Good morning guys,
Edit: Not sure if this is the right Forum to post this.
Newbie from South Africa here.
Please see my excercise program below. I started gyming 3 weeks ago and since then I've really increased my effort level up from 1 session per day to 2 sessions per day. My body is keeping up with the strain and I don't feel overly fatigued or anything... yet.
Bear in mind that it is not my goal to increase my muscle mass too much, but to get lean and ripped, currently I have fat stores around my middle (abdominal area).
Currently I weigh around 90kg and since I started gyming I've picked up like 2-3kg's... not sure if that's good or bad.
You'll see in my plan below that I have single muscle group excercises in the mornings. I do lowish weighs. Generally 2 x excercises per muscle group x 2 sets of 20 - 25 each.
Monday
Morning:
• Chest
• Core
• 10 minutes on treadmill
• 10 minutes on rowing machine
Evening:
• 45 minute spinning class
• 10 laps in pool (minimum)
• 15-20 minutes in sauna
Tuesday
Morning:
• Biceps
• Shoulders
• 10 minutes on treadmill
• 10 minutes on rowing machine
Evening:
• Super circuit
• 10 minutes on treadmill
• 10 minutes on bicycle
• 15-20 minutes in sauna
Wednesday
Morning:
• Triceps
• Back
• 10 minutes on rowing machine
• 10 minutes on stepper machine
Evening:
• 45 minute spinning class
• 10 laps in pool (minimum)
• 15-20 minutes in sauna
Thursday
REST
Friday
Morning:
• 10 minutes on treadmill
• 10 minutes on rowing machine
• 10 laps in pool (minimum)
Evening:
• 45 minute spinning class
• Super circuit
• 15-20 minutes in sauna
Saturday
Morning:
• Legs
• 15 minutes on treadmill
• 10 minutes on rowing machine
• 15 minutes on bicycle
Evening:
• Super circuit
• 10 laps in pool (minimum)
• 15-20 minutes in sauna
Sunday
REST
The super circuit at my gym has machines to basically excercise all muscle groups. It has a timer with a buzzer with each set lasting 40 seconds. Between machines I run up and down 3 steps in the area for 40 seconds.
Now to my main question:
Is the program I worked out for myself effective to reach my goals (get ripped and fit)?
Or will the high amount of cardio burn more muscle than what I build up through the week?
I am a total noob at all of this. I just know I have a goal and I am prepared to work as hard as necessary to achieve it
Thanks guys, looking forward to positive feedback from you guys.
Edit: Not sure if this is the right Forum to post this.
Newbie from South Africa here.
Please see my excercise program below. I started gyming 3 weeks ago and since then I've really increased my effort level up from 1 session per day to 2 sessions per day. My body is keeping up with the strain and I don't feel overly fatigued or anything... yet.
Bear in mind that it is not my goal to increase my muscle mass too much, but to get lean and ripped, currently I have fat stores around my middle (abdominal area).
Currently I weigh around 90kg and since I started gyming I've picked up like 2-3kg's... not sure if that's good or bad.
You'll see in my plan below that I have single muscle group excercises in the mornings. I do lowish weighs. Generally 2 x excercises per muscle group x 2 sets of 20 - 25 each.
Monday
Morning:
• Chest
• Core
• 10 minutes on treadmill
• 10 minutes on rowing machine
Evening:
• 45 minute spinning class
• 10 laps in pool (minimum)
• 15-20 minutes in sauna
Tuesday
Morning:
• Biceps
• Shoulders
• 10 minutes on treadmill
• 10 minutes on rowing machine
Evening:
• Super circuit
• 10 minutes on treadmill
• 10 minutes on bicycle
• 15-20 minutes in sauna
Wednesday
Morning:
• Triceps
• Back
• 10 minutes on rowing machine
• 10 minutes on stepper machine
Evening:
• 45 minute spinning class
• 10 laps in pool (minimum)
• 15-20 minutes in sauna
Thursday
REST
Friday
Morning:
• 10 minutes on treadmill
• 10 minutes on rowing machine
• 10 laps in pool (minimum)
Evening:
• 45 minute spinning class
• Super circuit
• 15-20 minutes in sauna
Saturday
Morning:
• Legs
• 15 minutes on treadmill
• 10 minutes on rowing machine
• 15 minutes on bicycle
Evening:
• Super circuit
• 10 laps in pool (minimum)
• 15-20 minutes in sauna
Sunday
REST
The super circuit at my gym has machines to basically excercise all muscle groups. It has a timer with a buzzer with each set lasting 40 seconds. Between machines I run up and down 3 steps in the area for 40 seconds.
Now to my main question:
Is the program I worked out for myself effective to reach my goals (get ripped and fit)?
Or will the high amount of cardio burn more muscle than what I build up through the week?
I am a total noob at all of this. I just know I have a goal and I am prepared to work as hard as necessary to achieve it
Thanks guys, looking forward to positive feedback from you guys.
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