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My routine is as follows:
1. 5 min. Warm-Up
2. 20 minutes on stairmaster (interval training setting, level 6 or 7)
3. 20 Push Ups, 30 sit ups times x3 sets (rest in between each set)
4. 14-12-8-8 dumbbell curls (25 lbs.)
5. 2 sets of 100 jumping jacks at good pace with 2-3 min. rest in between.
I chose this routine to try and lose weight, retain muscle and improve overall cardio as I've gotten quite out of shape and don't feel like joining a gym for serious lifting until I'm back in decent shape.
I'm wondering, is this routine redundant and/or wasteful? Can it be improved or added upon? General advice inb4 "get membership" is greatly appreciated.
>>
nah probably should incorporate some more body weight exercises, maybe some pullups, different pushup variations and maybe some more core. make sure your diet is in order.
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>serious lifting until I'm back in decent shape
THATS THE REASON YOU LIFT YOU FUCKING FAGGOT
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>>42454886
I don't like it personally.
Here's what I'm doing for a bit of functional fitness as I'm going away for military soon. I also do running and weighted pack marches on the off days. I'd suggest something similar for you that's "functional" as they say.
Workout I
1.
FRONT SQUAT TO PRESS
Sets: 3 Reps: 10 Rest: 1 min
2.
RENEGADE ROW
Sets: 3 Reps: 10 Rest: 1 min.
3.
T-PUSHUP
Sets: 3 Reps: 10 Rest: 1 min.
4.
DUMBBELL CHOP
Sets: 3 Reps: 10 Rest: 1 min.
5.
PULLUP TO KNEE RAISE
Sets: 3 Reps: 10 Rest: 1 min.
Workout II
1.
INVERTED ROW
Sets: 3 Reps: 10 Rest: 1 min.
2.
KETTLEBELL SWING
Sets: 3 Reps: 10 Rest: 1 min.
3.
UP-DOWN PLANK PUSHUP
Sets: 3 Reps: 10 Rest: 1 min.
4.
CROSS-BODY CLEAN AND PRESS
Sets: 3 Reps: 10 Rest: 1 min.
5.
STEP-UP TO OVERHEAD PRESS
Sets: 3 Reps: 10 Rest: 1 min.
Workout III
1.
LUNGE W/ OVERHEAD PRESS
Sets: 3 Reps: 10 Rest: 1 min.
2.
FEET-ELEVATED PUSHUP
Sets: 3 Reps: 10 Rest: 1 min
3.
CLOSE-GRIP CHINUP
Sets: 3 Reps: 10 Rest: 1 min.
4.
BURPEE TO BROAD JUMP
Sets: 3 Reps: 10 Rest: 1 min.
5.
BARBELL ROLLOUT
Sets: 3 Reps: 10 Rest: 1 min.
>>
Rate mine lads
Pull
>Deadlift 5 sets
>Barbell row 5 sets
>T Bar row 4-5 sets
>Lat pulldown 5 sets
>Seated cable row 5 sets
>One arm DB rows 3-4 sets
>Barbell curls
>DB curls
>Hammer curls
Push
>Bench
>Incline Bench
>Decline DB press
>Incline DB press
>Cable flys
>Pec deck or db flys depending on how bad my shoulder hurts
>Chest press machine
>Close grip bench
>Tricep pushdown
Legs/Shoulders
>Squat
>OHP
>Leg extensions
>Leg curls
>Calf raises
>DB ohp
>DB raises
>few bicep curls cause my arms usually feel fine by leg day
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>>42455341
What reps?
Lots of chest and back but no traps
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>>42455394
for chest/back stuff lower reps, usually around 6-8
for legs, shoulders, arms, I try to do 8-12
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Yeah dude keep at it. With enough jumping jacks you'll look like Steve in no time
>>
>>42454886
Drop the push ups, sit ups, and jumping jacks.
Add in some compounds like squats and deadlifts, but make sure to do them early in your workout before cardio.
>>
No gains/10
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