shinytooth
Determined! I Can do this
Hey all
Thought I would share with you what my gym routine was / is and will update my progress and changed as I go as it will be adjusted every 4-6 weeks
From Oct when I joined the gym, my routine was every other day:
25mins Upright Bike:
5mins warm up on resistance 2
15mins resisitance 4
5 mins cool down resistance 2
10mins cross trainer:
Resistance 2
10mins Arm Bike:
Resistance 7
5mins Upright Bike:
Resistance 3
However this was my 'start' workout to improve my general level of fitness as I had none lol. After the first week I challenged myself all the time, doing longer times upping the resistance etc.
My current workout as of Mon 23 Nov 2009.
Mon / Wed / Fri = Cardio workouts.
Tue / Thur / Sat = Upper body weights workouts.
Sunday = day off
Cardio days =
30mins Upright Bike:
5 mins Resistance 3
20mins Resistance 6
5 mins Resistance 3
24mins Cross Trainer interval training:
1min Resistance 3
3min Resistance 6
(repeat until end of programme)
Finish with 1000m sprint on rowing machine and 5min cool down on bike with stretches.
Weights days =
Lat Pull downs: 3 sets of 10 reps 62.5lb (now 75lb after 2 weeks)
Arm Raises: 3 sets of 10 reps 15kg (now 25kg after 2 weeks)
Lat Raises: 3 sets of 10 reps 15kg
Front Raises: 3 sets of 10 reps 15kg
Tricep Pulldown: 3 sets of 10 reps 32.5lb
E-Z Bar curls: 3 sets of 10 reps 10kg + bar.
Bicep Curls: 3 sets of 10 reps 15kg (now 20kg after 2 weeks)
Chest Press: 3 sets of 10 reps 15kg (now 20kg after 2 weeks)
Pectoral Flyes: 3 sets of 10 reps 15kg
Shoulder Press: 3 sets of 10 reps 15kg (now 25kg after 2 weeks)
Tricep Extension: 3 sets of 10 reps 15kg
There was one more but I cannot remember it off the top of my head lol. The weights are not that heavy, but as I have just started, at this time they kill me lol.
I love it all, I cannot wait for my next visit from day to day. If you have had a lousy day, it's a gauranteed high when you finish a work out. As soon as a workout starts getting easy, rather than waiting for my instructor to give me my new workout, I just increase the intensity/resistance. Why oh why all of these years did I avoid this????
Thought I would share with you what my gym routine was / is and will update my progress and changed as I go as it will be adjusted every 4-6 weeks
From Oct when I joined the gym, my routine was every other day:
25mins Upright Bike:
5mins warm up on resistance 2
15mins resisitance 4
5 mins cool down resistance 2
10mins cross trainer:
Resistance 2
10mins Arm Bike:
Resistance 7
5mins Upright Bike:
Resistance 3
However this was my 'start' workout to improve my general level of fitness as I had none lol. After the first week I challenged myself all the time, doing longer times upping the resistance etc.
My current workout as of Mon 23 Nov 2009.
Mon / Wed / Fri = Cardio workouts.
Tue / Thur / Sat = Upper body weights workouts.
Sunday = day off
Cardio days =
30mins Upright Bike:
5 mins Resistance 3
20mins Resistance 6
5 mins Resistance 3
24mins Cross Trainer interval training:
1min Resistance 3
3min Resistance 6
(repeat until end of programme)
Finish with 1000m sprint on rowing machine and 5min cool down on bike with stretches.
Weights days =
Lat Pull downs: 3 sets of 10 reps 62.5lb (now 75lb after 2 weeks)
Arm Raises: 3 sets of 10 reps 15kg (now 25kg after 2 weeks)
Lat Raises: 3 sets of 10 reps 15kg
Front Raises: 3 sets of 10 reps 15kg
Tricep Pulldown: 3 sets of 10 reps 32.5lb
E-Z Bar curls: 3 sets of 10 reps 10kg + bar.
Bicep Curls: 3 sets of 10 reps 15kg (now 20kg after 2 weeks)
Chest Press: 3 sets of 10 reps 15kg (now 20kg after 2 weeks)
Pectoral Flyes: 3 sets of 10 reps 15kg
Shoulder Press: 3 sets of 10 reps 15kg (now 25kg after 2 weeks)
Tricep Extension: 3 sets of 10 reps 15kg
There was one more but I cannot remember it off the top of my head lol. The weights are not that heavy, but as I have just started, at this time they kill me lol.
I love it all, I cannot wait for my next visit from day to day. If you have had a lousy day, it's a gauranteed high when you finish a work out. As soon as a workout starts getting easy, rather than waiting for my instructor to give me my new workout, I just increase the intensity/resistance. Why oh why all of these years did I avoid this????
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