As I have mention previously, I have already been working out for about 2 months using a slightly different full body workout. Last night was my first attempt at my new workout in conjunction with the new diet plan.
I thought it went ok but as I am trying to keep my workout time to an hour I’m not doing any specific lifts for arms, purely hitting these through compound movements.
I think on workouts one and two (which I will be doing after work during the week) I shall stick with normal my compound routine as I’ll be a bit short of time. Then on a Saturday when I can spend a bit more time at the gym, I’ll add in a few sets of EZ bar curls and some overhead tricep extensions at the end of my session.
I have listed below the details of my first workout. Note that some of the exercises are listed with a * instead of kg. This is because I am using machines which have a numbered weight system rather than kg which is a bit annoying! Dips and Chins are decreasing in *number as at the moment I am using some weight to counter balance my body weight because I would not be able to do enough reps otherwise (10* = Easier, 0* = My full bodyweight). I am hoping to just be using my own body weight with no weighted assistance soon.
Monday 12th November
Squats: 13 x 30kg, 12 x 40kg, 10 x 50kg
DB Chest Press: 13 x 20kg, 10 x 22kg, 9 x 22kg
Deadlifts: 12 x 20kg, 8 x 30kg, 8 x 30kg
Dips: 12 x 10*, 10 x 9*, 8 x 8*
Chins: 14 x 10*, 9 x 9*, 7 x 8*
Seated Rows: 12 x 11*, 8 x 12*
I am new to Deadlifts so the weight this week will probably be quite low whilst I get to grip with the technique.
Subscribe to:
Post Comments (Atom)
1 comment:
GOOD JOB MAN
go to extreme tracking and grab the html u need then go to blogger layout where you can add links etc and pasts it into html box there - hard to explain here.
I have got used to all the blogging stuff having done it for over a year
Post a Comment