Thread: I need help
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Old 15-05-2008, 03:03 PM   #8 (permalink)
wogihao
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Re: I need help
Quote:
Originally Posted by Pieboy View Post
Cheers for all the replies guys and girls!

BabyYoYo I do the following.

Monday,

3x12 reps Pec-Dec Machine, 3x12 reps Shoulder Press, 3x12 Chest Press, and 3x12 Tricep Extension (I think its called that)

Followed by 15 minutes X-Trainer

Then ab work usually 3 sets of 12 sit ups.

Wednesday,

3x12 Arm Curl, 3x12 Leg Press, 3x12 Leg Curl, 3x12 Seated Row.

Followed by 15 minutes on X-Trainer

Then ab work usually 3 sets of 12 sit ups.

Friday

3x12 Arm Curl, 3x12 Tricep Extension, 3x12 Lat pulldown.

Followed by 15 minutes of X-Trainer

Then ab work usually 3 sets of 12 sit ups.

That's the basic routine anyway. If people can give a few pointers, or mistakes I'm doing, I'm all ears.

Basic goal is to lose fat, I'm 23.7% bf about 5 ft 8 and about 14 stone.

Really want to lose fat, and toned up more to get definition if possible.

Any ideas, am I over training?

Thanks for all the help
No but that routine is sub-optimal.

Heres what I would do..

Workout A:

Barbell box squat:
1 x 15 @ warmup
1 x 12 @ medium warmup
1 x 10 @ hard
1 x 8-10 @failure

Workout B:

Clean and Press:
1 x 8 @ warmup
1 x 8 @ medium warmup
1 x 6 @ hard
1 x 4-6 @ failure

Workout C:

Deadlifts:

1 x 8 @ warmup
1 x 8 @ medium warmup
1 x 8 @ hard
1 x 4-8 @ failure

Workout D:

Barbell Bench press:

1 x 15 @ warmup
1 x 10 @ medium warmup
1 x 8 @ hard
1 x 4-6 @ failure

So you do 3 days a week, so for example

Monday: Workout A
Wednesday: Workout B
Friday: Workout C
Monday: Workout D
Wednesday: Workout A

ect....

With regards to aches and pains

I think it was Geoff Capes that said..

no pain no gain, no gain no glory.

That routine is good for beginer as its just the essential exersises for growth. It alows for lots of rest time and your not doing isolation exersises that are not so important at the begining.

The bigest factor in you feeling full of beans and not tired will be your diet and rest during this time. if either of them is off you wont make good progress even on this abrivated beginers routine.
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