Ask an expert
Question

12 Jan 2005

Traning Programme
Hi Conrad,

Am bored of my current workout and have changed it a bit, can you take a look at my new one and let me know if you think this will be OK. I think it could be quite hectic and don’t want to over train my muscles.

Monday Chest & Shoulders
Exercise Rep 1 Rep 2 Rep 3 Rep 4
Bench Press 12 10 8 6
Seated Machine Press 12 10 8 6
Incline Dumbell Press 12 10 8 6
Cable Cross Overs 8 8 8 8
Peck Deck Machine 15 15 15
Seated Machine Shoulder Press 12 10 8 6
Seated Side Lateral Raises 12 10 8 6
Upright Rows 12 10 8 6
Seated Dumbell Press 12 10 8 6
Standing Calve Raises 15 15 15

Tuesday Cardio & Abs
Exercise
Stairmaster 20min
Run / Walk 20min
Cycle 20min

Wednesday Back & Biceps Rep 1 Rep 2 Rep 3 Rep 4
Exercise 8 8 8
Squats 12 10 8 6
Lat Pull Downs (Front) 12 10 8 6
Seated Pulley Rows 12 10 8 6
Seated Rowing Machine 12 10 8 6
E Z Barbell Curls 12 10 8 6
Seated Machine Preacher Curls 12 10 8 6
Concentration Curls 12 10 8 6
Alternate Hammer Curls 15 15 15
Seated Calve Raises

Tuesday Cardio
Exercise
Swim 60min

Friday Legs & Triceps Rep 1 Rep 2 Rep 3 Rep 4
Exercise 8 8 8
Squats 12 10 8 6
Leg Press 12 10 8 6
Leg Extensions 12 10 8 6
Leg Curls 12 10 8 6
Tri-Cep Pushdowns 12 10 8 6
Seated Behind D/B Extensions 12 10 8 6
Standing Rope Pulldowns 10 10 10
Dips 12 10 8 6
Dumbell Shrugs 15 15 15
Donkey Calve Raises


Answer 332 views
Expert
Bodybuilding
body building

01 Jan 0001

BB,

In essence your program looks fine but in some instances you'redoing too much. Try to stick to 3 to 4 exercises per body part. I'm also not convinced that 60minutes of cardio is necessary.

Keep well,

Conrad Booysen-Biokineticist
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
Voting Booth
Have you entered our Health of the Nation survey?
Please select an option Oops! Something went wrong, please try again later.
Results
Yes
33% - 9362 votes
No
67% - 19322 votes
Vote