My new workout programme- Sarah

Hi peeps
Sorry haven't been on for a bit, Easter hols and everything, had a week off the gym although not intentionally,been away for a few days and basically having family time which is always more important.
Started back at the gym last Sunday with a new programme thought I would let you know what one of them is and what I am doing, changing my Sunday for a Monday too as of this coming week.

Monday-Chest & Back

Barbell bench press- set 1, 15 reps, set 2,12 reps, set 3, 10 reps increasing weight each set.

Barbell incline bench press- set 1, 15 reps, set 2, 12 reps, set 3,10 reps
Increasing weight each set

Dumbbell straight arm pullover- set 1, 15 reps, set 2, 12 reps, set 3, 10 reps increasing weight each set

Pull ups- to aim for 25

 Barbell bent over row- set 1, 15 reps, set 2, 12 reps, set 3, 10 reps increasing weight each set

Barbell dead lift- set 1, 10 reps, set 2, 6 reps, set 3, 4 reps increasing weight each set

Crunches- 5 sets of 25 reps

Cardio- 30 minutes

Did this for the first time last Sunday and boy did I know about it the following day, a really good workout, the only thing I can't do yet are pull ups I haven't quite got the upper body strength to do one, I will one day.

Will leave this for today and come back again with my other two workouts.
Many thanks
Sarah x

My new workout program -Mark

Hi again, it's me, Mark,

Here's my workout program for the foreseeable future.  I won't go into the individual exercises now until I can talk about doing them with perfect form...this workout comes from Arnold Schwarzeneggers "Encyclopedia for modern bodybuilding" I borrowed this from my local library then ordered a copy 2 days later.

This book covers everything and its heavy enough to be used as free weights itself!




These workouts are to be done twice a week, therefore 6 days a week with 1 day of proper rest.

Workout 1 (aka Monday+Thursday)
                   
                    Chest, back, abs and 30 mins cardio

Workout 2 (aka Tuesday+Friday)

                    Shoulders, arms, abs and 30 mins cardio

Workout 3 (aka Wednesday+Saturday)

                    Thighs, calves, lower back, abs and 30 mins cardio

This is going to be the hardest workout program I have ever attempted but I will succeed, nothing will stop me achieving what I want.  There will be obstacles but it's how you overcome them will define my success...I can't wait for it to start and it starts from today!

Thanks for reading

Mark

My workout

Hi all,

I thought i'd share my current workout regime.  I have been doing this for the last 4 weeks and i have 4 weeks to go,  although my work has got in the way so i havent been able to do this religiously (thats how it goes during stocktaking when you work in a shop!)

I try wherever possible to start this on a Monday.The first 2 workouts start with 10 mins of steady state cardio...ie Bike, treadmill or the cross trainer.

Monday - legs & calves
Tuesday - Back
Wednesday - Cardio or rest day its personal choice.

Thursday - chest & shoulders
Friday - rest day
                              Saturday - Back & triceps
                              Sunday - rest day

I won't go into the individual excercises as i don't have the experience or knowledge to explain what muscles are targeted with each rep and how to perform it with proper form. 

That's it for now, I'll speak soon.

Regards Mark