C
cheshuntguy
Guest
Hi
Having had around 12 months of an average 3 days a week workout and one p/trainer session...I lost over two stone of fat and now weigh 82kg. My body fat used to be 33/34 now its 19%. In my workouts I used to do simple stuff to get my fitness up and have now..one year later moved onto a 5 day programme...which is below. What does everyone think about it. I have doen other programmes..roughly changing them every 8-10weeks. Will wamr up for 10 mins at level 9 ont he treadmill...and the trainer ususally gets me on the rower for two or three blasts at max. resistance.
Monday - Legs
Squat - 1 set at 90kg to failure followed by 1 set at 40kg to failure followed by jumpsquats using my own bodyweight to failure. I do this 4 times
Leg Extension 1 set at 70kg followed by 1 set at 35kg to fail. I do these twice.
Leg Curl - 1 set at 40kg to fail, then 1 set at 20kg to fail. I do this twice.
Calve Raises. I do a set at 97kg to fail, then a set at 52kg to fail. I do this three times.
Tuesday - Shoulders
Shoulder Press - 1 set at 45kg to fail, 1 set at 25kg to fail, 1 set at 10kg to fail. I do this 5 times.
Lateral RaiseS. 1 set at 10kg to fail, 1 set at 6kg to fail 1 set at 2kg to fail. All done 5 times.
Dumb-bell Shrugs: 1 set at 20kg to fail, 1 set at 12.5kg to fail. I do this 4 times.
Upright Row - 1 set at 15kg to fail; 1 set at 8kg to fail. I do this 4 times
Weds and Friday
Lat Pulldown - I do a set at 49kg to fail, a set to 35kg to fail. I do this 6 times
Barbell Row - I do a set at 40kg to fail; a set at 20kg to fail and a set at 10kg to fail. I do this 5 times
Concentration Curls - A set at 10kg to fail, then a set at 6kg to fail then a set at 4kg to fail. I dothis twice
Bent over raises. I do 3 sets at 4kg per arm to fail.
Thursday
Flat Fly at 12.5kg to fail. Then at 6 kg to fail. I do this times.
Bench press - I do 4 sets at 40kg - each to fail.
Incline DB Press . I do a set at 12.5 to fail. Then a set at 8kg to fail. I do this 4 times.
Dips. I do 4 sets at 35kg - each to fail.
Barbell Curl - I do a set at 20 to fail. A set at 10kg to fail - I do this twice.
Tricep Pressdown - I do a set at 35kg to fail then a set at 20kg to fail. I do this twice.
Having had around 12 months of an average 3 days a week workout and one p/trainer session...I lost over two stone of fat and now weigh 82kg. My body fat used to be 33/34 now its 19%. In my workouts I used to do simple stuff to get my fitness up and have now..one year later moved onto a 5 day programme...which is below. What does everyone think about it. I have doen other programmes..roughly changing them every 8-10weeks. Will wamr up for 10 mins at level 9 ont he treadmill...and the trainer ususally gets me on the rower for two or three blasts at max. resistance.
Monday - Legs
Squat - 1 set at 90kg to failure followed by 1 set at 40kg to failure followed by jumpsquats using my own bodyweight to failure. I do this 4 times
Leg Extension 1 set at 70kg followed by 1 set at 35kg to fail. I do these twice.
Leg Curl - 1 set at 40kg to fail, then 1 set at 20kg to fail. I do this twice.
Calve Raises. I do a set at 97kg to fail, then a set at 52kg to fail. I do this three times.
Tuesday - Shoulders
Shoulder Press - 1 set at 45kg to fail, 1 set at 25kg to fail, 1 set at 10kg to fail. I do this 5 times.
Lateral RaiseS. 1 set at 10kg to fail, 1 set at 6kg to fail 1 set at 2kg to fail. All done 5 times.
Dumb-bell Shrugs: 1 set at 20kg to fail, 1 set at 12.5kg to fail. I do this 4 times.
Upright Row - 1 set at 15kg to fail; 1 set at 8kg to fail. I do this 4 times
Weds and Friday
Lat Pulldown - I do a set at 49kg to fail, a set to 35kg to fail. I do this 6 times
Barbell Row - I do a set at 40kg to fail; a set at 20kg to fail and a set at 10kg to fail. I do this 5 times
Concentration Curls - A set at 10kg to fail, then a set at 6kg to fail then a set at 4kg to fail. I dothis twice
Bent over raises. I do 3 sets at 4kg per arm to fail.
Thursday
Flat Fly at 12.5kg to fail. Then at 6 kg to fail. I do this times.
Bench press - I do 4 sets at 40kg - each to fail.
Incline DB Press . I do a set at 12.5 to fail. Then a set at 8kg to fail. I do this 4 times.
Dips. I do 4 sets at 35kg - each to fail.
Barbell Curl - I do a set at 20 to fail. A set at 10kg to fail - I do this twice.
Tricep Pressdown - I do a set at 35kg to fail then a set at 20kg to fail. I do this twice.
