Adding more weight lifting to workout

bomski99
bomski99 Posts: 8 Member
in Fitness and Exercise
I've been working out for a while now, with my primary focus on losing weight. I am a male, 5'7" 178 pounds. My goal is to reach 160. I like to do at least 30 minutes of cardio per workout which is around 2-5 times per week. I've always lifted some weights, but as I am adding more exercises, it is taking too long so I want to break the weights up. I decided to do 3 weight lifting exercises plus the plank on an exercise ball before doing my interval cardio workout, which I try to burn between 400-600 calories. These are my 3 workouts that I plan on rotating:
Day 1
Quadriceps Machine
Lat pulldown Machine
Seated Pushdown Machine
Abs
Day 2
Hanging Row
Bench Press
Calves Machine Straight Leg
Abs
Day 3
Standing Row with barbell
Bicep curl
Hamstring Machine Straight Leg
Abs

My question is Am I missing anything? Should I be doing something different? Also, it should be noted that 2 years ago I broke my shoulder, femur in 9 places, my hip joint, and my ankle. I have slightly limited range of motion in my shoulder and my hip rotation. I am only supposed to do low impact workouts. Any suggestions would be appreciated.

Replies

  • bomski99
    bomski99 Posts: 8 Member
    Anyone? Bueller?
  • wellbert
    wellbert Posts: 3,924 Member
    you're missing almost everything important.

    squats
    deadlifts
    bench press - You got this one at least :D
    overhead press

    maybe
    pendlay rows
    power cleans

    Dont know about your specific ROM issues. You will have to play with the movements.
  • bomski99
    bomski99 Posts: 8 Member
    Would it make sense to add another day in the rotation to include squats, deadlifts and overhead press, or should I remove other workouts? Thanks for replying.
  • kuntry_navy
    kuntry_navy Posts: 677 Member
    you're missing almost everything important.

    squats
    deadlifts
    bench press - You got this one at least :D
    overhead press

    Called it. Throw in some pull ups
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member

    My question is Am I missing anything? Should I be doing something different? Also, it should be noted that 2 years ago I broke my shoulder, femur in 9 places, my hip joint, and my ankle. I have slightly limited range of motion in my shoulder and my hip rotation. I am only supposed to do low impact workouts. Any suggestions would be appreciated.

    yes, walk away from the machines.At least for the lat pulldown, use the cable machine rather than the other one.

    That plan is 2/3 arms, 1/3 legs. What about core/back?
  • bomski99
    bomski99 Posts: 8 Member
    ok, revised...

    Day 1
    Squats
    Lat Machine (it is the cable type)
    Seated Pushdown
    Shoulder Press
    Abs

    Day 2
    Hanging Row
    Bench Press
    Calves Machine Straight Leg
    Pull-ups
    Abs

    Day 3

    Upright Row with barbell
    Biceps
    Hamstring Machine Straight Leg
    Abs
  • ironanimal
    ironanimal Posts: 5,922 Member
    Your deadlifts went missing again.
  • wolfpack77
    wolfpack77 Posts: 655
    Also if you're squatting and deadlifting as you should be, you don't need to waste time isolating abs. This are big compound movements which require (and will build) core strength. Nobody squats or deadlifts heavy weight with a weak core.

    I never work abs. Like, ever.
  • BlackTimber
    BlackTimber Posts: 230 Member
    I agree with the guys above. You don't need to be in the gym for hours. There is also no need to do "Cardio" more than a couple times a week. Also minimize the number of strength training exercises to 5 or 6. You can do it of you pick exercises that use multiple large muscle groups or nearly your entire body. If you did just one exercise it would have to be Squats.

    Something like this could work, but I honestly don't think the structure of any plan make too much difference, Your goal needs to be to increase the weight a little for each workout. Start light so you can work on form and slowly increase. At some point you will reach a point where you plateau but not for a while if you start light enough. If you haven't used free weights before then get a little help.

    Day 1

    Squat
    Overhead Press
    Pull ups

    Day 2

    HIT Cardio

    Day 3

    Dead Lift
    Bench Press
    Bent over bar bell row

    Do something fun and physical on the weekend.

    When lifting weights - that's all your doing - don't try to kill two birds with one stone, neither bird will die!

    When doing cardio - Intensity counts - It's also more fun (sort of) Steady state anything will just wear out your joints for very little gain. How many distance runners end up with hip and knee replacements? Don't think calories - think strong and fit.

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