Good Workout Program for Me.?
I am a 31 year old male in relatively good health. I want to start an exercise program to help me slim up and increase my cardio. I don’t have alot of money to spend on exercise equipment, so weight free and dumbbell exercises are what I am looking for. Any military or MMA style workouts would be great. Be sure to include how many sets and reps and how much rest in between. Thanks.
Monday- Upper Body
Bench Press-
Warm Up- 2 sets of 10- reps of light-moderate weight. 1 minute rest between sets
3 sets of 5 reps. Heavy-Moderate weight. 2 minutes rest between sets.
Triceps-Close Grip Bench Press- 3×8-10 reps with 1-1.5 minute rest between sets
Push Downs-1-2 sets with 8-10- reps 1-1.5 mintues rest.
Biceps Curls-
Warm Up-2x 12-15. 1 minute rest between sets.
4-5 Sets of 8-10 reps Moderate weight. 1 minte to 1.5 mintes rest bewteen.
Abs- Sit ups- 3×10-15, 30 seconds rest between sets
Twisting Crunches- 3×10-15 30 seconds rest between sets
Planks- Get down like u would a pus up, only hold ur body up on ur elbows and forearms. Hold for 30 seconds to 1 minute. 3 times with 30 seconds rest between sets.
Tuesday- Lower Body
Squats- A)Squats- 10×3
B)Dumbell Cleans 10-x3 (right after squats, do the dumbell cleans with no rest. Rest 30 seconds after dumbell cleans, then repeat excersise.
rest for 2 minutes
Deadlift- A)10×5
B)squat jumps 10×5 30 seconds rest between sets
rest for 2-5 minutes
run for 20 mintues.
Weds-Rest, no workout
Thursday- Upper Body
Pull ups- 3 sets to failure. Do as many pull ups as u can each set, then rest for 2 minutes
pull downs-3×10-12 with 1-1.5 minture rest between sets
bent rows-3×10-12 with 1-1.5 mintue rest betweens sets
rest 2 minutes
Shoulders- Overhead Press- 4×6 2 minutes rest between sets
side laterals- 3×10-12 with 1 minute rest between sets
bent laterals-3×10-12 with 1 minute rest
Do abb workout from Monday
Friday-Repeat Tuesday Workout.
Saturday- 20-30 minutes of light cardio. Running, Jump Rope, Swimming,
jog. with abb workout from monday if u feel like ur up to it.
Sunday-Rest
Food wise, eat 30-45 minutes b4 workout, get sum protein RIGHT after workout. eat a good ammout of food all day, and drink as much water as u can. stay a way from lots of sugars, and fats. get lots of sleep, and stretch b4 and after workout. plus sum small stretches on ur days off.
My own fitness regimen combines freestanding warm-ups along with intensive weight training.
I was in a 2-day fitness camp last week and added a new section to my workouts — the 20 yard shuttle run
This makes use of the 0, 20 and 40 yard lines and involves you sprinting from the 20 yard line sprint to the 40 yard line and quickly back to the 0 yard line. Once there, sprint back to the 20 and repeat.