Hi, I used to lift a lot but since Covid and the gyms closing I got into cardio a lot more. I occasionally dil my toe back into the weights but haven’t been consistent for more than about 4weeks in 3years. Iv just started again and now looking to add a little definition and overall strength to my upper body.
I only want to spend about 30-40mins on the weights so literally doing the minimum and have come up with the below, would this be ok to run for the foreseeable?
Doing 4 sets on each for 8-10reps.
Chest press
Shoulder press
Lat pull downs
Seated row
Dips
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Thread: Basic general fitness routine
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05-14-2024, 12:21 PM #1
Basic general fitness routine
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05-14-2024, 04:59 PM #2
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,633
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I mean, anything is better than nothing but that's not a great routine for balance, especially if you don't have any leg injuries... Do a proper beginner program and get real gains.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
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"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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05-15-2024, 03:51 AM #3
I have no interest now in legs as I cycle 4-5times a week and have kept some shape on my legs from this. Just wanted to do a little upper body but without dedicating lots of time to various exercises for the same body part. Just didn’t want something that would be too imbalanced and maybe cause issues
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05-15-2024, 05:50 AM #4
If it were me, I'd still strengthen legs and at least do RDLs or another compound movement to strengthen your lower back as well.
For upper, if you want to be as efficient as possible, I would swap shoulder press and chest press for incline bench press at 30 or 45 degrees to hit both chest and front delts with one movement. Then I would add rear delt raises to hit rear and side delts. For lat pull downs, I would do reverse grip to hit biceps as well.
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05-15-2024, 07:14 AM #5
Your general way of thinking is probably why you haven't lifted consistently for >4 weeks in over 3 years. That being said, at the weights you're likely going to be lifting to do that in 30 minutes it's unlikely to cause any "imbalances" or "issues" so it's fine - especially if it's not for the long term anyway.
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05-15-2024, 07:18 AM #6
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05-15-2024, 12:41 PM #7
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05-15-2024, 02:54 PM #8
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05-15-2024, 03:36 PM #9
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05-15-2024, 05:03 PM #10
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,633
- Rep Power: 13967
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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05-16-2024, 01:47 AM #11
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05-16-2024, 05:39 AM #12
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05-16-2024, 07:05 AM #13
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05-16-2024, 07:16 AM #14
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05-16-2024, 07:22 AM #15
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