A much more progressive plan. Feedback please!
This is the workout plan that I have devised for myself. Let me give a tiny bit of back info. I used to be very active and much more fit than I am currently. I have been on a workout hiatus for almost a year and a half until very recently. I began working out again and have been slowly re-introducing a solid workout plan. (as well as a solid eating plan and increasing my motivation/drive.)
I have chose a four day split for weight lifting, but I currently have a limited supply of home equipment and no gym membership at this time. (though I am seriously considering picking it back up if I can find the finances, or slightly building up my home gym.) I want to be realisitc, and I want to challenge my body. I intend to start quite light to make sure that I don’t overdo it, but will progress as quickly as my body feels ready. Please give me any advice or constructive criticism. I’m very serious about this. TIA
My plan is as follows:
Monday - Chest and biceps
Jump rope warm up 5 minutes
Bench press - 2×6-10
Incline dumbbell press - 2×8-10
Flat dumbbell flyes – 2×8-10
Barbell curls - 2×6-8
Dumbbell curls - 2×8-10
Hammer curls - 2×6-10
Cardio: Interval run for 30-60 minutes
Tuesday - Pilates 30-60 minutes
Wednesday - Back and triceps
Jump rope warm up 5 minutes
Bent Barbell Rows - 2x 6-10
Bent one arm dumbbell rows - 2 x 8-10
Dead lifts - 2×6-8
Bench dips - 2×10-12
Tricep extension - 2×6-10
Cardio: Kickboxing 30-60 minutes
Thursday - Shoulders
Jump rope warm up 5 minutes
Front laterals - 2×6-8
Side laterals - 2×6-8
Dumb bell presses - 2×8-10
Dumb bell shrugs - 2x 10-12
Cardio: Dance 30-60 minutes
Friday – Yoga 30-60 minutes
Saturday - Legs, abs
Jump rope warm up 5 minutes
Sit ups - 2×25
Crunches - 2×30
Twisted crunches - 2×25
Inclined sit ups - 2×15
Dumbbell squats - 2×6-10
Leg extension - 2×8-10
Leg curl - 2x 6-10
Cardio: Steady-state run for distance
Sunday - Rest
June 23, 2008 at 2:23 pm
Looks good. I like the diversity. Weights, yoga, pilates, and cardio are all awesome. The thing about the weights is I wouldn’t tie yourself down to specific lifts and weights. Keep your muscles guessing by never doing the same workout 2x in a row. Have about 8-10 lifts for each body part then choose about 3-4 different ones each time to keep your body guessing. Also, don’t worry so much about how many reps you get, just make sure you go to failure. Solid, solid plan. Good luck!