My background: I'm 24 years old, 5'8", 167 pounds, athletic build, currently bench about 220-230 max. I have been fairly active most of my life through sports. Freshman year of college I began lifting weights but was never consistent because I would always leave the weights to go play basketball. I have weighed about 167 for the last 3 years. I began a desk job about 4 months ago and put on 8 pounds from bad eating habits and decreased physical activity, since then I have lost 3 pounds from increased physical activity and better eating habits.
My goal: I want to get in the best shape of my life. When my dad was in his late 20's he could run a marathon at about a 6 minute per mile pace and bench 350. I don't need to get anywhere close to that. I just want to continue getting stronger while getting faster, quicker, more endurance, etc. for sports.
My question: I found this weight program online and it looks really good to me. I started it yesterday. Do you think it will be a good routine to get stronger, leaner, and more defined?
The program is a 16 week program. I will just provide the first week for an example. Each week there are 4 days of resistance weight training. Also, weeks 1-4 have 3 days of cardio/sprint (interval) training, weeks 5-8 have 4 days cardio/sprint, 9-12 have 5 days, and 13-16 have 6 days with each increase in the number of cardio days also accompanied by a slight increase in duration of cardio/sprint workout. On the days that I have to do cardio and weights I will do the cardio after the weights. The strength training exercises change every 2 weeks to prevent plateauing.
Week 1and 2 Weight Training Schedule
Monday (Upper Body)
Dumbell Press 6-8 reps
Row 6-8 reps
-Three sets of both exercises, no rest in between presses and rows, rest after the rows for 2 minutes each time.
Pullup 6-8 reps
Shoulder Press 6-8 reps
-Three sets of both exercises, no rest in between pullups and presses, rest after the presses for 2 minutes each time.
Dumbbell Bicep Curl 10 reps
Standing Tricep Extension 8-12 reps
-Two sets of both exercises, no rest in between curls and extensions, rest after extensions for 1 minute.
Tuesday (Lower Body)
Dumbbell Squat 6-8 reps 3 sets with 1to 2 minute rest in between
Romanian Dead Lift 10/side 2 sets with 2 minute rest
Dumbbell Stepup 8/side
Forward Dumbbell Lunges 8/side
-Three sets of both exercises, no rest in between, rest after the lunges for 2 minutes.
Wall Squat Hold 45 seconds
Plank 45 seconds
-Two sets of both exercises, no rest in between, rest after the plank for 1 minute.
Wednesday (Cardio Day)
-Here is an example of the cardio interval training the first day.
Warm up for 4-6 minutes by doing some light jogging.
Followed By High Intensity Running/Sprinting for one full minute.
(Level 9 or 10 intensity on a scale of 1-10)
Followed by Moderate intensity: Slow down to jogging for two minutes
(Level 6-7 intensity).
Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.
After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.
Thursday (Upper Body)
-Same routine as Monday but try to increase weight or do more reps if unable to get 6-8 Monday.
Friday (Lower Body)
-Same routine as Tuesday but try to increase weight or do more reps if unable to get 6-8 Tuesday.
Saturday and Sunday
-Do interval cardio like on Wednesday but try to decrease times/increase speed.
And, of course, all of this will need to be accompanied by a good diet!!!!
How does this look? I can provide the link if it looks like a good workout for anyone who wants it. I'd appreciate feedback!
Last edited by mjjdm1985
on Tue Jan 05, 2010 12:04 pm, edited 1 time in total.