Weekdays.. I will go to the gym and start work out at 3.30-3.40pm..
workouts are using machine.. Chest, Triceps, Biceps, Shoulder.
Monday -Chest [Machine Bench Press]
( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Triceps ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Biceps ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Shoulder Press ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins END
Reached home i will do abs for 6-8mins.
Tuesday
-Jogging for 30mins
-Abs for 6-8mins
Wednesday
-Chest [Machine Bench Press]
( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Triceps ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Biceps ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Shoulder Press ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins END
Reached home i will do abs for 6-8mins.
Thrusday
-Jogging for 30mins
-Abs for 6-8mins
Friday
-Chest [Machine Bench Press]
( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Triceps ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Biceps ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins rest than to the next workout
-Shoulder Press ( I will put the weight more heavy after each set )
1st set - 12-16 times ( 30sec rest )
2nd set - 8-12 times ( 1min rest )
3rd set - 6-8 times
2-3mins END
Reached home i will do abs for 6-8mins.
Saturday and Sunday
-REST
I was wondering am i doing the right thing OR I am just wasting time doing all this.
Am i doing the right thing?
Moderators: cassiegose, Boss Man
Well, to be honest, it looks like your just wasting your time.
First of all, you do the same workout every single time, your muscles will get so used to those same lifts that you wont be gaining squat. You need to mix up the workouts. You will not get big just working on your arms. You need to do arms, back, chest, legs and every other aspect of your body. Jogging doesnt cover the legs, jogging in fact is no where near as good as deadlifts, squats, lunges, etc.
You want to do a mix between upper a lower body lifts each day. Crunches, push-ups and curls arent normally recommended because they hardly do anyhing at all. Also, it is not recommended to have two whole days off for resting. So, you should have something like this -
Every Workout day
- 2 minute treadmill warm-up
- Stretch after workout
Monday
- Power Cleans - 5x5
- BB Bench press with BB Rows - 5x5 each
- Cuban Press with DB Push Press - 3x12 each
Tuesday
- Treadmill 30 minutes (if not sore)
Wednesday
- Deadlifts - 10x3
- Pull ups with Military Press - 5x5 each
- T-Rows with Close grip Bench - 3x12 each
Thursday
- Treadmill 30 minutes (if not sore)
Friday
- DB Squats - 10x3
- Chin ups with Lunges - 5x5 each
- DB Press with DB Rows - 3x12 each
Saturday
- Treadmill 30 minutes (if not sore)
Sunday
- Off!
As you can see, each day I have different lifts, not the same ones, so that muscles stay confused and grow faster, then, inbetween workout days, I have cardio with sunday as day off. workout days have several different lifts each time that work all parts of the body so you arent walking around with a huge upper body and a small lower body. The cardio doesnt need to be done every single day it says, if you are sore or feel like resting you can skip it.
For your diet, You want to eat A LOT of food that contains protein. Like solid protein Ex - chicken, fish, eggs, beef etc. You might also want to add a protein shake into your diet that you will drink AFTER each workout. This will increase muscle mass.
Refer to the "Read before posting..." sticky in the Diet section.
This is all I can help with right now, Im in a rush to leave so if you have any other questions, feel free to ask and you can use program if you would like to, I find it very effective. Good luck!
First of all, you do the same workout every single time, your muscles will get so used to those same lifts that you wont be gaining squat. You need to mix up the workouts. You will not get big just working on your arms. You need to do arms, back, chest, legs and every other aspect of your body. Jogging doesnt cover the legs, jogging in fact is no where near as good as deadlifts, squats, lunges, etc.
You want to do a mix between upper a lower body lifts each day. Crunches, push-ups and curls arent normally recommended because they hardly do anyhing at all. Also, it is not recommended to have two whole days off for resting. So, you should have something like this -
Every Workout day
- 2 minute treadmill warm-up
- Stretch after workout
Monday
- Power Cleans - 5x5
- BB Bench press with BB Rows - 5x5 each
- Cuban Press with DB Push Press - 3x12 each
Tuesday
- Treadmill 30 minutes (if not sore)
Wednesday
- Deadlifts - 10x3
- Pull ups with Military Press - 5x5 each
- T-Rows with Close grip Bench - 3x12 each
Thursday
- Treadmill 30 minutes (if not sore)
Friday
- DB Squats - 10x3
- Chin ups with Lunges - 5x5 each
- DB Press with DB Rows - 3x12 each
Saturday
- Treadmill 30 minutes (if not sore)
Sunday
- Off!
As you can see, each day I have different lifts, not the same ones, so that muscles stay confused and grow faster, then, inbetween workout days, I have cardio with sunday as day off. workout days have several different lifts each time that work all parts of the body so you arent walking around with a huge upper body and a small lower body. The cardio doesnt need to be done every single day it says, if you are sore or feel like resting you can skip it.
For your diet, You want to eat A LOT of food that contains protein. Like solid protein Ex - chicken, fish, eggs, beef etc. You might also want to add a protein shake into your diet that you will drink AFTER each workout. This will increase muscle mass.
Refer to the "Read before posting..." sticky in the Diet section.
This is all I can help with right now, Im in a rush to leave so if you have any other questions, feel free to ask and you can use program if you would like to, I find it very effective. Good luck!