Back to the gym after 9 years
- Thread starter Kris_90
- Start date
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Trust me - you can do all kinds of damage to yourself with dumbells...
Don't you start with your Bulgarian Split Squats! #badmythingyx
@Kris_90 - they look like short workouts to me - how long are you in the gym for?
I'm there for about 45-50 minutes. I get to the gym when it opens (7am) but I've got to be out of there by 8am at the latest (to get to work).
Back/Biceps
15 mins on the cross trainer.
Pulldown 3 x 45kg
Row/rear deltoid 3 x 35kg (narrow grip) 1 x 35kg (wide grip)
Especially for mrthingyx
Dumbbell curls 3 x 5kg
Hammer curls 3 x 5kg
I see what you mean about free weights though. 5kg is relatively light but I feel like I've got to strengthen my wrists and forearms before I move onto heavier weights.
15 mins on the cross trainer.
Pulldown 3 x 45kg
Row/rear deltoid 3 x 35kg (narrow grip) 1 x 35kg (wide grip)
Especially for mrthingyx
Dumbbell curls 3 x 5kg
Hammer curls 3 x 5kg
I see what you mean about free weights though. 5kg is relatively light but I feel like I've got to strengthen my wrists and forearms before I move onto heavier weights.
I was really tired this morning, I didn't have much sleep and didn't feel like getting up at 6:30 to go to the gym. But I'm glad I did
Legs/Abs
2 miles on the cross trainer, my heart rate this morning was lower than it has been, I felt I could have run another mile
Sit-ups 3 x 15
Some ab resistance machine 5 x 8
Seated leg press 3 x 75kg
Leg curls 3 x 35kg
Leg extensions 3 x 35kg
Calf extensions 3 x 65kg
Legs/Abs
2 miles on the cross trainer, my heart rate this morning was lower than it has been, I felt I could have run another mile
Sit-ups 3 x 15
Some ab resistance machine 5 x 8
Seated leg press 3 x 75kg
Leg curls 3 x 35kg
Leg extensions 3 x 35kg
Calf extensions 3 x 65kg
Back/Biceps
7 mins (1 mile) on the cross trainer.
Pulldown 3 x 8 45kg 1 x 8 55kg - I felt I could have done 3 sets on 55kg but my elbow kept locking so I didn't want to risk it.
Row/rear deltoid 3 x 8 35kg
Dumbbell curls 6 x 8 5kg
Hammer curls 3 x 8 5kg
7 mins (1 mile) on the cross trainer.
Pulldown 3 x 8 45kg 1 x 8 55kg - I felt I could have done 3 sets on 55kg but my elbow kept locking so I didn't want to risk it.
Row/rear deltoid 3 x 8 35kg
Dumbbell curls 6 x 8 5kg
Hammer curls 3 x 8 5kg
Legs/Abs
3 miles on the cross trainer in 21 minutes - I'm going to try and reduce the time it takes to run 3 miles.
Sit-ups 3 x 20
Leg curls 3 x 8 45kg - this felt pretty easy, I probably could have gone up a weight or two.
Seated leg press 4 x 8 85kg
Leg extensions 3 x 8 35kg - this also felt easy but I used it as a cool down exercise.
3 miles on the cross trainer in 21 minutes - I'm going to try and reduce the time it takes to run 3 miles.
Sit-ups 3 x 20
Leg curls 3 x 8 45kg - this felt pretty easy, I probably could have gone up a weight or two.
Seated leg press 4 x 8 85kg
Leg extensions 3 x 8 35kg - this also felt easy but I used it as a cool down exercise.
I don't think I'm doing enough sets so I'm going to double what I'm currently doing.
Chest/Shoulder/Triceps
Chest press
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
8 x 35kg
8 x 35kg
Shoulder press
8 x 20kg
8 x 20kg
8 x 20kg
8 x 15kg
8 x 15kg
8 x 15kg
Pectorial fly
8 x 45kg
8 x 45kg
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
Tricep press
8 x 45kg
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
8 x 40kg
Cable pressdowns
21 x 11.25kg (21s)
8 x 16.25kg
8 x 16.25kg
I wanted to complete 6 sets of 21s but my arms give up after 1 set
I feel like I'm going to be aching tomorrow
Chest/Shoulder/Triceps
Chest press
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
8 x 35kg
8 x 35kg
Shoulder press
8 x 20kg
8 x 20kg
8 x 20kg
8 x 15kg
8 x 15kg
8 x 15kg
Pectorial fly
8 x 45kg
8 x 45kg
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
Tricep press
8 x 45kg
8 x 45kg
8 x 45kg
8 x 40kg
8 x 40kg
8 x 40kg
Cable pressdowns
21 x 11.25kg (21s)
8 x 16.25kg
8 x 16.25kg
I wanted to complete 6 sets of 21s but my arms give up after 1 set
I feel like I'm going to be aching tomorrow
I'm not following a routine as such just trying to work on:
Monday (Chest/Shoulder/Triceps)
Wednesday (Back/Biceps)
Saturday (Legs/Abs)
Most of the routine's I've found online involve squats and deadlifts which I can't do at my gym. I'm going to start adding freeweight exercises to my routine like overhead dumbbell press, bench etc.
Is there anything you would recommend i.e. more sets/reps?
The the numbers of botth sets and reps. Go for (assuming weightloss):
- 3 sets of 12 for most exercises, using 12RM weight or thereabouts (i.e. your third set might need a break in the middle)... the last set should hurt.;
- try and do more on free weights (more calories and more muscles used);
- investigate Bulgarian split squats (big muscle groups use more calories);
So your chest workout might look like (sets*reps):
- Dumbell chest press (3*12)
- Inclinde/decline chest press (3*12)
- Pushups (3*12)
- Overhead dumbell press (3*12)
- Lat raise ss/w tricep pushdowns (3*12)
Gains all over the place.
- 3 sets of 12 for most exercises, using 12RM weight or thereabouts (i.e. your third set might need a break in the middle)... the last set should hurt.;
- try and do more on free weights (more calories and more muscles used);
- investigate Bulgarian split squats (big muscle groups use more calories);
So your chest workout might look like (sets*reps):
- Dumbell chest press (3*12)
- Inclinde/decline chest press (3*12)
- Pushups (3*12)
- Overhead dumbell press (3*12)
- Lat raise ss/w tricep pushdowns (3*12)
Gains all over the place.