Hi I've been out of the gym for a while because I've been traveling alot, but I'm settleing down now so I'm trying to get back in shape. I just kinda threw these workouts together so I was hoping that they are ok but would like any tips to improve them. I started only doing two sets of each exercise in the beginning and over the last couple weeks I've been raising the sets of more preffered exercises to three. I'm about 193 cm and 78.3 kgs. So needless to say I'm trying to gain weight not lose it. I've been doing this workout plan for about 6 weeks now. I workout three days a week monday, wednesday and friday. Any help would be appreciated. I alternate between these two workouts. So for example one week would be( mon #1 weds #2 fri #1) next week( mon#2 weds#1 fri #2) ect.
workout 1
6-10 min jog warm up
Close grip bench press 1 warm up 3 sets between 5-8 reps
laying tricept extentions 2 sets of 5-8 reps
Db flys 3 sets 5-8 reps
pullup 3 sets bodyweight
deadlift 2 warm up sets 3 sets of 8 reps
lungs 2-3 sets of 8 reps
side obliques thing (holding a 20kg plate while standing just kinda lean to the side then go back up to center) 2 sets 25 reps
workout 2
6-10 min jog warm up
Lat pulldowns 1 warm up 3 sets 5-8 reps
Bench press 1 warm up 3 sets 5-8 reps
seated cable rows 1 warm up 3 sets 5-8 reps
Squats 2 warm up 3 sets 8 reps
military press 1 warm up 3 sets 5-8 rep
ez bar curls 2-3 sets 5-8 reps
situps 2-3 sets 25 reps
Hi could you look at workout
Moderators: cassiegose, Boss Man
Re: Hi could you look at workout
It's not a bad routine. I think you're going to need more cardio in there though.
Re: Hi could you look at workout
I run for like ten mins before and walk/job for about ten mins after. I bike to get around town alot too so cardio just kinda happens naturally so I dont really concern myself with it. Plus I have a metabolism like a horse.