Set A
5min warm up
3 x 12 pull ups 1 min rest interval total time taken 5mins max
5 exercises
40 secs on 20 secs off
Bench Press Machine
Machine back pull
Twisting with 10kg weight
Incline sit ups with weight
Dumb bell flys
Rest between sets:
(3 sets in total)
1min
Total time taken to complete accounting for movement from one station to the
other :20mins
total training time : 30mins ( warm down 5mins )
Set B: 4 sets x 12 reps at 90 percent unless otherwise stated
3 x 12 pullup s 1 min rest interval total time taken 5mins
Bench press free weights 80 percent of maximun u all should be doing 45 to
50kg now varies do not overload but it should not be comfortable.
Latspulldown
Rotary torso left right twist count as 1
Incline situps with 10kg weight x 20 reps
Dips
Each set should take 4mins including movement to each station. 1 min rest
interval.
Total training time 20mins
Total time:30mins same do 5 mins warm down ! After Gym within 15 min, consume
-hard boiled egg (coaches said it was good)
-bread ( 2 slices of bread)
-if you want soya bean (carton will be better)
-100 plus can ( or any sports drink)
-500ml water
- Finally get home and have a proper meal.
After gym diet should be high in carbohydrates to replenish glycogen and naturally water as with all exercises.Protein is essential to build muscle tissue. Since we do not have the protein shake, protein found in bread should be enough to supply protein until we get home. The banana should be able to provide sugar to start replenishing stores and electrolytes to the body. My intial impression is that no, it's not a good program. I say this for two reasons: you seem to be going through these exercises too quickly with not enough time to do the negative reps properly and you're ignoring some major bodyparts...
In both Set A and Set B you do chest, back, core, core, chest. What about legs, shoulders, and arms?
I'd suggest you break down your workouts into simpler components. I'd do something like this so that you work each major bodypart once a week with a higher intensity:
Day 1 Legs
5-8 minute warmup on stationary bike
4X12 hack squat, 90 seconds between each set of 12 (allow longer rest times in between sets of compound exercises)
3X12 on each leg lunges on smith machine rest 60 seconds
3X12 seated leg extensions 60 seconds between each set
3X12 laying hamstring curls 60 seconds between each set
5-8 minutes cool down on treadmill/bike
Day 2 Back and biceps
Warm up do 2X10 seated cable rows light weight(50%)
2X10 preacher curl machine light weight
3X12 wide grip lat pulldowns 60 second rest between
3X12 seated cable rows 60 second rest between
3X12 hammer strength rows 60 second rest between
3X12 standing barbell curls 60 second rest between
3X12 dummbell hammer curls do right arm then left arm then rest 60 seconds
Cool down treadmill/bike
Day 3 OFF
Day 4 Chest and triceps
Warm-up 2X10 seated chest press light (50%)
2X10 cable tricep pushdowns light
3X12 dumbbell chest press 60 second rest between
3X12 bench press..free weight or smith machine 60 second rest between
3X12 incline bench press 60 second rest between
3X12 seated overhead dumbbell tricep extensions 60 second rest
3X12 cable tricep pushdowns with V-bar 60 second rest between
cool down treadmill or bike
Day 5 Shoulders, calves, and core
warm up treadmill or bike 2X10 front dumbbell raises with light weight (50%)
3X12 seated smith machine overhead press 60 second rest between
3X12 dumbbell lateral raises 60 second rest
3X12 reverse pec deck 60 second rest
3X12 standing or seated calf machine
incline situps with weight
rotary torso twist with weight
cool down treadmill or bike
Day 6 OFF
Day 7 OFF
These workouts should take you about 45 minutes to complete including warm up/cool down. Each 3 sets of an exercise should take you 5-6 minutes, with a couple of minutes rest between exercises. Some of the exercises like lunges and hammer curls take longer because you do the left side then the right side before you rest. don't forget the importance on negative reps. each rep should take you 5 seconds...2.5 seconds to do he positive and 2.5 seconds to do the negative. Try it...taking your time to do the negatives will not only make the exercises harder, but you will make strength gains faster too. And please, make sure you use proper form, even if it means lifting less. If you are unsure about proper form, hire a trainer for one session and ask them about form for the exercises you aren't sure about. It's not about trying to look like the toughest guy in the gym. If you use bad form and you get injured, you'll be out of the gym for weeks or months.
Your plan to have some quick carbs in the way of bread and bananas within 15 minutes is a good idea. Make sure you are also getting proteins in the hour before your workout, and a substantial amount of carbs after for the glycogen replenishment. I'm glad that you know about that part. Many guys ignore the diet completely. Where to start? Let me just say a few things:
1. Bread has very little protein in it.
2. Don't use the bench machine. Use the bench.
3. Flyes are dumb.
4. Why don't you work your legs out?
5. You really should just be doing a few compound movements at first:
Bench Press
Chinups
Deadlift
Squats
Dips |
