Crituque this workout

[ShadowGoomba]

I am trying to trim down a little bit but gain (mostly upper body) streangth as well. Based on what you know, how would this turn out(I try to increase the weight by 10lbs every two weeks or so)?

 

50lb vertical butterfly 15 reps 3 sets

 

Tricep/bicep machine 20 lbs with 25 reps and 3 sets for each group

 

leg curls 60 lbs 20 reps 3 sets

 

Lateral rows 50 lbs 15 reps 3 sets

 

that handle bar thing that you pull down 50lbs 20 reps 3 sets

 

squats

 

10-15 min of cardio with an avarage loss of 100-150 calories.

 

Thanx!

[steveb]

In order to trim down, and maintain/increase your aerobic fitness, you need to increase your cardio to at least 30 mins per session, 60%-80% of max heartrate, 4-5 sessions per week.

[Rich67]

Ditto for the ^ on aerobic work. I also suggest an upper body strength focus routine like this:

 

3 working sets of incline or flat bench presses, 12-15 reps.

 

3 working sets of squats with a barbell, 10-12 reps.

 

3 working sets of pullups or chinups (max out to failure)

 

3 working sets of dips (unweighted) 12-15 reps.

 

3 working sets of dumbbell shoulder presses, 12-15 reps.

 

3 working sets of dumbbell curls, 12-15 reps.

 

In this workout, you've hit all major muscle groups with a stress on the upper body: the bench presses hit the pecs, anterior delts and triceps.

 

The squats hit major leg muscle groups and help out with total body strength.

 

The pullups hit the back muscles and the biceps.

 

The dips hit the delts, triceps, and chest.

 

The shoulder presses hit the shoulders and triceps (you can drop these if you hit the dips hard)

 

and the curls work the bi's, tris and forearms.

 

The program you have listed is good for a VERY beginning lifter. I try to avoid machines, since they really are not good for form and stabilizer muscles. The lat pulldown machine is no subtitute for the pullups. But if you are just starting out, I see no harm in using the machines to build a good base. But make sure you do all exercises with good form, no cheating, and graduate from the machines to free weights when you start feeling stronger.

 

As far as aerobics go, it depends on how much weight you need to lose. If you do too much along with weightlifting, you will overtrain and become weaker. I'd suggest you hit the cardio 3 times a week at least, and follow Steve B's reccomendations. Then lift 2 days a week, and try to squeeze in at least 2 days of rest every week. Some might disagree with the 2 day lifting regimen, but I find that a full body workout necessitates more time off than a split routine. You must rest in order to gain strength.

[Bleeding Lion]

In order to achieve your goal, regular cardio is not enough, you must do HIIT (high intensity interval training) which preserves muscle much better and is more efficient in losing fat. you can google it, or come back at me if you need further explanation.

 

One thing you didnt mention: your diet. what does it look like?

[ShadowGoomba]

Thanks for the info. I go to the gym after school on weekdays, so I guess I will try to throw in alot more cardio. There are no barbells however, so I can only use dumbells for free weight lifting. I use an althletic (aka pool) center next to school for a gym. they don't have as much as the other places but they are very reasonably priced compared to the 24 hour and bally gyms that are around my house. As for diet, for breakfast I usually have eegs or peanut butter on toast with yogurt and a fruit + orange juice or tea. Lunch is always a variable, but I try to avoid eating at any fast food restruants and avoid high fat content or any trans fat. I also try to eat a smaller portion dinners. I am almost 6 foot, and am about 158lbs. I want to get to around 155lbs and be able to at least do 3 chin ups (something that I could never do even when i was a skinny little kid).

[WhiteBelt]

3 working sets of incline or flat bench presses, 12-15 reps.

 

3 working sets of squats with a barbell, 10-12 reps.

 

3 working sets of pullups or chinups (max out to failure)

 

3 working sets of dips (unweighted) 12-15 reps.

 

3 working sets of dumbbell shoulder presses, 12-15 reps.

 

3 working sets of dumbbell curls, 12-15 reps.

 

Your routine has too much pressing and only one pull. The squats don't really belong on an upper body day. You really don't need to worry about doing biceps work if you do enough pulling exercises (unless you want them for 'looks').

[Hudson]

It's ok, but I might suggest adding forearms curls, and shrugs or wrestlers bridge to get that neck built up. The chest isn't a big deal, so don't go crazy trying to get it Schwarzenegger sized, theres not much function to it. Abs are important, where are the crunches?

[Rich67]

3 working sets of incline or flat bench presses, 12-15 reps.

 

3 working sets of squats with a barbell, 10-12 reps.

 

3 working sets of pullups or chinups (max out to failure)

 

3 working sets of dips (unweighted) 12-15 reps.

 

3 working sets of dumbbell shoulder presses, 12-15 reps.

 

3 working sets of dumbbell curls, 12-15 reps.

 

Your routine has too much pressing and only one pull. The squats don't really belong on an upper body day. You really don't need to worry about doing biceps work if you do enough pulling exercises (unless you want them for 'looks').

True-- actually 2 "pulls" if you consider the curls. I don't split my workout days into upper and lower body. I do a full body workout each day. I also mix in upright rows, one arm rows and occasional deadlifts as well. I do biceps for looks, yes. I posted as "minimal" workout here just so the original poster got an idea of what to shoot for. It was, by no means, intended to be a toatl workout program. But you have good points...

[Shane]

Increase the cardio and watch what you eat, do this on top of what your doing

[daryldolittle]

for strength Shadow~Goomba i would aim for a rep range of 4-6 reps per set 5 is perfect as this will build a little muscle too, Also i would agree with Rich67 worlout on focusing on major muslce groups.