New to gym need a fast workout
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- STARTING OUT
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- Joined: Wed Apr 06, 2016 1:22 pm
New to gym need a fast workout
Hi guys, I'm pretty new to gym I'm looking to lose weight and tone up, I only get about 45 mins in gym as I go before work! So has anyone got a routine I could do to lose weight tone up? I go 5 times a week
Re: New to gym need a fast workout
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
On the squats and bench press, use the third smallest dumbbells. Deadlifts, second smallest barbell. Bent over rows, smallest barbell, Lunges third smallest dumbbell and shrugs, second smallest dumbbell.
That should be doable in your time frame and then add a little more weight to things every 1-2 weeks and 5 seconds to planks every week, until you can do 90 seconds.
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
On the squats and bench press, use the third smallest dumbbells. Deadlifts, second smallest barbell. Bent over rows, smallest barbell, Lunges third smallest dumbbell and shrugs, second smallest dumbbell.
That should be doable in your time frame and then add a little more weight to things every 1-2 weeks and 5 seconds to planks every week, until you can do 90 seconds.
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- STARTING OUT
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- Joined: Wed Apr 06, 2016 1:22 pm
Re: New to gym need a fast workout
Perfect cheers boss man!
Re: New to gym need a fast workout
Workout A
1A Leg Press (feet wide) 3 x 12 rest 40 Sec then do 1B
1B Seated Row 3 x 10 rest 60 Sec then do 1A
2A Back Extensions (focus on squeezing your bum) 3 x 10 rest 40 sec then do 2B
2B Flat DB Chest Press 3 x 12 rest 60 sec then do 2A
3 Plank 3 x 40-60 Sec rest 60 sec
Workout B
1A Leg Press (feet narrow) 3 x 12 rest 40 Sec then do 1B
1B Seated Shoulder Press 3 x 12 rest 60 Sec then do 1A
2A Lying Hamstring Curls 3 x 10 rest 40 Sec then do 2B
2B Neutral grip (palms facing each other) - Lateral Pulldowns 3 x 12 rest 60 sec then do 2A
3 Side Plank 3 x 20-40 sec per side rest 60 sec
Week 1 example
Mon - Workout A
Tuesday - Cardio
Wednesday - Workout B
Thursday - Off
Friday - Workout A
Sat - Walk
Sun - Off
Week 2
Mon - Workout B
etc
Feel free to add intervals or cardio on the days off
@AlexisW
1A Leg Press (feet wide) 3 x 12 rest 40 Sec then do 1B
1B Seated Row 3 x 10 rest 60 Sec then do 1A
2A Back Extensions (focus on squeezing your bum) 3 x 10 rest 40 sec then do 2B
2B Flat DB Chest Press 3 x 12 rest 60 sec then do 2A
3 Plank 3 x 40-60 Sec rest 60 sec
Workout B
1A Leg Press (feet narrow) 3 x 12 rest 40 Sec then do 1B
1B Seated Shoulder Press 3 x 12 rest 60 Sec then do 1A
2A Lying Hamstring Curls 3 x 10 rest 40 Sec then do 2B
2B Neutral grip (palms facing each other) - Lateral Pulldowns 3 x 12 rest 60 sec then do 2A
3 Side Plank 3 x 20-40 sec per side rest 60 sec
Week 1 example
Mon - Workout A
Tuesday - Cardio
Wednesday - Workout B
Thursday - Off
Friday - Workout A
Sat - Walk
Sun - Off
Week 2
Mon - Workout B
etc
Feel free to add intervals or cardio on the days off
@AlexisW
Re: New to gym need a fast workout
Sincerely no offense friend , but looking at all that, but you're getting someone who seems to be a newbie to do 9 sets of 12 on leg press each week and one workout includes leg press and hamstring curls, which to me looks like too much favouring for the hamstrings over quads and the 9 sets on some muscle groups per week looks a bit too much for a newbie.
It also looks like with the pull downs and rows, you've got 9 sets of lat work per week and because you're alternating the frequency of workout A and B each week, you're getting more chest press work on one week than the other and certain things will be done more one week than the other, so it looks a bit inconsistent, as there does not appear to be a consistent frequency of load on some muscles week by week.
I'm not sure why someone would squeeze their bum on back extensions, unless you were trying to add some glute work in their, which I'm not sure would work too well, because of the fact someone would be sitting down causing potential restriction of the muscle area, as it is pressing against a seat.
The neutral grip on pulldowns assumes the individual can access a bar shaped like that with D shaped extensions on both ends and the slight change in emphasis on foot position in leg press confuses me as well.
As I say, not wishing to offend, just having a few minor concerns about that schedule, but if you can present a sensible reasoning for all those suggestions, then fair enough .
It also looks like with the pull downs and rows, you've got 9 sets of lat work per week and because you're alternating the frequency of workout A and B each week, you're getting more chest press work on one week than the other and certain things will be done more one week than the other, so it looks a bit inconsistent, as there does not appear to be a consistent frequency of load on some muscles week by week.
I'm not sure why someone would squeeze their bum on back extensions, unless you were trying to add some glute work in their, which I'm not sure would work too well, because of the fact someone would be sitting down causing potential restriction of the muscle area, as it is pressing against a seat.
The neutral grip on pulldowns assumes the individual can access a bar shaped like that with D shaped extensions on both ends and the slight change in emphasis on foot position in leg press confuses me as well.
As I say, not wishing to offend, just having a few minor concerns about that schedule, but if you can present a sensible reasoning for all those suggestions, then fair enough .