|
2001/10/20, 11:12 AM
Hello all you members I was wondering if you could give me some feedback on my exercise routine. Please let me know if I'm either overdoing/underdoing a muscle group or if there is a better exercise. Some additional background I'm a 44 year old male working with free weights out of my home.
I usually exercise every other day and start out by doing 30-45 minutes of cardio either outdoors(weather permitting) or use the treadmill. Then I go on to the weight training part after stretching for 10 minutes or so. I always stretch before and after each exercise.
Exercise # of sets #of reps
Bench Press 4 8-12
Dumbell Fly 2 10
Knee Extension 2 15
Knee Flexion 2 20
Toe Raises 2 20
Dumbell side lifts 2 15
Goodmornings 2 15
Military Press 3 8-12
Shoulder Shrugs 2 15
Bent Rowing 2 15
Tricep Press 2 15
Bar Curl 2 8-10
Concentration Curl 2 8-10
Crunches 2 20
Leg Raises 2 15
|
|
|
|
2001/10/21, 07:43 AM
hmm so much chest...and so little rear delt.. seems like a lot of lifting actually. I'm curious that you have side raises (for the side delt), front raises (for the front delt) but no shoulder presses (that hit the whole shoulder).. but your routine seems really long..how long does this take you to do? Try to keep you lifting between 30 and 60 minutes, I usually shoot for 30... but other than that...looks good....wait...I would substitute a more compound movement for a more specific one...like your concentration curl (more of a finishing move) try regular curls instead...or even hammer curls (since you don't have any forearm exercises there)
But looks GRRRRREAT! Keep at it!
-Ken
|
|
2001/10/21, 12:18 PM
What I also notice is that you are doing cardio before lifting, and I think you should lift first. Also, if you are looking to gain mass, you need to do fewer reps, but if you are toning, the reps are okay.
Just my 1/2 cent (adjusted for inflation)
|
|
2001/10/21, 05:42 PM
I usually like to do my cardio first so that I'm really warmed up and I'm burning off some fat calories and hopefully replacing it with some muscle, but if there's more benefit in doing it after, please let me know. Also my goal is to tone up with the addition of some mass, but my first priority is to tone.
|
|
2001/10/21, 11:11 PM
That is a very good exercise schedule you have there. All you got to do is make sure you keep it up and running do not give up. Good Luck
|
|
2001/10/22, 09:12 AM
Yea..the most important thing is to do SOMETHING...keep up with this and see what happens...if you want to modify it..then go for it. I used to do my cardio before working out only because I HATE CARDIO...now I do it afterwards..and notice that I have more engergy to lift. It's like what I say when people ask me "What's the best word processing program." I say "the one that you know."
so.."What's the best workout?" "The one that you'll actually DO!" Keep it up!
Ken
|
