Hey guys, am thinking of joining a gym soon and I’ve come up with a training program. I would be most appreciative if any of our SDMB gymrats could take a look and maybe give me a little feedback. My goals are to lose fat and firm up a little bit. Cheers.
Push ups to failure
15 dumbbell leg squats
Pull ups to failure
30 stomach crunches
Two minutes rest between exercises, and as many circuits as I can manage in 30 mins. Over time, I aim to increase this to 45 mins, and drop the rests down to 1 minute. That will take time though. I’m a total beginner. After the resistance training, I intend to do 30 mins of cardio.
3x10 Shoulder presses
3x10 bicep curls
3 sets of tricep dips to failure
3x15 dumbbell shrugs
2 mins rest between sets. Again, 30 mins cardio afterwards.
4x10 bench press
4x10 dumbbell squats
4x5 deadlifts (lower reps 'cos I want to go particularly heavy on these)
4x20 calf raises
4x10 dumbbell clean 'n press
30 mins cardio. This one is probably my toughest workout, so I might not do this cardio session for the first few weeks. I’ll see how it goes.
Saturday - Same as Wednesday.
I’m crap at sticking to diets. I’m going to keep this a little loose. My target is 2200 calories a day. No junk food, lots of vegetables, some fruit (not a big fan of fruit, but I’ll try to wolf down an apple and a banana a day), lean meat for dinner, and plenty of water.
When I start, I’m only going to be working out Monday, Wednesday, and Friday. I’ll bring the Saturday workout in after a few months once I’ve built up some stamina.
So, what do you reckon?