heisalive1
New member
Looking for any tips, my goal is to hit a little of everything. Is there anything I’m over/under working? Is there anything I should add?
Doing a lot of machines for now until I’m completely comfortable with the motions as my job is physical so can’t afford to strain myself.
I hope to switch most workouts to free weights eventually.
I’m constantly rearranging the workout and adjusting weight as it gets easier. I’ve been on this routine for ~2 months and I’m definitely seeing progress. My goal is to get to ~12% body fat, I don’t want to be ripped, just healthy.
(Sorry for the formatting it messed up)
Monday/Wednesday: Upper ~2Hrs
Stretch
30 Sit-ups
30 Push-ups
Light Jog 30-60 Minutes
Curls 3 Sets 15 20LB Bells
Delt Raises 3 Sets 15 10LB Bells
Vertical Press 3 Sets 15 30LB Bell
Low Row 3 Sets 15 90LB Machine
Lat Pulldown Wide 3 Sets 15 105LB
Chest Press 3 Sets 15 90LB Machine
Pectoral Fly 3 Sets 15 60LB Machine
Overhead Triceps 3 Sets 15 60LB
Shoulder Press 3 Sets 15 60LB Machine
Lower Back 3 Sets 15 125LB Machine
MTS High Row 3 Sets 15 50LB Machine
Punching Bag 20 Minutes
Basketball 10 Minutes
Tuesday/Thursday: Lower ~3Hrs
Stretch
30 Sit-ups
30 Push-ups
Light Jog 30-60 Minutes
1 Mile
Doing a lot of machines for now until I’m completely comfortable with the motions as my job is physical so can’t afford to strain myself.
I hope to switch most workouts to free weights eventually.
I’m constantly rearranging the workout and adjusting weight as it gets easier. I’ve been on this routine for ~2 months and I’m definitely seeing progress. My goal is to get to ~12% body fat, I don’t want to be ripped, just healthy.
(Sorry for the formatting it messed up)
Monday/Wednesday: Upper ~2Hrs
Stretch
30 Sit-ups
30 Push-ups
Light Jog 30-60 Minutes
Curls 3 Sets 15 20LB Bells
Delt Raises 3 Sets 15 10LB Bells
Vertical Press 3 Sets 15 30LB Bell
Low Row 3 Sets 15 90LB Machine
Lat Pulldown Wide 3 Sets 15 105LB
Chest Press 3 Sets 15 90LB Machine
Pectoral Fly 3 Sets 15 60LB Machine
Overhead Triceps 3 Sets 15 60LB
Shoulder Press 3 Sets 15 60LB Machine
Lower Back 3 Sets 15 125LB Machine
MTS High Row 3 Sets 15 50LB Machine
Punching Bag 20 Minutes
Basketball 10 Minutes
Tuesday/Thursday: Lower ~3Hrs
Stretch
30 Sit-ups
30 Push-ups
Light Jog 30-60 Minutes
1 Mile