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Training Routine for solo trainer

5 posts in this topic

Posted

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

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Posted

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:

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Posted

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.

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Posted

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!

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Posted

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

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