Training Rountines

[Poggy]

Hi all :-)

I did have a small training routine but have now scraped it and started a new one.

Things like: Monday: Fitness (joggin & skip rope), Leg Technique, Flexibility, etc
Tuesday: Strength (weights - triceps & chest), Hand technique, etc

I was just looking for some ideas - guidance for creating this new training routine.
Could some of you post up your training routines? Please

Dan

[MJS]

Here is something that you can try.

Weight routine:

Mon- Chest/Triceps

Wed- Back/Biceps

Fri- Legs/Shoulders


Cardio: You could do some light cardio work after each of the above workouts. In addition, you could also focus strictly on cardio on Tue and Thur. Its important to warmup prior to the lifting as well as doing some light stretching, but I find that I get my best stretch at the end of the workouts. Sat and Sun can be used as days to rest.

Mike

[jfarnsworth]

My routine at the moment is
Monday - Cardio
Tuesday - Chest/Tricep
Wednesday - Cardio
Thursday - Back/Bicep
Friday - Cardio
Sat. & Sun - Reserved for Biking long distances when I can
At the moment I"m preparing for something which is why the increased cardio. Cardio sessions last about 40 minutes.
My normal lifting routine is
Monday - Shoulders
Tuesday - Bicep/Tricep
Wednesday - Back
Thursday - Legs
Friday - Chest
This also is dependent upon how I feel. I change it up frequently and at times I use chest/tricep, cardio, back/bicep, cardio, legs.

[Poggy]

Well here it is...

Monday: Abs & Flexibility | Fitness (cardio) | Hand Training
Tuesday: Abs & Flexibility | Strength (triceps & chest) | Leg Training
Wednesday: Abs & Flexibility | Fitness (cardio) | Hand Training
Thursday: Abs & Flexibility | Strength (biceps & back) | Leg Training
Friday: Abs & Flexibility | Fitness (cardio) | Hand Training
Saturday: Abs & Flexibility | Strength (shoulders & legs) | Leg Training

Abs: Situps & leg raises
Biceps: Bicep curl, hammer curl (more/less same thing?!)
Triceps: Overload extension, kickback, pushups
Chest: Bench press, pullover, fly
Back: Reverse fly
Shoulders: Front raises, side raises (can't remember correct names)
Legs: Squats

Cardio: Jogging, Skipping, Shadow boxing / kick boxing

Hand/Leg training: Working on correct technique, speed, etc...

What do ya'll think?

[MJS]

Looks good!! Don't forget to keep some variety in the workouts. What I mean is, one time when you work chest, you could do a lighter weight for more reps, and the next time go heavier for less. You'll find that if you're constantly challenging your body, you'll see some good results.

Mike

[Poggy]

Looks good!! Don't forget to keep some variety in the workouts. What I mean is, one time when you work chest, you could do a lighter weight for more reps, and the next time go heavier for less. You'll find that if you're constantly challenging your body, you'll see some good results.

Mike

Thanks for the good advice. That's something i hadn't really thought about.
What's best to do with repts, etc? Before doing the weights, i've got to read up on them.
Low: 5 sets of 12 reps?
High: 3 sets of 20 reps?
Something like that? I'm not sure lol

[MJS]

If you're going to use a heavier weight, keep both the reps and sets low. For example: 2-3 sets of 5 reps. When you're going light, you could do 3-4 sets of 8-12 reps.

The heavy weight is more for the strength aspect while going light is more for the muscle endurance as well as the definition.

Mike

[Poggy]

Thanks for that :-)

Have signed up at a local gym - start on Monday :-)
Can't wait hehe

[MJS]

You're welcome. :) Many gyms have personal fitness trainers that will help you design a workout. While there may be a fee for this, if its something that they offer, it may be a good idea to take advantage of it. They'll design the lifting program for you, as well as show you proper lifting technique.

Mike

[Poggy]

Yeah i pay a fee £26.50 a month and can use it as much as i like. They have classes there too - kick boxing & boxing, stuff like that.

My aim is to get stronger... but not to be "big". I want the strength so that my kicks & punches are more powerful... yet not be "bulky".

I'm sure if i explain this to an instructer, they'll be able to advise on the best way to go about achieving something like this - with the equipment they have on offer.

My other aim... is to stand staring at the... extremely good looking women that go there too :-) what an eyeful!!!!!! hehe

[MJS]

My aim is to get stronger... but not to be "big". I want the strength so that my kicks & punches are more powerful... yet not be "bulky".

Your best bet in this case would probably be to go with the lighter to medium weight.


I'm sure if i explain this to an instructer, they'll be able to advise on the best way to go about achieving something like this - with the equipment they have on offer.

Definately.


My other aim... is to stand staring at the... extremely good looking women that go there too :-) what an eyeful!!!!!! hehe

:ladysman: :ultracool

Mike

[FearlessFreep]

My other aim... is to stand staring at the...

My aim would be to be the one stared at... :)

I joke with my wife that I'm trying to get in good enough shape that she reacts to the sight of me the way she does to the sight of Antonio Banderas

(hence the line in my sig)

[Poggy]

My aim would be to be the one stared at... :)

That is a good point!

[Zujitsuka]

My current routine takes approximately 45 minutes to complete and is as follows:

100 Jumping Jacks as a warm-up

Five circuit sets with a 35 lbs. dumbbell

One-arm dumbbell swings
One-arm dumbbell clean and jerks
One-arm dumbbell snatches
One-arm bent over rows
Stiff leg deadlift with dumbbells
Jump squats with dumbbells
Chest press with dumbbells on stability ball
Preacher curl with dumbbell on stability ball
Incline chest flyes with dumbbells on stability ball

Two circuit sets with stability ball

Crunches on stability ball
Russian twist with a 10 lbs. dumbbell
Plank leg tucks
Oblique cruches
Three-point roll-out
Back extension

Various Yoga stretches as a cool-down.

Peace and health,