hello all. would really appreciate some advice on my workout programme.
i recently decided i was looking a bit doughy so i went on a diet. i went from a little under 13 stone, to 11 1/2 stone ( i am 6 foot). i now plan to build my weight up a bit with some weight training.
every 2 days i do the following exercises-
"standing tricep extensions" - 8-12 reps, 3 sets.
"bicep curls" - 8-12 reps, 3 sets.
"bent over rows" - 8-12 reps, 3 sets.
"clean and press" - 8-12 reps, 3 sets.
"shoulder press" - 8-12 reps, 3 sets.
"upright tows" - 8-12 reps, 3 sets.
"bench presses" - 8-12 reps, 3 sets.
"bicycle" ab exercise - 3 sets to collapse
crunches with additional weight - 3 sets to collapse
reverse crunches/leg raises - 3 sets to collapse
legs raises w/ crunches - 3 sets to collapse
static holds - 3 sets to collapse
as far as cardio and diet goes, i cycle a total of 9 miles on most days, drink plenty of water, and consume a little over 2000 calories a day (i'm still trying to lose just a bit more of that belly, damn genes!).
is this an effective workout programme? i dont really want to be large, i just want to be toned and defined. also, if i maintain this programme, how quickly can i expect to see results (i've been doing it about 2 weeks). finally, are there any exercises that i should remove/add?
thanks very much for you advice!
I would says that's to many exercises.
If your only training a couple times a week might I suggest looking at the Four Laws of Hyperthropy article? It has a good workout for a 3 day full body split.
Eat big. Sleep big. Lift big. Get big.
Muscle isn't built overnight, so you don't need to worry about getting "too big." But you still need to train in the correct manner if you want ANY results. Once you get to the size you want, then you can maintain, but it takes effort to get the body growing in the first place. I would recommend reading these few articles to get an idea of how to workout, eat, and rest properly.
Read this: http://www.wannabebig.com/cat/hypert...aining-hct-12/