Training Plan Ideas
Discussion
As a bit of background - early thirties, fairly sedentary job and feeling a bit unfit. Not a complete lardass - 6ft 3 and maybe 90kgs with a 34 inch waist but certainly got a bit of a belly starting to appear!
Eating isn't too bad Monday to Friday - mostly meat/fish/veg/salad/eggs with the occasional blow out at the weekend.
Exercise - cycle occasionally and quite enjoy walking so do 10 miles or a couple of times a month but little else.
Basically just looking for some advice as to what to concentrate on to improve things. I've no desire to put on serious muscle mass but looking a bit better/leaner with my shirt off without getting too skinny is probably my main goal. Absolutely despise running but up for pretty much anything else.
Any thoughts or suggestions welcome.
Eating isn't too bad Monday to Friday - mostly meat/fish/veg/salad/eggs with the occasional blow out at the weekend.
Exercise - cycle occasionally and quite enjoy walking so do 10 miles or a couple of times a month but little else.
Basically just looking for some advice as to what to concentrate on to improve things. I've no desire to put on serious muscle mass but looking a bit better/leaner with my shirt off without getting too skinny is probably my main goal. Absolutely despise running but up for pretty much anything else.
Any thoughts or suggestions welcome.
Mark Lauren's stuff is worth a look. A good selection of workouts using nothing more than your own body weight and a chair/table/towel as applicable.
If you can do your workouts naked in your own house, you have less excuses for not doing them.
If you can do your workouts naked in your own house, you have less excuses for not doing them.
Got access to weights? If so, Rippetoe's Starting Strength is a good... er... start. It is about getting stronger and you will put on muscle but you can stop when you think it's enough and just maintain. Assuming you don't get addicted to the "gainz". http://amzn.to/2vsl2Qm
LordGrover said:
LimaDelta said:
Mark Lauren's stuff is worth a look.
Looks like a Frank Medrano who's not afraid to eat.My training plan
Was my plan for getting down to my 'fighting weight' and getting some shape. Worked slowly but surely - until I started working away and living in a hotel for last 5 months....
Day 1
Back,shoulders and triceps
Starting with a 10 min warmup on your choice of CV then into 5x30s sprints on the rower to properly warm up your shoulders and lower back.
• Lat pull down 4x12
• Seated row (straight bar) 3 X 12
• Single arm row 3x10
• Assisted pull ups 3 X failure
• Seated shoulder press 3x10
• Prone fly 3x20
• Side raises 3x20
• Front raise 3x20
• Kneeling triceps extension (rope) 4x12 1xdropset
• Straight bar triceps extension 4×12
Day 2
Before starting burn off 200 calories on rower and 200 on treadmill
Make sure you’re stretching properly before deadlifts.
Deadlifts ,and chest
• Deadlifts 4x10 50kg
• Chest press 1 X warm up set 3 X 8 (slow , straight into 8 fast)
• Incline chest press 3x8 (same as above)
• D/b press 4x12
• Cable fly 3 X 15
• Pec Dec 3 X 15
• Front chest raises 3x20
Day 3
Legs and biceps
Before starting burn off 400 calories on the upright bikes.
• Working set Bicep curl with bar 1 x warm up 3 X failure (heavy weight)
• Half reps with 15 kg 3x20
• Barbell squats 3 X 12
• Leg press 4x12
• Leg extension 3 X 12
• Lying hamstring curl 4x12
• Walking lunges 3 X length of burn area
• Calf raises 4 X failure
• Calf extension 4 X failure
Day 4
High intensity day
Before starting this day I want you to have burnt off 400 calories on your choice of cv kit.
• Battle rope alternate 5x30s
• Battle rope slams 5x30s
• Rowing sprints of 1 min straight into 15 kettle bell swings to 5 burpees. ..repeat 4 times
• Squat press with dumbbells 3 X 15
• Prowler push 3 X length
Was my plan for getting down to my 'fighting weight' and getting some shape. Worked slowly but surely - until I started working away and living in a hotel for last 5 months....
Day 1
Back,shoulders and triceps
Starting with a 10 min warmup on your choice of CV then into 5x30s sprints on the rower to properly warm up your shoulders and lower back.
• Lat pull down 4x12
• Seated row (straight bar) 3 X 12
• Single arm row 3x10
• Assisted pull ups 3 X failure
• Seated shoulder press 3x10
• Prone fly 3x20
• Side raises 3x20
• Front raise 3x20
• Kneeling triceps extension (rope) 4x12 1xdropset
• Straight bar triceps extension 4×12
Day 2
Before starting burn off 200 calories on rower and 200 on treadmill
Make sure you’re stretching properly before deadlifts.
Deadlifts ,and chest
• Deadlifts 4x10 50kg
• Chest press 1 X warm up set 3 X 8 (slow , straight into 8 fast)
• Incline chest press 3x8 (same as above)
• D/b press 4x12
• Cable fly 3 X 15
• Pec Dec 3 X 15
• Front chest raises 3x20
Day 3
Legs and biceps
Before starting burn off 400 calories on the upright bikes.
• Working set Bicep curl with bar 1 x warm up 3 X failure (heavy weight)
• Half reps with 15 kg 3x20
• Barbell squats 3 X 12
• Leg press 4x12
• Leg extension 3 X 12
• Lying hamstring curl 4x12
• Walking lunges 3 X length of burn area
• Calf raises 4 X failure
• Calf extension 4 X failure
Day 4
High intensity day
Before starting this day I want you to have burnt off 400 calories on your choice of cv kit.
• Battle rope alternate 5x30s
• Battle rope slams 5x30s
• Rowing sprints of 1 min straight into 15 kettle bell swings to 5 burpees. ..repeat 4 times
• Squat press with dumbbells 3 X 15
• Prowler push 3 X length
I'm using this plan at the moment.
http://www.muscleandfitness.com/workouts/workout-r...
I've already done it once but starting again.
I start with 24 minutes on the bike (around seven miles) then do whatever it tells me to do before going back on the bike for seven minutes to cool down.
My aim is mainly to lose weight at the moment. Was the wrong side of 20 stone at 6ft 4. Started last month and down a stone, have also improved my diet massively.
http://www.muscleandfitness.com/workouts/workout-r...
I've already done it once but starting again.
I start with 24 minutes on the bike (around seven miles) then do whatever it tells me to do before going back on the bike for seven minutes to cool down.
My aim is mainly to lose weight at the moment. Was the wrong side of 20 stone at 6ft 4. Started last month and down a stone, have also improved my diet massively.
To update - got a copy of the Mark Lauren - You are your own gym and had a good read through.
Some of it is a bit "American" for my tastes but that can be easily filtered out and the exercises seem well out and comprehensive.
After the first week of the suggested plan every muscle in my body seems like it's on fire so it hopefully it's working!
Will update in a few months.
Some of it is a bit "American" for my tastes but that can be easily filtered out and the exercises seem well out and comprehensive.
After the first week of the suggested plan every muscle in my body seems like it's on fire so it hopefully it's working!
Will update in a few months.
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