Did I start out too big? Exercise Program Help
Hey guys, need some help. I am trying to do a program now, as someone from here suggested it. It's something from Alwyn Cosgrove, and it's supposed to be a routine to prove that I could have the right to carry some weights (self-imposed, kinda). Here it is.
Workouts
Lower Body
A1: Bulgarian split squat: 2 sets x AMRAP each leg @ 333, 30 sec rest
A2: Hip thigh extension: 2 sets x AMRAP each leg @ 333, 30 sec rest
B1: Partial co-contraction lunge: 2 sets x AMRAP each leg @ 333, 30 sec rest
B2: Step-up: 2 sets x 15-20 each leg @ 201, 30 sec rest
C1: Single leg partial squat: 2 sets x 15-20 each leg @ 333, 30 sec rest
C2: Single leg RDL: 2 sets x 15-20 each leg @ 333, 30 sec rest
D1: Single leg squat: 2 sets x AMRAP each leg @ 303, 30 sec rest
D2: Single leg deadlift: 2 sets x AMRAP each leg @ 303, 30 sec rest
Upper Body
A1: ?T? push-ups, left arm: 2 sets of 15 reps @ 211, 30 sec rest
A2: Inverted row: 2 sets of AMRAP @ 211, 30 sec rest
A3: ?T? push-ups, right arm: 2 sets of 15 reps @ 211, 90 sec rest
B1: Mixed grip chins: 2 sets of 5-6 reps EACH SIDE @ 222, 30 sec rest
B2: Dips: 2 sets of AMRAP @ 211, 30 sec rest
B3: Prone jackknife: 2 sets of 10-20 reps @ 232, 30 sec rest
C1: Pike push-ups: 2 Sets of AMRAP @ 222, 30 sec rest
C2: Reverse crunch: 2 sets of 15-20 @ 111, 30 sec rest
I'm 20 years old, male, almost no experience in bodybuilding. Thank god I'm blessed with proper genes (sort of have that shape without the effort) but I haven't got enough core strength. I tried doing the ones above (Tues/Fri - Upper, Wed/Sat - Lower) but on this first day, the first try, I don't know if I'm doing it right or wrong. As I'm typing now I still have that feeling of my arms coming off, and I don't think that's good. I'm not a whiner, but I don't think it's actually helping me improve if its painful.
My ultimate goal is to have that gymnast like shape and core strength, but for temporary goals, the form is the main goal. If it's wrong please tell me, and if you can please give me a proper routine, as I don't have any idea how to make one. And yeah, I need bodyweight exercises, as I'm not exactly rich, and poor=no equipment. And please don't give me any links to bodyweight exercises also, for I have already bookmarked all of them, and the thing is I don't know how to make a proper routine. Thank you for all your "would be" help guys, and god bless.
P.S.
I've done this routine before (high school days) where I do Crunches and Pushups AMRAP whenever I woke up, then a lot of basketball at school. It worked for me, as I became thinner and a bit more muscular. Thing is I don't think it will work again, seeing as I already benefited from it. I just put this to help for your suggestions, to show that at least I have a bit of experience also. Many Thanks.
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