After searching around the net for workouts, I think I found on that will suit me nicely. As I mentioned in my makeshift weight loss plan, I was going to try and find a workout routine that I can fit around my work/life schedule. This plan works out nicely because it is only 3 days a week. I already do Tae Kwon Do one day out of the week so I figure about 4 days a week of working out should do the trick. This entry contains the specs of the workout routine…
Below is the actual workout:
- Day 1 – Friday
- Seated Row – 6-10 Reps
- Pullup – 6-10 Reps
- Barbell Pullover – 6-10 Reps
- Close-grip Bench Press – 6-10 Reps
- One-arm Cable Pushdown – 6-10 Reps
- Barbell Curl – 6-10 Reps
- Dumbell Hammer Curl – 6-10 Reps
- Day 2 – Sunday
- Barbell Squat – 6-10 Reps
- Dumbell Lunge – 6-10 Reps
- Leg Extension – 6-10 Reps
- Barbell Deadift – 6-10 Reps
- Leg Curl – 6-10 Reps
- Ab Crunch – 15-25 Reps
- Oblique Crunch – 15-25 Reps
- Day 3 – Tuesday
- Dumbell Bench Press – 6-10 Reps
- Incline Hammer Press – 6-10 Reps
- Bar Dips – 6-10 Reps
- Dumbell Shoulder Press – 6-10 Reps
- Upright Barbell Row – 6-10 Reps
- Standing Calve Raise – 8-12 Reps
- Seated Tibilais Raise – 8-12 Reps
When Will it Start?!
Right now I am pretty out of shape and I am afraid that if I just jump into the routine above I am going to hurt myself or at least stress muscles that currently assist weaker muscles. I will put together an entry to explain this a little better, but right now I will give myself 1-2 weeks of daily yoga in hopes i can tone the muscles i use daily and resurrect the ones i normally do not. Read my entry regarding yoga here!
good luck, i too am on a mission to loose weight
I would lift half the weight for each excersise before doing them to warm up and activate the muscle. Also you might want to do 2 or 3 sets of each of these exercises. Do 10 minutes of cardio before u workout also it will warm you up and assist in preventing injury.