Ok, one of my new years resolutions was to get back into working out routine.
hopefully by summer ill be in good enough shape to walk around with a singlet on.
Also want to work on my stamina.
Heres my proposed workout plan... (copied from another site) seemed like a good start for me.
Flat Bench Press: 3 sets, 10-12 reps
Lying French Press: 3 sets, 10-12 reps
Dumbbell Shoulder Press: 3 sets, 10-12 reps
Incline Dumbbell Chest Press: 3 sets, 10-12 reps
Wednesday: Upper Back/Biceps/Traps
Bent-Over Cambered Bar Row: 3 sets, 10-12 reps
Barbell Upright Row: 3 sets, 10-12 reps
Barbell Biceps Curl: 3 sets, 10-12 reps
One-Arm Dumbbell Row: 3sets, 10-12 reps
Dumbbell Traveling Lunge: 3 sets, 10-12 reps
One-Leg Standing Calf Raise: 3 sets, 10-12 reps
Barbell Deadlift: 3sets, 10-12 reps -
Leg Extension: 3sets, 10-12 reps
need to plan out a diet and possible supplements.
Tuesday First Day
i was unfitter than i thought, I couldnt finish the proposed exercises, but ill be sticking to the plan as close as possible.
Flat Bench Press: 3 sets 12 12 10 reps 20kg
Lying French Press: 3 sets, 10 10 10 3.75kg
Dumbbell Shoulder Press: 3 sets, 10 10 10 5kg
Incline Dumbbell Chest Press: 2 sets 8 8 reps 5kg
towards the end i was buggered.
I would lower the number of reps from 10 to 12 to 6 to 8.
Calf raises should be around 15-20 per set.
Good luck on your goals.
Yes, do weights that you con only do a maximum of 6-8 repetitions on per set. You'll get much faster gains. Welcome!
good luck with your goals.
somewhat what I eat...