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Critique my Workout Routine...

CrazyHelloDeli

CrazyHelloDeli

Platinum Member
Wheel Bike Cardio: 30 Minutes x 50-55 RPM
Dumbbell Shoulder Press: 12 Reps x 2 Shoulders
Shrugs: 12 Reps x 2 Traps
Dumbbell Upright Extensions: 12 Reps x 2 Triceps
Dumbbell Lateral Raise: 12 Reps x 2 Shoulders
Bicep Curls: 15 Reps x 2 Biceps
Dumbbell Row: 15 Reps x 2 Back
Flat Dumbbell Fly: 15 Reps x 2 Chest
Bench Press: 12 Reps x 1 Triceps, Chest
Medicine Ball Crunch: 15 Reps x 3 Abs
Dumbbell Calf Raise: 15 Reps x 2 Calfs
Barbell Half Squat: 10 Reps x 2 Hamstrings, Thighs

This is a routine my doctor advised me to come up with as part of a new workout routine I need to do. The medication I take can be hard on the heart and my dosage just got upped, so I thought I might as well get in shape, loose the "Keg" and get a six pack going. Ive always wanted to be nice and cut and thought this would be perfect time to start. I want to stay away from exercizes that are hard on my knees and lower back. Also, keep in ming that im looking to work into this routine, obviously not going to be doing all these sets right away, more like a month down the road. First month going to work on getting adjusted to the new routine. Three times a week is what im going for.

Ive combined this workout routine with a new diet using the 40-30-30 idea. That being %40 Protein, %30 Carbs, %30 Fats(Fish, Flaxseed Oils). I want to avoid and suppliments such as Creatine and Chromium Pocolinate(sp?) as Im not looking to bodybuild.

Any hints, tips, motivational stories would be greatly appriciated!! Thanks!

 
here is mine...
:beer::beer::beer::beer::beer::beer::beer::beer::beer:
:beer::beer::beer::beer::beer::beer::beer::beer::beer:
:beer::beer::beer::beer::beer::beer::beer::beer::beer:
:beer::beer::beer::beer::beer::beer::beer::beer::beer:
 
that seems like alot of stuff to do in a single day , i hope you have some kinda split for this 😉

 
Originally posted by: CrazyPerson
here is mine...
:beer::beer::beer::beer::beer::beer::beer::beer::beer:
:beer::beer::beer::beer::beer::beer::beer::beer::beer:
:beer::beer::beer::beer::beer::beer::beer::beer::beer:
:beer::beer::beer::beer::beer::beer::beer::beer::beer:
Click to expand...

LMFAO CrazyPerson, cheers! :beer:
 
legs, chest, back, shoulders, biceps, triceps

if you insist on doing a whole body workout, you should prolly do it in that order.
 
If you havn't worked out in a while go easy for the first two-three weeks. I would recommend 45-90 minutes of cardio with no weights just yet. Once you get into the swing you can introduce weights gradually. Watch your heart rate, ask your doctor where he wants you to be.
 
Originally posted by: HelloDeli
Wheel Bike Cardio: 30 Minutes x 50-55 RPM
Dumbbell Shoulder Press: 12 Reps x 2 Shoulders
Shrugs: 12 Reps x 2 Traps
Dumbbell Upright Extensions: 12 Reps x 2 Triceps
Dumbbell Lateral Raise: 12 Reps x 2 Shoulders
Bicep Curls: 15 Reps x 2 Biceps
Dumbbell Row: 15 Reps x 2 Back
Flat Dumbbell Fly: 15 Reps x 2 Chest
Bench Press: 12 Reps x 1 Triceps, Chest
Medicine Ball Crunch: 15 Reps x 3 Abs
Dumbbell Calf Raise: 15 Reps x 2 Calfs
Barbell Half Squat: 10 Reps x 2 Hamstrings, Thighs

This is a routine my doctor advised me to come up with as part of a new workout routine I need to do. The medication I take can be hard on the heart and my dosage just got upped, so I thought I might as well get in shape, loose the "Keg" and get a six pack going. Ive always wanted to be nice and cut and thought this would be perfect time to start. I want to stay away from exercizes that are hard on my knees and lower back. Also, keep in ming that im looking to work into this routine, obviously not going to be doing all these sets right away, more like a month down the road. First month going to work on getting adjusted to the new routine. Three times a week is what im going for.

Ive combined this workout routine with a new diet using the 40-30-30 idea. That being %40 Protein, %30 Carbs, %30 Fats(Fish, Flaxseed Oils). I want to avoid and suppliments such as Creatine and Chromium Pocolinate(sp?) as Im not looking to bodybuild.

Any hints, tips, motivational stories would be greatly appriciated!! Thanks!
Click to expand...


Can you say overtrained?

Tips:

*Split your weight training up into body parts to be trained different days of the week.

Muscles require a minimum of 72 hours to fully recover after being trained with weights.

Something like this:

Mon: chest, triceps, front shoulders and abs Followed by cardio (never do cardio before lifting... it's a waste of time)
Tue: cardio
Wed: Back, biceps, posterior shoulders and abs followed by cardio
Thu: cardio
Fri: legs and calves (cardio optional)
Sat: Off
Sun Off

*Minimize weight training and cardio volume, and maximize intensity

The only difference between bodybuilding and lifting to get toned is diet, NOT how one lifts. Doing any more than 10 reps of anything besides calves and abs is a waste of time and energy. The difference is diet.

Eat big to get big, eat small to stay small.

8-10 reps until muscle failure is the best way to go no matter what your goal.

It is a huge myth that lifting lighter weights for more reps makes you "toned." Toning comes from losing fat and cardio. Lifting weights builds muscle. How much muscle is determined by diet.

*Stick to compound lifts

Bench press (flat and incline), military press, squats, low and high rows, pull-ups/downs, upright rows, deadlifts should be your core workout. Only after these should you possibly add simple lifts like curls, flys and lateral/front exentions and triceps exercises.

*Do cardio AFTER lifting

If you're going to do your cardio and weight training at the same time, do the cardio after the weight training. After lifting weights, your body will reach the fat burning stage of your cardio workout MUCH faster since the other energy stores have already been burned while lifting. Doing cardio before weight training means you have to go longer, thus leaving less energy for lifting.

*Warm up

Before lifting, do 5-10 minutes on the treadmill, bike, whatever. Also, before training a body part, do one set of the lift with 50% of your workout weight for about 15 reps to warm up the muscle group and prevent injuries.

The key to weight lifting is "less is more." There is no reason to work each body part more than once a week.
The key difference in muscle size is NOT the training, but the diet. Training is basically identical for toning, or building muscle.
The key to motivation is something you have to find for yourself.

I hope this helps. 🙂
 
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