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  1. #1
    Getting there (?)
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    Training Routine for solo trainer

    Hello guys, can you pass your opinions on this please? I have a weight bench at home and do not go to a gym with other users. Therefore I have no one able to spot me on my exercises. With safety in mind I do not do each set to failure! Therefore should I do many reps with low weight, or low reps with heavy weight, stopping just before I reach failure?

    I am trying to build muscle size and strength. Following help from several of you already, I am taking 90+ Protein 4 times a day together with a diet as healthy as family life will allow!

    My routine is as below;

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

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

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

    the first set of all exercises is a warm up with light weight. The weights I am lifting pale in comparison to you others I know, but give a guide as to where I am.

    How does this compare to other routines and methods that you use? All tips greatly and readily appreciated. Many thanks.


    :withstupi

  2. #2
    OGX
    OGX is offline
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    Re: 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:

  3. #3
    Getting there (?)
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    Re: Training Routine for solo trainer

    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.

  4. #4
    Newbie Trainer
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    Re: Training Routine for solo trainer

    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!

  5. #5
    Getting there (?)
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    Re: Training Routine for solo trainer

    yep, perfect sense now you point it out to me! Thanks

 

 

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