I'm only 3 weeks in since I started working out/eating healthy again and I'm seeing results already! But I feel like I could be doing more, I want to push myself to the max. However, I'm not sure if I'm already doing enough and I know more might not always be best when it comes to workouts. anyways, here it is:
-I'm 18 years old (19 this month), 5'11, 165, 12-16% bf (estimate).
-I do 'Ab Ripper X' 3 days a week (usually every 2 days)
-For bb exercises, barbell is 45 lbs and included in weights.
-----------------------------------------------------------------------------------------------
Monday- Push: Chest/Tri's
10 min jog to the gym
stretch
chest press db - 12/10/8 @ 30 lbs
tricep extension bb - 12/10/8 @ 25 lbs
shoulder press db - 12/10/8 @ 25 lbs
chest fly db - 12/10/8 @ 20 lbs
side raises db - 12/12/12 @ 15 lbs
push ups - max/max/max
stretch
Tuesday- Legs
10 min jog to gym
stretch
squats bb - 12/10/8 @ 135 lbs
calf raises - 15/12/(max then cut weight to half and max again) @ 50 lbs
dead lift bb - 12/10/8 @ 95 lbs
lunges db - 10/10/10 @ 15 lbs each arm
cleans bb - 10/10/8 @ 65 lbs
leg extension - 15/13/10 @ 100 lbs
leg curl - 15/13/10 @ 80 lbs
stretch
Wednesday- rest day
stretch
Thursday- Pull: Back/Bi's
10 min jog to gym
stretch
pull ups - max/max/max
bicep curls db - 12/10/(max then cut to half weight and max again) @ 25 lbs
standing rows bb - 12/10/8 @ 65 lbs
preacher curls bb - 12/10/8 @ 65 lbs
high pulls bb - 12/10/8 @ 65 lbs
reverse curls bb - 12/10/8 @ 65 lbs
stretch
Friday- rest day
stretch
Saturday- Cardio Day
stretch
30-40 min jogging
Sunday- rest day
stretch
--------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------
eating habits:
-protein shake after each workout
-Only eating high fibre/protein cereal, eggs, fruits, veggies, nuts, chicken, steak, salmon, tuna, turkey, yogurt. That's basically it with some cheese, toast, condiments, etc. thrown in
- 3-6 cups of green tea/day
- coffee in the morning
Should I look into supplements as well? Or should I take that question to the supplement forums?
----------------------------------------------------------------------------------------
My goal is to cut body fat to around 8% or less and to build all my muscles.
So, I'm not sure if I should add another day at the gym, change my actual exercises, or what. I feel like I could do more (by that I mean when I'm on a rest day I want to go to the gym but resist), but I don't want to damage my body.
Advice/comments/criticism much appreciated. reps to helpful posts ofc.
thanks
|
-
08-03-2010, 08:16 PM #1
- Join Date: Jun 2010
- Location: Victoria, BC, Canada
- Age: 32
- Posts: 3,533
- Rep Power: 6138
advice on my weekly workout routine
-
08-03-2010, 08:36 PM #2
-
08-03-2010, 08:54 PM #3
-
08-03-2010, 09:14 PM #4
-
-
08-03-2010, 09:27 PM #5
-
08-03-2010, 09:40 PM #6
-
08-03-2010, 09:41 PM #7
I wouldn't recommend 2000 calories to anybody that was trying to lose weight, let alone gain weight. I'm assuming you want to get bigger. Try 3500 calories. And starting strength is a solid beginners program that's posted in the stickies.
you do not have enough experience to create your own routine. Use a beginner routine that has been proven to work
-
08-03-2010, 10:24 PM #8
Similar Threads
-
Advice needed on my workout routine
By Paul187 in forum Workout ProgramsReplies: 7Last Post: 03-07-2006, 08:39 PM -
Would Like Some Advice/Feedback On My Workout Routine
By DMattT23 in forum Workout ProgramsReplies: 2Last Post: 02-03-2005, 11:39 PM -
Ideal weekly workout routine?
By kxtreme in forum Workout ProgramsReplies: 4Last Post: 03-06-2004, 04:03 PM -
opinion on my new weekly workout routine
By stripes777 in forum Workout ProgramsReplies: 9Last Post: 10-14-2003, 06:35 AM -
Weekly workout Routine & Gains
By WHYMSICKAL in forum ExercisesReplies: 4Last Post: 07-02-2003, 01:02 PM
Bookmarks