- Joined
- 8 Oct 2009
- Posts
- 865
Hi,
I am going to check out a gym tonight with a pool
Typical training week would be:
Monday - Weight Lifting in the morning + 60 mins fast walk in the afternoon
Tuesday - 30-60 mins swimming + 60 mins fast walk in the afternoon
Wednesday - Weight Lifting in the morning + 60 mins fast walk in the afternoon
Thursday - 30-60 mins swimming + 60 mins fast walk in the afternoon
Friday - Weight Lifting in the morning
Saturday & Sunday - Rest
I am planning to follow the program in Steedie's Ultimate Starter Guide:
Monday (Chest/Shoulder/Triceps)
Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8
Wednesday (Back/Biceps)
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8
Friday (Legs/Abs)
Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout
First of all, I assume this routine is a good one for me and better than the one I am currently doing?
I just have some questions regarding the above routine.
1. I usually do 3x12... should I do this or 3x8?
2. What is the optimum dumbbell weight to start with for this program? (Right now doing 3.5kg on each dumbbell)
3. When and how much should I increase the weight from the start weight?
4. Regarding Abdominal Workout, what exercises are there and how many exercises should be done?
Thanks
I am going to check out a gym tonight with a pool

Typical training week would be:
Monday - Weight Lifting in the morning + 60 mins fast walk in the afternoon
Tuesday - 30-60 mins swimming + 60 mins fast walk in the afternoon
Wednesday - Weight Lifting in the morning + 60 mins fast walk in the afternoon
Thursday - 30-60 mins swimming + 60 mins fast walk in the afternoon
Friday - Weight Lifting in the morning
Saturday & Sunday - Rest
I am planning to follow the program in Steedie's Ultimate Starter Guide:
Monday (Chest/Shoulder/Triceps)
Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8
Wednesday (Back/Biceps)
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8
Friday (Legs/Abs)
Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout
First of all, I assume this routine is a good one for me and better than the one I am currently doing?
I just have some questions regarding the above routine.
1. I usually do 3x12... should I do this or 3x8?
2. What is the optimum dumbbell weight to start with for this program? (Right now doing 3.5kg on each dumbbell)
3. When and how much should I increase the weight from the start weight?
4. Regarding Abdominal Workout, what exercises are there and how many exercises should be done?
Thanks