Hi everyone,
I am new to the forum and somewhat new to body building and fitness. This is a lengthy first post but I'd greatly appreciate any input on how to improve.
Below is my weekly workout routine (diet is pretty good as well) that I've been doing for 6 months (weights and reps have gradually increased).
My overall aim is for general fitness and strength. At the moment I am focusing on trying to lose some stomach fat while maintaining my strength (hence the running).
Any suggestions as to how to improve my weekly routine would be great.
Stats: 26yo male, 178cm, 75kg.
***4S or 10R = 4 sets of 10 reps
Mon - 5km run, 100 sit-ups on exercise ball with 5kg, 100 hyper-extensions for lower back and obliques (with 5kg weight, left right and front positions)
Tue - 5km run, 15-20 on spin bike
Wed - Chest/Shoulders workout: Bench-press 4S of 10R x 70-75kg, dips 4S of 10R (only BW), 4S of 20R x 20kg lifts (standing straight with hands straight down weight in front of groin, raise weight vertically so hands level with shoulders), 3-5S of 20R push ups
Thu - 5km run, 100 sit-ups on exercise ball with 5kg, 100 hyper-extensions for lower back and obliques (with 5kg weight, left right and front positions)
Fri - Day Off
Sat - 1.5km swim
Sun - Arms/Back/Shoulders workout: 5S of 6-8R x 15kg standing alternate dumbbell curls (each arm), 3-4S of 10-12R x 17.5kg dumbbell pullovers (behind head when lying down), 3-4S of 10R x 20kg seated barbell curls, 4S of 10R x 40kg tricep cable pull downs, 4S of 10R x 40kg seated cable row, 4S of 10R x ?kg lat machine pull downs, 3-4S of 8-10R wide grip chin ups (weight assisted 25kg)
I have the following questions for comment:
1. Is twice a week weight training enough? I normally ache for a day or two after each session.
2. Am I targeting all the main upper body muscles with these 2 workouts?
3. Do the exercises in each session (wed/sun) complement each other? Or should I be looking at different muscle targeting routines?
4. If I run 3 times a week and swim once will this negate some of the weight training because I may have a calorific deficit on some days?
5. Am I missing any 'highly recommended' exercises? (Please see below)
There are a few weight training exercises I want to incorporate, but by the time I'm finished on the Wed/Sun routines I'm pretty fatigued and can't do much more. Any suggestions as to if I should incorporate the following or if I've got the muscle groups covered with the above routine would be great!
Exercises left out:
- Squats and Lifts (not really a fan as they are hard on my lower back - but are they essential?)
- Flat bench dumbbell bench press (is it necessary if I do BB bench-press once a week?)
- Sitting chest fly machine (how good are they for pecs/chest?)
- concentration curls (are these necessary after already doing standing alternate curls and BB curls?)
- Cable cross overs
- Arnold press
- dumbell shrugs
- Bench dips
Cheers,
Nick.
I am new to the forum and somewhat new to body building and fitness. This is a lengthy first post but I'd greatly appreciate any input on how to improve.
Below is my weekly workout routine (diet is pretty good as well) that I've been doing for 6 months (weights and reps have gradually increased).
My overall aim is for general fitness and strength. At the moment I am focusing on trying to lose some stomach fat while maintaining my strength (hence the running).
Any suggestions as to how to improve my weekly routine would be great.
Stats: 26yo male, 178cm, 75kg.
***4S or 10R = 4 sets of 10 reps
Mon - 5km run, 100 sit-ups on exercise ball with 5kg, 100 hyper-extensions for lower back and obliques (with 5kg weight, left right and front positions)
Tue - 5km run, 15-20 on spin bike
Wed - Chest/Shoulders workout: Bench-press 4S of 10R x 70-75kg, dips 4S of 10R (only BW), 4S of 20R x 20kg lifts (standing straight with hands straight down weight in front of groin, raise weight vertically so hands level with shoulders), 3-5S of 20R push ups
Thu - 5km run, 100 sit-ups on exercise ball with 5kg, 100 hyper-extensions for lower back and obliques (with 5kg weight, left right and front positions)
Fri - Day Off
Sat - 1.5km swim
Sun - Arms/Back/Shoulders workout: 5S of 6-8R x 15kg standing alternate dumbbell curls (each arm), 3-4S of 10-12R x 17.5kg dumbbell pullovers (behind head when lying down), 3-4S of 10R x 20kg seated barbell curls, 4S of 10R x 40kg tricep cable pull downs, 4S of 10R x 40kg seated cable row, 4S of 10R x ?kg lat machine pull downs, 3-4S of 8-10R wide grip chin ups (weight assisted 25kg)
I have the following questions for comment:
1. Is twice a week weight training enough? I normally ache for a day or two after each session.
2. Am I targeting all the main upper body muscles with these 2 workouts?
3. Do the exercises in each session (wed/sun) complement each other? Or should I be looking at different muscle targeting routines?
4. If I run 3 times a week and swim once will this negate some of the weight training because I may have a calorific deficit on some days?
5. Am I missing any 'highly recommended' exercises? (Please see below)
There are a few weight training exercises I want to incorporate, but by the time I'm finished on the Wed/Sun routines I'm pretty fatigued and can't do much more. Any suggestions as to if I should incorporate the following or if I've got the muscle groups covered with the above routine would be great!
Exercises left out:
- Squats and Lifts (not really a fan as they are hard on my lower back - but are they essential?)
- Flat bench dumbbell bench press (is it necessary if I do BB bench-press once a week?)
- Sitting chest fly machine (how good are they for pecs/chest?)
- concentration curls (are these necessary after already doing standing alternate curls and BB curls?)
- Cable cross overs
- Arnold press
- dumbell shrugs
- Bench dips
Cheers,
Nick.