Workout / f / 29

[stephen1spain]

I’ve been going to the gym since January, and wanted to know if my workout routine looks alright?

I’m 29, slim build/tall but wanted to lose some excess fat and tone up I’m 10 st 2 wanted to get to 9 st 5, 9 st

1 day - 1 hour - arm workout - machines only
Pull downs - 12 x 4 sets - 14kg
Chest press - “ - 11kg
Bicep curl - “ - 4.5kg
Overhead press - “ - lowest setting
Tricep extension - “ - 14kg
Seated dip - “ - 18kg
Pectoral fly - “ - 14kg

1 day - 1 hour - leg workout machines only
Leg press - “ - 45kg
Hip abduction - “ - 39kg
Hip adduction - “ - 39kg
Leg extension - “ - 13.3kg
Calf press - “ - 45kg
Prone leg curl - “ - 18kg
Seated leg curl - “ - 18kg

1 day - 1 hour - cardio
10 mins rowing machine - highest setting
Treadmill - 20 secs on / 40 secs off - 4% incline, 10.5 mph x 10 sets
15 mins - bike - interval training
Rest of time resting/ stretch - treadmill usually really tires me out for at least 10 mins.

 

[ryan2240x]

@stephen1spain Looks like a pretty balanced beginner's workout. For your goals, i would make sure your pace between machines on your upper body and lower body days keeps your heart going enough to break a good sweat (if you aren't already). Your diet will also be key in quick results.

Losing 15-20 pounds can be a commitment. I also suggest finding other goals to help support your progress. If yhe weights aeent as challenging as theybysed to be dont br afraid you increasr the weight or reps. You wont get bulky.

Treadmill intervals are tough, as you get stronger try to work towards evening out your on/off intervals and eventually off should be shorter than the on. Keep at it, Happy Training!

 

[stephen1spain]

@ryan2240x Thank you, this is really helpful

 

[ryan2240x]

@stephen1spain no problem. just re-read my post and saw all my typos. I hope it was still clear

 

[stephen1spain]

@ryan2240x Haha had to re-read a couple of times but yes!