Thread: Training Routine for solo trainer

i'm not sure on what age and what level of training you've done but in general your workout seems alright. I would only make a few changing to the order as done below and after a month or two i would change some exercises to keep the body guessing ;)

Sunday, 4 sets of
Incline bench press - 45k
Shoulder press - 30k
Close grip bench press - 35k
Lateral Raise - 8k
Dumbell Preacher curls - 12k

Tuesday 4 sets of
Squats - 100k
Calf raises - 100k
Leg extensions - 35k
Leg Curls - 30k
Crunches this workout is fine

Thursday 4 sets of
Deadlift (bent knees as opposed to stiff leg) 90k
Lateral Pull downs - 55k
Triceps Press - 35k
Barbell Shrugs - 90k

:beer1:

Thanks for the help OGX. I do not wish to appear ungrateful but can you advise why you would change the order of some exercises? I'm keen to learn as much as I can!

I've been doint this routine for 4 weeks now and the weights on certain exercises have increased already, (although still at comparitively low levels I know)! I'm age 33, about 160lbs and 16-17% body fat depending on what day I measure! Does this affect your recommendations.

Thanks again.

Hi Redgav

Just looking at the changes that have been made...i think they have probably swapped the order so that the main mass-building movements are done at the begining of the workout so you have more strength to do more weight/reps on them.

Then the isolation-type movements are done after to suppliment the compound-type lifts.


Hope that makes sence!