Hi there
Well joined the gym a couple of weeks ago and to begin with was just doing my own thing, so say 60 mins cardio, mainly a mixture of bikes and the arm cycle thing. Followed by 10-15mins rowing and then onto the weights followed by swimming sometimes.
I've been doing free weights since Christmas but mainly just working on my arms and I've seen improvements and joined the gym to get more serious about building some muscle mass (I don't want to bulk up and be huge or look fat but an increase in size would be good) and toning up getting fitter.
Before I started the gym I was around 12.5st and now just over 2 weeks I have actually increased in weight to just under 13st but fat seems to have gone from my stomach so am guessnig the extra weight is from muscle mass.
Anyway I spoke with an instructor last week, explained to him I want to build mass a little and tone up, so he gave me the following programme:-
1. 10mins of rowing at level 10 (Thats it for my cardio even though I still get on bikes from time to time, is this bad?) My instructor says that is all I need to do.
2. 6x sets of 10 chest press with light to heavy weights.
3. 4x set of 10 peck deck, medium weight.
4. 6x set of 10 shoulder press, light to heavy weights.
5. Should raise side with medium free weights (6kg), 4x sets of 10.
6. 6x set of 10 vertical traction with light to heavy weights.
7. 4x set of 10 upper back with medium weight.
8. 4x set of 10 bicep curl with mediom weight.
9. 4x set of 10 tricep extension with medium weight.
10. 4x set of 10 abcrunch with medium weight.
11. 4x set of 10 leg press with medium weight.
12. Leg raise - 4x set of 10 (matt)
13. Situps/abcrunch - 4x set of 20 (matt)
14. Oblique twist - 4x set of 15 (matt) - Now I seem to struggle with this one!
At weekends I also do about 50-100 lengths in the pool as well followed by much relaxing in the sauna, steam room and spa.
Now my questions are:-
1. Does my routine seem good, he said in about 4 weeks to check back with him to measure my body fat and take measurements etc?
2. He mentioned protein drinks and these I've not ventured into yet but I have found the following site:- http://www.reflex-nutrition.com/store.php?sub=1&id=2
3. I am doing this routine 3-4 days a week and taking breaks for a day when I feel I am acheing etc.
Now what I don't want to do is look fat or put any fat on, what I want is to build muscle mass and tone up, increases in strength and fitness will all be a bonus. Now the two protein drinks standing out to me are the Instant Whey and One Stop. Now which would you guys suggest or would you recommend avoiding them?
Well joined the gym a couple of weeks ago and to begin with was just doing my own thing, so say 60 mins cardio, mainly a mixture of bikes and the arm cycle thing. Followed by 10-15mins rowing and then onto the weights followed by swimming sometimes.
I've been doing free weights since Christmas but mainly just working on my arms and I've seen improvements and joined the gym to get more serious about building some muscle mass (I don't want to bulk up and be huge or look fat but an increase in size would be good) and toning up getting fitter.
Before I started the gym I was around 12.5st and now just over 2 weeks I have actually increased in weight to just under 13st but fat seems to have gone from my stomach so am guessnig the extra weight is from muscle mass.
Anyway I spoke with an instructor last week, explained to him I want to build mass a little and tone up, so he gave me the following programme:-
1. 10mins of rowing at level 10 (Thats it for my cardio even though I still get on bikes from time to time, is this bad?) My instructor says that is all I need to do.
2. 6x sets of 10 chest press with light to heavy weights.
3. 4x set of 10 peck deck, medium weight.
4. 6x set of 10 shoulder press, light to heavy weights.
5. Should raise side with medium free weights (6kg), 4x sets of 10.
6. 6x set of 10 vertical traction with light to heavy weights.
7. 4x set of 10 upper back with medium weight.
8. 4x set of 10 bicep curl with mediom weight.
9. 4x set of 10 tricep extension with medium weight.
10. 4x set of 10 abcrunch with medium weight.
11. 4x set of 10 leg press with medium weight.
12. Leg raise - 4x set of 10 (matt)
13. Situps/abcrunch - 4x set of 20 (matt)
14. Oblique twist - 4x set of 15 (matt) - Now I seem to struggle with this one!
At weekends I also do about 50-100 lengths in the pool as well followed by much relaxing in the sauna, steam room and spa.
Now my questions are:-
1. Does my routine seem good, he said in about 4 weeks to check back with him to measure my body fat and take measurements etc?
2. He mentioned protein drinks and these I've not ventured into yet but I have found the following site:- http://www.reflex-nutrition.com/store.php?sub=1&id=2
3. I am doing this routine 3-4 days a week and taking breaks for a day when I feel I am acheing etc.
Now what I don't want to do is look fat or put any fat on, what I want is to build muscle mass and tone up, increases in strength and fitness will all be a bonus. Now the two protein drinks standing out to me are the Instant Whey and One Stop. Now which would you guys suggest or would you recommend avoiding them?