Workout Program (Need a bit of help)

Which workout routine or program is best for your fitness goal? Post your programs here!

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ciphertxt
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Joined: Tue Apr 10, 2012 9:41 am

Workout Program (Need a bit of help)

Post by ciphertxt »

Hi guys,

Just need a bit of advice w.r.t. workout. I had been working out diligently for over a year and a half until life happened. :P So for 6 months I had a fairly sedentary lifestyle. I've started working out regularly again (back to bloody square 1). I've been keeping a workout log ever since I started working out 2 years ago, so I had a starting point. However, since the original workout plan got a bit "bastardised" (due to different gyms and availability of equipment, tweaking etc), it looks nothing like what I started off with.

Stature: A bit of a paunch. Lean and athletic everywhere else :D Short and stocky (5 feet 4" :oops: ).
Workout objective: Primary goal is to gain muscle and strength and correct muscle imbalance due to excessive "sitting on me arse" (thus lordosis). Secondary is to lose body fat.

Without further ado here is what workout plan looks like:
Arms:
BB Curls: 4 sets x 10 reps
Tricep Pulldowns: 4x10
Cable bicep curl: 4x10
Tricep machine (dips machine): 3-4 x 10-12 (will replace with body weight dips once I have built enough strength 4x10-15)
DB Curls (slow): 4x6

Legs (weakest part of body):
Leg curl machine: 3x10
Leg press: 3x10
Ham Curls: 3x10
Seated calf raises: 2x10-15

I know I should be doing squats and deadlifts/lunges. However, I do not have the strength at the moment to do it properly. Also, due to sitting at the computer for extended durations, I have a slight anterior pelvic tilt that makes deadlifts very hard.

Shoulders:
DB Military Press: 4x10-12
Side Lat Raises: 3x8-12
Front plate raises: 3x10
Upright Row: 3x10
Iso back row: 3x10
Trap pulldown: 4x10 (will replace with body-weight chin ups once I have the strength: 3x10)

Chest:
DB Bench: 4-5x10
Fly machine: 5x10
Cable Fly: 4x10
Cable press: 4x10
DB fly: 2x10

Abs and core:
Lower plates at the side (don't know what this is called): 3x10
Hanging leg raises: 3x10
Ab crunch machine: 3x10

workout days are structured something like:

Arms and core.
break
Shoulders
break
Chest and back
break
Legs (and occasionally core).

I'll admit, there's heaps of room for improvement. I need to work legs and core properly due to the slight lordosis. Appreciate any/all feedback.

Thanks mates!

---------

Edited: added workout goal and a bit of info around physical stature
ciphertxt
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Joined: Tue Apr 10, 2012 9:41 am

Re: Workout Program (Need a bit of help)

Post by ciphertxt »

Apologies for bumping this thread, but I'd really appreciate a comment! :)
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Boss Man
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Re: Workout Program (Need a bit of help)

Post by Boss Man »

I will amend where appropriate.
ciphertxt wrote: Back / Biceps
Seated Cable Rows 4 sets x 10 reps
Reverse Pec Deck 4 sets x 10 reps
Reverse E-Z Bar Curls: 3 sets x 10 reps
Cable bicep curl: 3x10

Legs and Shoulders
Leg curl machine: 3x10
Leg press: 3x10
Ham Curls: 3x10
Seated calf raises: 3x10-15
Side Lat Raises: 3x8-12
Front plate raises: 3x10

Chest and Triceps
DB Bench: 4-5x10
Cable Fly: 4x10
Tricep Pulldowns: 4x10
Tricep machine (dips machine): 3-4 x 10-12 (will replace with body weight dips once I have built enough strength 4x10-15)

Abs and core:
Lower plates at the side (don't know what this is called): 3x10
Hanging leg raises: 3x10

Chest, Triceps and Abs
break
Back, Biceps and Abs
break
Legs, Shoulders and Abs
ciphertxt
STARTING OUT
Posts: 3
Joined: Tue Apr 10, 2012 9:41 am

Re: Workout Program (Need a bit of help)

Post by ciphertxt »

Boss Man wrote:I will amend where appropriate.
Thanks a ton Boss Man.

Quick question, is swanso still around? I was a fairly regular member a few years ago when swanso and yourself were "tag-teaming" to help the newbies! :)
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Boss Man
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Re: Workout Program (Need a bit of help)

Post by Boss Man »

He comes from time to time, but he does his own thing now. He started his own business and has his own website as well.
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