My routine, in the swing of things now....
#1
My routine, in the swing of things now....
Ok, been at the gym for 2 weeks now and got my routine pretty sorted and it is as follows:
Pedal Bike.
5mins on level 5 at 80 - 90 rpm, heartrate around 140.
Rower:
1000meters at level 8.
Crunches.
30 3 sets
Pec Deck:
40kg x8 3 sets
Lat pulldowns seated:
50Kg x8 3 sets
Leg extension machine (up)
40kg x8 3 sets
Leg extension machine (down)
40kg x8 3 sets
Shoulder Press machine:
40kg x8 3 sets
Leg press. Horizontal:
50kg x8 3 sets
Tricep Pushdown:
50kg x8 2 sets
Tricep pullup:
50kg x8 2 sets
Dumbells:
Bicep curls, 2 sets of 8
Side extensions, 2 sets of 8
I forget the weights as they arent clearly marked, will check tonight and note them in my phone.
Any comments at all, any important musclegroups i may be missing out on that i could maybe do with the machines available to me?
Pedal Bike.
5mins on level 5 at 80 - 90 rpm, heartrate around 140.
Rower:
1000meters at level 8.
Crunches.
30 3 sets
Pec Deck:
40kg x8 3 sets
Lat pulldowns seated:
50Kg x8 3 sets
Leg extension machine (up)
40kg x8 3 sets
Leg extension machine (down)
40kg x8 3 sets
Shoulder Press machine:
40kg x8 3 sets
Leg press. Horizontal:
50kg x8 3 sets
Tricep Pushdown:
50kg x8 2 sets
Tricep pullup:
50kg x8 2 sets
Dumbells:
Bicep curls, 2 sets of 8
Side extensions, 2 sets of 8
I forget the weights as they arent clearly marked, will check tonight and note them in my phone.
Any comments at all, any important musclegroups i may be missing out on that i could maybe do with the machines available to me?
#2
Very similar to my routine! Try doing the work out in a different order some weeks, so it dosent get boring. Keep at it, you seem to be enjoying it, alot of people would have had enough by now
#3
Seems a good starting block. I take it you are trying to put on a little muscle size with the machines as your reps hover around 8? If purely toning/fitness then you need to increase the reps and drop the weight.
I would eventually look to increase exercises the larger muscle groups like your back. You only have lat pull down for that and I think some sort of rowing exercise would be good. Seated rows possibly? Possibly add a chest press of some sort it there too? There are no calf exercises in there either, this can be incorporated into the leg press.
What is a tricep pull up?
Keep up the good work!
I would eventually look to increase exercises the larger muscle groups like your back. You only have lat pull down for that and I think some sort of rowing exercise would be good. Seated rows possibly? Possibly add a chest press of some sort it there too? There are no calf exercises in there either, this can be incorporated into the leg press.
What is a tricep pull up?
Keep up the good work!
#4
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The only thing I would suggest Stu is to replace the pec deck with proper bench press. This is more of a basic exercise and will train more of your chest. Pec deck is more of an isolation exercise, which has its place, but I don't think it should be in your routine.
The only muscle group not specifically targeted is calves. Can you hold onto something like the shoulder press and raise up on tip toes. Or and probably easier is to do the horizontal leg press but put your toes on the lower edge of the foot plate. Keeping your legs virtually straight you can then train your calves by pushing your toes forwards. Try different positions: toes straight, toes out, toes in.
Go quite heavy as well as your calves work constantly as you walk around so they need a lot of stress to get them to grow.
Glad its coming together
The only muscle group not specifically targeted is calves. Can you hold onto something like the shoulder press and raise up on tip toes. Or and probably easier is to do the horizontal leg press but put your toes on the lower edge of the foot plate. Keeping your legs virtually straight you can then train your calves by pushing your toes forwards. Try different positions: toes straight, toes out, toes in.
Go quite heavy as well as your calves work constantly as you walk around so they need a lot of stress to get them to grow.
Glad its coming together
#5
Thanks for your replies Kieron
Do you mean something different to teh one im allready doing?
Sadly this Gym has nothing like that, so i may come home and do some on my own bench after every session.
Hard to describe. Its a freestanding machine with belts attatched to weights and you can pull either from the bottom of the machine or the top. The top i grasp a bar and do kind of, reversed bicep curls, pulling downwards. The alternate ones i suppose are more like bicep curls, but with more strain to keep the weight at chest height, does that make sense?
Thanks for your replies too Paul.
Would teh stepper or X Trainer work for this as i added 5 mins of that in on Friday.. bloody hurt
I think some sort of rowing exercise would be good.
Possibly add a chest press of some sort it there too?
What is a tricep pull up?
Thanks for your replies too Paul.
The only muscle group not specifically targeted is calves
#6
Do you mean something different to the one im allready doing?
Hard to describe. Its a freestanding machine with belts attatched to weights and you can pull either from the bottom of the machine or the top. The top i grasp a bar and do kind of, reversed bicep curls, pulling downwards. The alternate ones i suppose are more like bicep curls, but with more strain to keep the weight at chest height, does that make sense?
Would the stepper or X Trainer work for this as i added 5 mins of that in on Friday.. bloody hurt
#7
By a rowing exercise I mean with weights rather than on a rowing machine. Either seated rows or any other machine for your back which entails pulling the bar/weights towards you (i.e opposite to chest press). Its a bit hard to tell you what to do without knowing the equipment your gym has. Epecially as it doesn't appear to have anything for training the chest other than a peck deck.
I understand that machine But I still don't have a clue as to what your doing for "Tricep pullups" I can only imagine its either bicep curls or standing rows (for your delts & Traps)?? Either way neither are doing your triceps Actually you may be able to use this machine for your seated rows, does it have foot rests?
No footrest that i noticed, will check tonight though.
Will do the calfs on the legpress, that seems the simplest idea so far
Thanks again for your time and knowledge.
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#8
I think i understand what you mean, the row machine i use has a variable resistance fan on the cable and handle, so you can vary the weight that you have to pull when rowing, is that a similar thing? Its variable from 1 - 10 and i use 8 at the moment, its quite hard to pull, especially if trying to do it fast.
http://www.bodybuilding.com/fun/schultz60.htm
Its probably my own ignorance then as i thought since the work was essentially the opposite of a tricep pulldown it would be a pull UP Sounds like simple Bicep Curls then
Thanks again for your time and knowledge
#9
Ah, i understand a lot better now, especially teh seated rows, and sadly, theres nothing at our current gym that could help me do anything like that just yet... However, i have done the calf exersizes as suggested and they are really sore tonight.
I use the top pulley for the pulldowns and teh bottom pulley for the bicep curls. I have started using the bottom pulley for other movements today as well after seeing some chap do a few interesting things... I guess teh machines are quite versatile and you just need to get some idea of what you can and cannot do.
It is worth something to me Keiron, the same i guess as if your motor broke and you didnt know what was wrong but i did, the knowledge is then worth something to you as well. Hopefully one day i can help you out and we can trade back up to equal.
I use the top pulley for the pulldowns and teh bottom pulley for the bicep curls. I have started using the bottom pulley for other movements today as well after seeing some chap do a few interesting things... I guess teh machines are quite versatile and you just need to get some idea of what you can and cannot do.
NP! The time is free and the knowledge aint worth nothing anyhow!
#10
I guess the machines are quite versatile
Have a quick flick through this site I found off google. There are some ideas there for sure. Its quite good as it will show you the muscle by name and also what exercises will work them. Hope it helps as I have not gone through it properly, I was just trying to find the upright rows for you..
http://www.exrx.net/Lists/Directory.html
#11
Excellent, a usefull site there, cheers
I feel rather bloody sore today as it happens so im going to concentrate on rowers and x trainers every day now until friday then do pure weights and see how i feel with that. Cheers again for everyones kind advice.
I feel rather bloody sore today as it happens so im going to concentrate on rowers and x trainers every day now until friday then do pure weights and see how i feel with that. Cheers again for everyones kind advice.
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