Okay Im 101 KG 24 male.
I have joined up to the gym, its fantastic, ive done it many times before but soon fell off the wagon, but this time im enjoying what i do so I know ill keep at it.
Here is my question. I want to go the gym and lose weight and build muscle mass. I read that i should really rest 7 days after weight training, but Im not having any of this as I feel good and not sore.
Ive researched this and and came up with my own program.
Cardio/ Weight training program A Day 1
Cardio Only Day 2
Cardio/ Weight training program B Day 3
Rest Day 4
Repeat the Cycle.....
Here is a breakdown of my program:.
Cardio/ Weight Training 1
Steady State Cardio
Rowing 110cal
Bike 110cal
Elliptical 110cal
treadmill 110cal
Wave 60cal
Treadmill Sprint 30cal
Weight program A
Arm Ext 2SETS X 8REPS X 40KG
Chest Incline 2SETS X 8REPS X 35KG
Chest Press 2SETS X 8REPS X 35KG
Shoulder Press 2SETS X 8REPS X 35KG
Abductor 2SETS X 12REPS X 50KG
Abductor 2SETS X 12REPS X50KG
Leg Press 2SETS X 12REPS X50KG
Ab Crunch (manual) 2SETS X 25 REPS.
Its not performed in that order, I try to alternate between muscle groups to allow them to rest.
Weight training program b is pretty much the same but just different machines.
Leg Curl
Rotary Calf
Abdominal Crunch (machine)
Low Row
Pulley
Pectoral.
Their is a plethora of information on the web, the problem is that it all conflicts and no advice is tailoured to my needs, also I down want to turn this into something scientiftic, where im buying tubs of muscle powder and popping vitimin pills all day.
Can someone tell me if this sounds okay. I was thinkin g of a pyrimid structure where I could do three sets and different reps.
I have joined up to the gym, its fantastic, ive done it many times before but soon fell off the wagon, but this time im enjoying what i do so I know ill keep at it.
Here is my question. I want to go the gym and lose weight and build muscle mass. I read that i should really rest 7 days after weight training, but Im not having any of this as I feel good and not sore.
Ive researched this and and came up with my own program.
Cardio/ Weight training program A Day 1
Cardio Only Day 2
Cardio/ Weight training program B Day 3
Rest Day 4
Repeat the Cycle.....
Here is a breakdown of my program:.
Cardio/ Weight Training 1
Steady State Cardio
Rowing 110cal
Bike 110cal
Elliptical 110cal
treadmill 110cal
Wave 60cal
Treadmill Sprint 30cal
Weight program A
Arm Ext 2SETS X 8REPS X 40KG
Chest Incline 2SETS X 8REPS X 35KG
Chest Press 2SETS X 8REPS X 35KG
Shoulder Press 2SETS X 8REPS X 35KG
Abductor 2SETS X 12REPS X 50KG
Abductor 2SETS X 12REPS X50KG
Leg Press 2SETS X 12REPS X50KG
Ab Crunch (manual) 2SETS X 25 REPS.
Its not performed in that order, I try to alternate between muscle groups to allow them to rest.
Weight training program b is pretty much the same but just different machines.
Leg Curl
Rotary Calf
Abdominal Crunch (machine)
Low Row
Pulley
Pectoral.
Their is a plethora of information on the web, the problem is that it all conflicts and no advice is tailoured to my needs, also I down want to turn this into something scientiftic, where im buying tubs of muscle powder and popping vitimin pills all day.
Can someone tell me if this sounds okay. I was thinkin g of a pyrimid structure where I could do three sets and different reps.