My Workout Program

Ok, so I just tried this tonight and I did it no problem, feeling nice and tired for bed (I work out 8pm-9pm, so I love my bed when I get home and get good rest for school) and I think I'm going to be doing this for a while:

Monday: Cardio, every 5 minutes do abs until fail.
Tuesday: Full body work out, start with shoulders and work my way down my body, ending with legs and restarting with shoulders again. 15 reps per machine, 4 circuits until it gets too easy.
Wednesday: Cardio
Thursday: Same as Tuesday, but work my way up my body, starting with legs and ending with shoulders.
Friday: Cardio
Saturday: Hang out with friends (We play A LOT of football and baseball and basketball so I'ma lways active around them)
Sunday: Rest

Any things you think I should tweak? If so by all means tell me!

Thanks in advance,

~Wolfen

hard to know what to tweak when we don't know sets, reps or exercises

Do you mean you only do cardio for 5 minutes, then take a break for some abs?

Cardio sessions should stay constant. about 15-45 minutes is good. The idea is to get the heart going and to keep it going! If you are working your way up to a steady time, then by all means continue, just make sure you are working toward a good steady amount of cardio (say, 30 minutes)

Cardio sessions should stay constant. about 15-45 minutes is good. The idea is to get the heart going and to keep it going! If you are working your way up to a steady time, then by all means continue, just make sure you are working toward a good steady amount of cardio (say, 30 minutes)

Yes I am working my way up, I'm not built for cardio yet (thighs rub together, ouch )

When I stop to do abs, I do abs until fail then go right back into cardio, my HR is always up. I'll start wit hhe treadmill, do abs, then jumprope, abs, elliptical, abs, bike, and so on and so forth.

As for what exercises I do for which body parts, I can't remember but I'll take note of them when I hit the gym tonight and list them off here

Okay gotcha. When I first started I could do about 8 minutes. Well I could do five, but I was coerced into 8. Within a week I was up to 15, and after about 2 weeks I was right where I needed to be. The heart conditions fairly quickly so do as much as you can. Try to increase every day, even if its only by 30 seconds or a minute. You'll be at 30 before you know it!

Thanks!

So I remembered the machines I use

Shoulders: My dad says it's called a shoulder press
Chest: dad calls it a chest press (I'm losing faith in his memory quickly -.-)
Abs: Either the ab crunch machine or exercise ball, whichever I feel the burn most on usually
Back: Seated Back Extension
Legs: Leg presses and leg curls as my dad calls them

If I'm sounding ignorant then by all means point it out!

Thanks!

So I remembered the machines I use

Shoulders: My dad says it's called a shoulder press
Chest: dad calls it a chest press (I'm losing faith in his memory quickly -.-)
Arms: Bicep Curls and Tricep Extension
Abs: Either the ab crunch machine or exercise ball, whichever I feel the burn most on usually
Back: Seated Back Extension
Legs: Leg presses and leg curls as my dad calls them

If I'm sounding ignorant then by all means point it out!

Thanks!

So I remembered the machines I use

Shoulders: My dad says it's called a shoulder press
Chest: dad calls it a chest press (I'm losing faith in his memory quickly -.-)
Arms: Bicep Curls and Tricep Extension
Abs: Either the ab crunch machine or exercise ball, whichever I feel the burn most on usually
Back: Seated Back Extension
Legs: Leg presses and leg curls as my dad calls them

If I'm sounding ignorant then by all means point it out!

Whoa total screw up, my bad!

You will be punished accordingly.

Guess which one is Les and which is Wolfenden. Sorry no prizes for guessing.

U r so toast, wolf.

Idk if I should be scared, or aroused

Probably both. I'm something of a cougar, so you'd better watch out.

Thanks!

So I remembered the machines I use

Shoulders: My dad says it's called a shoulder press
Chest: dad calls it a chest press (I'm losing faith in his memory quickly -.-)
Arms: Bicep Curls and Tricep Extension
Abs: Either the ab crunch machine or exercise ball, whichever I feel the burn most on usually
Back: Seated Back Extension
Legs: Leg presses and leg curls as my dad calls them

If I'm sounding ignorant then by all means point it out!

Ok lets tweak this a bit. I would start with bigger muscle groups and work your way down. Sticking to machines is fine at this point as you really don't want to do too much too soon... however once you begin to feel comfortable with the weight training I would recommend switching to free weights. So what if you changed to something like this:

Leg Press 3 sets of 10
Lat pull downs or rows (one day do pull downs, one day do rows): 3 sets of 10 (alternate back and forth between leg press and lats pull downs)
Leg curls: 3 sets of 10
Chest press or fly machine (one day do press and one day do flys): 3 sets of 10 (alternate back and forth between legs and chest)
Leg extensions: 3 sets of 10
Military press or tricep dip machine (alternate ever other day): 3 sets of 10
Abs: however many you feel like doing.

Does your gym have a wide variety of machines? Mine has several different hamstring curl machines, one where you sit, one where you lay, and one where you stand. If yours does try to use the different machine on different days. Also, my gym has a seated chest press and a seated chest press with the back set at an incline. Again, alternate back and forth on different days. For the lat pull downs, vary the width of your hands... some days do a wide grip and others do a more narrow grip.. this hits your lats at different angles.

For the cardio, any little bit you do is going to help. I would imagine it probably isn't very comfortable for you at this point. Have you tried swimming? That might also be a great option for you for cardio. Its really a great workout. Also, remember cardio doesn't always have to be limited to machines. Whenever you have time take a quick walk, always choose to take the stairs rather than the elevator, park your far as far from the store as possible, and on the days when you're not hitting the gym try to get in cardio in the form of walking, hiking, biking... whatever you can. Again, every little bit helps!

Great job!

Cassie