Whats a good Workout Routines?
I am a very big guy (6'2 368pounds) I met a personal trainer who lives in another state and she was great in giving me a workout routine to start helping me lose weight. But now im looking for something more I want to exercise in the morning so im wondering what is a good routine to add to my midday gym workout. heres what I do at the gym.
Monday: Chest/ Shoulders
Chest:
• Chest Fly’s: 2sets x 12 Reps
• Flat DB presses: 4 sets x 20 reps
• Incline DB presses: 3 sets to failure
Front/ side Delts
• Seated DB presses: 1 set x 20 reps
• Military presses front: 1 set to failure
• Seated DB side laterals: 1 set to failure
• 30 min. Precore
• 10 min. stretching
Tuesday: Quads/ Hams
Quads: (2 full rotations)
• Leg presses: 4 sets x 20 reps
• Hack squats: 1 set x 20 reps
Hams:
• Leg curl machine: 3 sets to failure
• 30 min. on stationary bike
• 10 min. stretch
Wednesday: Cardio
• 30 min Stairmaster
• 10 min. stretching
Thursday: Back/ Shoulders/Traps
Back:
• Pull ups: 3 sets x 12 reps
• DB rows: 3 sets x 10 reps
• Lat pull down: 3 sets x 10 reps
Rear Delts:
• Rear Delt machine: 2 sets x 20 reps
Traps:
• DB shrugs 3 sets x 12 reps
• Upright rows: 3 sets x 12 reps
• 30 min. elliptical
• 10 min. stretching
Friday: arms/ calves
Biceps:
• Standing DB curls: 3 sets x 10 reps
• Incline hammer curls: 1 set x 15 reps
Triceps:
• Skull Crushers: 1 set x 20 reps
• Tricep press downs: 1 set x 20 reps
• Double arm kick backs: 1 set x 20 reps
• Bench dips: 1 set to failure
Calves:
• Seated calf raises: 3 sets x 15 reps
• Stair raises to failure
• 30 min. on Precore
• 10 min. stretching
Saturday and Sunday off
So what can I add in the morning to wake me up burn some calories and get me going for the day. Also I dont have any equipment at my house and I cant make it to the gym before work because I work at a news station and wake up very early, so I need something a fat man with no equipment can do at home in about 30-60 minutes. Thanks.
Monday: Chest/ Shoulders
Chest:
• Chest Fly’s: 2sets x 12 Reps
• Flat DB presses: 4 sets x 20 reps
• Incline DB presses: 3 sets to failure
Front/ side Delts
• Seated DB presses: 1 set x 20 reps
• Military presses front: 1 set to failure
• Seated DB side laterals: 1 set to failure
• 30 min. Precore
• 10 min. stretching
Tuesday: Quads/ Hams
Quads: (2 full rotations)
• Leg presses: 4 sets x 20 reps
• Hack squats: 1 set x 20 reps
Hams:
• Leg curl machine: 3 sets to failure
• 30 min. on stationary bike
• 10 min. stretch
Wednesday: Cardio
• 30 min Stairmaster
• 10 min. stretching
Thursday: Back/ Shoulders/Traps
Back:
• Pull ups: 3 sets x 12 reps
• DB rows: 3 sets x 10 reps
• Lat pull down: 3 sets x 10 reps
Rear Delts:
• Rear Delt machine: 2 sets x 20 reps
Traps:
• DB shrugs 3 sets x 12 reps
• Upright rows: 3 sets x 12 reps
• 30 min. elliptical
• 10 min. stretching
Friday: arms/ calves
Biceps:
• Standing DB curls: 3 sets x 10 reps
• Incline hammer curls: 1 set x 15 reps
Triceps:
• Skull Crushers: 1 set x 20 reps
• Tricep press downs: 1 set x 20 reps
• Double arm kick backs: 1 set x 20 reps
• Bench dips: 1 set to failure
Calves:
• Seated calf raises: 3 sets x 15 reps
• Stair raises to failure
• 30 min. on Precore
• 10 min. stretching
Saturday and Sunday off
So what can I add in the morning to wake me up burn some calories and get me going for the day. Also I dont have any equipment at my house and I cant make it to the gym before work because I work at a news station and wake up very early, so I need something a fat man with no equipment can do at home in about 30-60 minutes. Thanks.