Hi there, I've always been into cardio, running, etc., but recently I have joined a gym at home because I started going to one in college. Now that I'm home and paying for a gym, I want to get the most out of it.
Basic background information. I had a class second semester where a grad student wrote me a workout plan. It was based on a 3 day a week workout.
It went like this: (I altered the cardio as a simple warm up)
Day 1
Cardio
- 8-10 Minute run/bike with 2-3 minute warm up/cool down
Lifting
- Bench Press
- Z-bar Curl “7s” (2 Sets)
- Dumbbell Curl to Press
- Lat Pull Down
- Seated Rows
On the Mat
- Incline pushups (3x15)
- Decline pushups (3x15)
- Sit ups (3x25)
- Platform (2x60 sec)
Day 2
Cardio
- 8-10 Minute run/bike with 2-3 minute warm up/cool down
Lifting
- Squat or Leg Press
- Calf Raises
- Leg Extensions
- Leg Curls
- Dumbbell Lunges
On the Mat
- Close-grip pushups (3x10)
- Wide-grip pushups (3x10)
- Sit ups (3x25)
- Lemon Squeezers (3x15)
- Platform (2x60 sec)
Day 3
Cardio
- 8-10 Minute run/bike with 2-3 minute warm up/cool down
Lifting
- Standing Rows (?)
- Z-bar Reverse Curl
- Skull Crushers
- Lying Dumbbell Kick
- Dumbbell Shoulder Press
- Shoulder Shrugs
On the Mat
- Pushup Pyramid (3x15)
- Back Extension (2x15)
- Sit ups (3x25)
- Platform (2x60 sec)
I wanted to add another day to my workout, thus allowing me to go to the gym Monday/Tuesday (Lifting), Wednesday (Cardio), and Thursday/Friday (Lifting).
Do you have any suggestions for a day 4?
I have also been doing research and have purchased ON Gold Standard 100% Whey to supplement my workout. As for more cardio, I also do the Insanity workout in my home 6 days a week (1 off day, 1 recovery stretching day).
I am 20 years old, 175-180lbs, 6'1''-6'2'', with a BF% of 11.4%.
Any critiques or help would be greatly appreciate. I did my best to organize this well.
Thanks,
Corey
Basic background information. I had a class second semester where a grad student wrote me a workout plan. It was based on a 3 day a week workout.
It went like this: (I altered the cardio as a simple warm up)
Day 1
Cardio
- 8-10 Minute run/bike with 2-3 minute warm up/cool down
Lifting
- Bench Press
- Z-bar Curl “7s” (2 Sets)
- Dumbbell Curl to Press
- Lat Pull Down
- Seated Rows
On the Mat
- Incline pushups (3x15)
- Decline pushups (3x15)
- Sit ups (3x25)
- Platform (2x60 sec)
Day 2
Cardio
- 8-10 Minute run/bike with 2-3 minute warm up/cool down
Lifting
- Squat or Leg Press
- Calf Raises
- Leg Extensions
- Leg Curls
- Dumbbell Lunges
On the Mat
- Close-grip pushups (3x10)
- Wide-grip pushups (3x10)
- Sit ups (3x25)
- Lemon Squeezers (3x15)
- Platform (2x60 sec)
Day 3
Cardio
- 8-10 Minute run/bike with 2-3 minute warm up/cool down
Lifting
- Standing Rows (?)
- Z-bar Reverse Curl
- Skull Crushers
- Lying Dumbbell Kick
- Dumbbell Shoulder Press
- Shoulder Shrugs
On the Mat
- Pushup Pyramid (3x15)
- Back Extension (2x15)
- Sit ups (3x25)
- Platform (2x60 sec)
I wanted to add another day to my workout, thus allowing me to go to the gym Monday/Tuesday (Lifting), Wednesday (Cardio), and Thursday/Friday (Lifting).
Do you have any suggestions for a day 4?
I have also been doing research and have purchased ON Gold Standard 100% Whey to supplement my workout. As for more cardio, I also do the Insanity workout in my home 6 days a week (1 off day, 1 recovery stretching day).
I am 20 years old, 175-180lbs, 6'1''-6'2'', with a BF% of 11.4%.
Any critiques or help would be greatly appreciate. I did my best to organize this well.
Thanks,
Corey