, but I also am a little anxious and I feel like I may be doing too much, even though I dont feel excessively tired, but I want to be sure .
- full body workouts on mon/wed/fri or tue/thu/sat
workout 1
deadlifts 4 x 6
db row alternated with bench press 3 x 8
face pull alternated with standing shoulder press 3 x 12
burpees x 20 alternated with prone ab brace x 2mins or as long as you can
workout 2
chin ups 4 x 6
reverse lunge alternated with chest supported rows 3 x 8
stiff legged deadlift alternated with push up (hard variation) 3 x 12
waterbury rows x 15 alternated with side ab brace x 45secs or as long as you can
workout 3
front squat 4 x 6
seated row alternated with incline press 3 x 8
bulgarian split squat alternated with handstand push up (hold if needed at first x working up to 60secs) 3 x 8 / failure
- alternate the conditioner and core exercise every 2nd session
- this is a far better plan i think
- sprint session performed outside on day 2 for 5 x 50m with 30secs rest adding 1 sprint each session until at 10 than increase to 60m and start back at 5 sets
- HIIT on a day 4 or 6
- don't take 2 days off in a row
- don;t lower cal's too much you should keep them up for recovery and getting ready for the next week
Thanks alot Swanso --smooches ---
I will print this out. ---one thing imay have a problem with are the squats...I do squat, but I never get the full range of motion because knees kinda suck ---I try to make up fro it with lunges using heavy weights ---is this ok? Or is there something else I need to be doing?
if you can lunge then you should be able to squat...lunging would actually be harder as it's one leg at a time but lunges are fine...as long as deadlift then you don't really have to squat if ou don;t want to...i only squat 505 of the time in training but deadlift every week in some shape or form
swanso5 wrote:if you can lunge then you should be able to squat...lunging would actually be harder as it's one leg at a time but lunges are fine...as long as deadlift then you don't really have to squat if ou don;t want to...i only squat 505 of the time in training but deadlift every week in some shape or form.
Sounds great. I'll slip a few squats in there when I can manage, and I'll progress with the weights for the lunges.
) (30 mins moderate cardio)
---I try to make up fro it with lunges using heavy weights ---is this ok? Or is there something else I need to be doing?
.