Help with a workout plan.

[bree]

Yeah the total gym I wanted was a wee bit more than that. I was interested in it more for the pilates routines that I could invent with it. More or less I am looking at your opinion on the range of motion it gives the user.

I think the range of movements are quite good and reading the booklet that comes with it, it seems to cover all the major muscle groups. For myself I find it good although the only thing I dislike is you have to attach an extra piece to do certain workouts and also increase or decrease the height is annoying.

You could always hire the one you are interested in to see how you like it before buying one.

Not sure if this what you were referring too?

[The13ig13adWolf]

I gather it is best to do cardios on seperate days to weights?

not necessarily. you can do it on the same day if you prefer, just post-workout or at a different time of the day.

I think I might sit down have a good read of everything again and work out a plan based on the equipment I have at home plus the dumbells I will buy (been looking at them anyway) and the physical assessment and base it on that. Then I'll post it up to get opinions on it.

good idea.

[bree]

Ok, worked out a plan with help from the Body for Life site.
It seems good to me though, but hey I'm a beginner. Any thoughts? and feel free to change/add or suggest something different.

MON---Upper Body
TUES--Cardio (AM) Aerobic - (PM) Run 20mins
WED---Lower Body
THUR--Cardio (AM) Aerobic - (PM) Run 20mins
FRI----Upper Body
SAT---Cardio (AM) Aerobic - (PM) HIIT Jog 5min Sprint 2min (35min)
SUN---Rest

Situps and knee pushups each day to failure.

Upper Body

Dumbbell Bench Press----5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Dumbbell Flyes-----------1 set x12 - Rest 2 mins.
One-Arm Dumbbell Row---5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Seated Cable Rows-------1 set x12 - Rest 2 mins.
Front Raises--------------5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Seated Dumbbell Presses --1 set x12 - Rest 2 mins.
Dumbbell Curls-------------5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Hammer Curls--------------1 set x12 - Rest 2 mins.
Triceps Kickbacks----------5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Bench Dips----------------1 set x12

Adding more weight on 3rd and 4th sets, reduce on 5th set.

Lower Body

Leg Extensions----5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Leg Presses-------1 set x12 - Rest 2 mins.
Dumbbell Lunges---5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Lying Leg Curls----1 set x12 - Rest 2 mins.
Seated Calf Raises --5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Standing Heel Raises----1 set x12 - Rest 2 mins.
Floor Crunches--------5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Reverse Crunches-----1 set x12 - Rest 2 mins.

I will be doing at least 30 (or shall I do until failure?) knee push ups everyday until I can do the normal pushups. I'll try to do the normal pushups everyday if I can. I'll be doing situps as well and also handgrip strengthning.
Do you think it would be good to add cycling and maybe some jump rope?
The Aerobics will be the Billy Blanks dvds that I have bought.

So what do you all think of this? Any advice appreciated.

[The13ig13adWolf]

tons of volume here and you're a little unbalanced. your triceps and biceps are significantly smaller muscles than your chest and back but you're working them equally.

you're lower body workout needs exercises like deadlifts and squats. IMO they are key but that's my opinion.

Upper Body

Dumbbell Bench Press----5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Dumbbell Flyes-----------1 set x12 - Rest 2 mins.
One-Arm Dumbbell Row---5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Seated Cable Rows-------1 set x12 - Rest 2 mins.
Front Raises--------------5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Seated Dumbbell Presses --1 set x12 - Rest 2 mins.
Dumbbell Curls-------------5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Hammer Curls--------------1 set x12 - Rest 2 mins.
Triceps Kickbacks----------5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Bench Dips----------------1 set x12

Adding more weight on 3rd and 4th sets, reduce on 5th set.

i'd drop both the DB curls and the Tri Kickbacks and replace the dips with skull crushers. keep in mind that your bis and tris are being worked on other compound exercises you've incorporated. one isolation move at the tail end of your workout is plenty. dips are a great exercise but it's not isolating your triceps as it's a compound movement.

Lower Body

Leg Extensions----5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Leg Presses-------1 set x12 - Rest 2 mins.
Dumbbell Lunges---5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Lying Leg Curls----1 set x12 - Rest 2 mins.
Seated Calf Raises --5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Standing Heel Raises----1 set x12 - Rest 2 mins.
Floor Crunches--------5 sets (x12,10,8,6,12) Rest 1 min after 4th set.
Reverse Crunches-----1 set x12 - Rest 2 mins.

I will be doing at least 30 (or shall I do until failure?) knee push ups everyday until I can do the normal pushups. I'll try to do the normal pushups everyday if I can. I'll be doing situps as well and also handgrip strengthning.
Do you think it would be good to add cycling and maybe some jump rope?
The Aerobics will be the Billy Blanks dvds that I have bought.

So what do you all think of this? Any advice appreciated.

i'd drop both the leg extensions and presses and start off with Full Squats and Romanian DLs. with all the cardio you'll be doing i don't think it's necessary to do the cycling and/or jump roping unless you want to replace one of the aerobics days with it. although you'd probably be better off replacing one of the aerobics days with a longer run to better prepare you cardiovascularly. why aerobics on the HIIT day? i'd definitely scrap Billy on Saturday.

i don't really understand the 5 set/1 set loading parameters. is that how BFL is set up?

[bree]

tons of volume here and you're a little unbalanced. your triceps and biceps are significantly smaller muscles than your chest and back but you're working them equally.

Do you mean I should be doing more with my back and chest? Is that what you mean by 'unbalanced'? What do you mean by 'volume'? Sorry I really am new to all this.

you're lower body workout needs exercises like deadlifts and squats. IMO they are key but that's my opinion.

I don't have a barbell at the moment so don't know how I'd go about doing them.

i'd drop both the DB curls and the Tri Kickbacks and replace the dips with skull crushers. keep in mind that your bis and tris are being worked on other compound exercises you've incorporated. one isolation move at the tail end of your workout is plenty. dips are a great exercise but it's not isolating your triceps as it's a compound movement.

So skull crushers would be isolating the triceps? Looks like I should get a barbell then.

i'd drop both the leg extensions and presses and start off with Full Squats and Romanian DLs. with all the cardio you'll be doing i don't think it's necessary to do the cycling and/or jump roping unless you want to replace one of the aerobics days with it. although you'd probably be better off replacing one of the aerobics days with a longer run to better prepare you cardiovascularly. why aerobics on the HIIT day? i'd definitely scrap Billy on Saturday.

With the run how much longer, 30mins or more?

i don't really understand the 5 set/1 set loading parameters. is that how BFL is set up?

Yeah BFL set it up like that ---> http://www.bodyforlife.com/exercise/weighttraining.asp

So does it all look good to building strength and endurance for the testing?

Thanks for your help.

[The13ig13adWolf]

Do you mean I should be doing more with my back and chest? Is that what you mean by 'unbalanced'? What do you mean by 'volume'? Sorry I really am new to all this.

by volume i mean there are a ton of exercises. don't add more back and chest, take out some bis/tris.

I don't have a barbell at the moment so don't know how I'd go about doing them.

you can do them with DBs.

So skull crushers would be isolating the triceps? Looks like I should get a barbell then.

yes. until you have access to a BB you could always do overhead presses.

With the run how much longer, 30mins or more?

i wouldn't go for time so much on the longer runs as distance. maybe have 1 run per week at 2 miles regardless of how long it takes. what kind of shape are you in cardiovascularly? can you run a mile (or two) at a moderate pace without stopping.

Yeah BFL set it up like that ---> http://www.bodyforlife.com/exercise/weighttraining.asp

So does it all look good to building strength and endurance for the testing?

Thanks for your help.

i'll definitely check it out.

try it out and monitor your progress. keep a journal on your exercises/sets/reps/weight and monitor your strength/weight increases. if you hit a plateau, some changes will need to be made but being relatively new to lifting gives you an advantage in that you should definitely make some great gains regardless.

[bree]

i wouldn't go for time so much on the longer runs as distance. maybe have 1 run per week at 2 miles regardless of how long it takes. what kind of shape are you in cardiovascularly? can you run a mile (or two) at a moderate pace without stopping.

I am not athletic put it that way...lol. Yeah I could manage 2 miles. I hate running but no pain no gain. I'm waiting on new runners that are especially for my type of foot so hopefully that will help.

I now feel more in control of what I have to do, instead of 'what exercise do I do today?' Without a workout plan, I'm lost in what to do. Hopefully, this will get me going good, along with protein and a good diet that maintains my weight or at least put a bit more on.

Thanks again and it's nice of you to take the time to advise me, cause I'm sure you are very busy yourself.