Critique and judge my workout plan please.

dannylives
dannylives Posts: 611
edited October 2024 in Fitness and Exercise
Alright people. My goal is to do 3 full body circuit workouts a week Monday, Wednesday, and Friday. On Tuesday, Thursday, and Saturday....my goal is to do at least 45 minutes of cardio, how does this sound?

Replies

  • kerri007
    kerri007 Posts: 123
    cardio like what?
  • fteale
    fteale Posts: 5,310 Member
    Only you can know if you are doing too much or too little for you. I would say that sounds fine if you are quite fit already. If you aren't that fit, you might want to have 2 rest days a week, rather than just one.
  • dannylives
    dannylives Posts: 611
    Jumping rope, jogging/walking, and elliptical. By the way, my goal is to get rid of this annoying *kitten* belly of mine.
  • Puckermann
    Puckermann Posts: 52
    Any particular reason why you prefer the circuit instead of free weights?
  • ninerbuff
    ninerbuff Posts: 49,042 Member
    Alright people. My goal is to do 3 full body circuit workouts a week Monday, Wednesday, and Friday. On Tuesday, Thursday, and Saturday....my goal is to do at least 45 minutes of cardio, how does this sound?
    Sounds fine. You'll eventually have to change it because of adaptation.
  • KettyLan
    KettyLan Posts: 440 Member
    I think it sounds great...that is exactly my workout plan!
  • dannylives
    dannylives Posts: 611
    Any particular reason why you prefer the circuit instead of free weights?

    I'm gonna use free weights for the circuit workouts. Its basically that "Abs Diet" book circuit workout. If you have any ideas let me know man, Im all ears.
  • Buhbeee
    Buhbeee Posts: 27
    So, I'm from the Jillian Micheal's school of training. She's all about circuit training (which includes strength training with cardio) four days a week with one day of cardio (30 minutes if solidly vigorous or at least an hour of your choice) in the middle of your workout week with two days off to rest. The rest days are pretty imporant to let your muscles recoup and wring out the toxins.

    I really enjoyed it, still do and I've seen great results. I've kicked myself out of the JM nest and joined up with MFP to see how I do on my own. I'm somewhat double-timing it now to get the last stubborn pounds off with 30 minutes of cardio in the morning and circuits at night. I still have two days of rest (Tuesday and Friday), but devote Saturday and Sunday to cardio.

    I recently discovered the importance of eating the excerise calories, so that's the new development this week. Good luck!!!
  • Puckermann
    Puckermann Posts: 52
    Any particular reason why you prefer the circuit instead of free weights?

    I'm gonna use free weights for the circuit workouts. Its basically that "Abs Diet" book circuit workout. If you have any ideas let me know man, Im all ears.

    My only concern is that you might tire yourself out and not get the full benefit of developing muscle mass, also sacrifice form that can cause an injury.

    Is the circuit you are referring to the one that you alternate between lifting weights and cardio(running up and down 2 stairs)?

    What exercises are you planning to do with the free weights? Compound Exercises?
  • dannylives
    dannylives Posts: 611
    Any particular reason why you prefer the circuit instead of free weights?

    I'm gonna use free weights for the circuit workouts. Its basically that "Abs Diet" book circuit workout. If you have any ideas let me know man, Im all ears.

    My only concern is that you might tire yourself out and not get the full benefit of developing muscle mass, also sacrifice form that can cause an injury.

    Is the circuit you are referring to the one that you alternate between lifting weights and cardio(running up and down 2 stairs)?

    What exercises are you planning to do with the free weights? Compound Exercises?

    It says: "Squat, Bench Press, Pulldown, Military Press, Upright Row, Triceps Pushdown, Leg Extension, Biceps Curl, Leg Curl" Rest 30 seconds in between each exercise and then when you're done rest a minute or two and then complete the whole circuit again once or twice depending on how fit you are. It also says to do one interval workout a week but I dont know if im that in shape yet.
  • Acg67
    Acg67 Posts: 12,142 Member
    Any particular reason why you prefer the circuit instead of free weights?

    I'm gonna use free weights for the circuit workouts. Its basically that "Abs Diet" book circuit workout. If you have any ideas let me know man, Im all ears.

    My only concern is that you might tire yourself out and not get the full benefit of developing muscle mass, also sacrifice form that can cause an injury.

    Is the circuit you are referring to the one that you alternate between lifting weights and cardio(running up and down 2 stairs)?

    What exercises are you planning to do with the free weights? Compound Exercises?

    It says: "Squat, Bench Press, Pulldown, Military Press, Upright Row, Triceps Pushdown, Leg Extension, Biceps Curl, Leg Curl" Rest 30 seconds in between each exercise and then when you're done rest a minute or two and then complete the whole circuit again once or twice depending on how fit you are. It also says to do one interval workout a week but I dont know if im that in shape yet.

    it would also be helpful to know what your goals are and your experience level in lifting. how many reps does your program say to do per exercise and how much weight, are they using a % of 1RM?
  • dannylives
    dannylives Posts: 611
    Any particular reason why you prefer the circuit instead of free weights?

    I'm gonna use free weights for the circuit workouts. Its basically that "Abs Diet" book circuit workout. If you have any ideas let me know man, Im all ears.

    My only concern is that you might tire yourself out and not get the full benefit of developing muscle mass, also sacrifice form that can cause an injury.

    Is the circuit you are referring to the one that you alternate between lifting weights and cardio(running up and down 2 stairs)?

    What exercises are you planning to do with the free weights? Compound Exercises?

    It says: "Squat, Bench Press, Pulldown, Military Press, Upright Row, Triceps Pushdown, Leg Extension, Biceps Curl, Leg Curl" Rest 30 seconds in between each exercise and then when you're done rest a minute or two and then complete the whole circuit again once or twice depending on how fit you are. It also says to do one interval workout a week but I dont know if im that in shape yet.

    it would also be helpful to know what your goals are and your experience level in lifting. how many reps does your program say to do per exercise and how much weight, are they using a % of 1RM?

    My goal is to have muscle but be lean at the same time, kinda like you. It says: 10-12 reps, I dont know the % of 1RM. Im also watching a lot of greg plitt videos but my goal is to lose weight right now. I have muscle but I wanna get shredded know what I mean? Im 35 pounds over weight and have a bit of a belly that Im SICK of.
  • Puckermann
    Puckermann Posts: 52
    Any particular reason why you prefer the circuit instead of free weights?

    I'm gonna use free weights for the circuit workouts. Its basically that "Abs Diet" book circuit workout. If you have any ideas let me know man, Im all ears.

    My only concern is that you might tire yourself out and not get the full benefit of developing muscle mass, also sacrifice form that can cause an injury.

    Is the circuit you are referring to the one that you alternate between lifting weights and cardio(running up and down 2 stairs)?

    What exercises are you planning to do with the free weights? Compound Exercises?

    It says: "Squat, Bench Press, Pulldown, Military Press, Upright Row, Triceps Pushdown, Leg Extension, Biceps Curl, Leg Curl" Rest 30 seconds in between each exercise and then when you're done rest a minute or two and then complete the whole circuit again once or twice depending on how fit you are. It also says to do one interval workout a week but I dont know if im that in shape yet.

    The exercises itself is a great choice, but doing them in a circuit is not ideal. Something like squats takes a tremendous amount of energy and trust me as you go along and start the circuit again you would not want that weight to run off your spine or cause a pinched nerve and slipping a disc due to bad form. Doing this in the long run will also result in over training as your legs won't have enough time to recuperate. What is your goals exactly? If you do this with lower weights then yes it can work but if you want to build mass and get bigger then it is best to do something like Starting Strength
  • Acg67
    Acg67 Posts: 12,142 Member
    i second something like Ripptoes, and while weight lifting will def help with body composition when you lose weight, the most important thing will still be your diet
  • engineman312
    engineman312 Posts: 3,450 Member
    subscribing to this thread because it is stock full of information.


    also, i too want to lose my belly fat, however i tend to stick to cardio as opposed to doing weights. when i want a strength work out i do 30DS, or go to the park and jump rope plus abs, dips, and chin ups. i feel that first the weight needs to come off, before i can really start building muscle.
  • Puckermann
    Puckermann Posts: 52
    My goal is to have muscle but be lean at the same time, kinda like you. It says: 10-12 reps, I dont know the % of 1RM. Im also watching a lot of greg plitt videos but my goal is to lose weight right now. I have muscle but I wanna get shredded know what I mean? Im 35 pounds over weight and have a bit of a belly that Im SICK of.

    The circuit would not be your best bet but like everything in life it is worth a try if you feel confident about it. I myself would rather stay with my current workout(5x5), cutting calories and introducing HIIT.
  • dannylives
    dannylives Posts: 611
    Whats Starting Strength? Whats Ripptoes? Whats 5 times 5? The squats im gonna be doing wont be super heavy. I take it I should lift heavy on the other exercises, like, since it says 10-12 reps.....I should make sure I cant do ANY MORE THAN 10-12 reps, right?
  • Acg67
    Acg67 Posts: 12,142 Member
    Whats Starting Strength? Whats Ripptoes? Whats 5 times 5? The squats im gonna be doing wont be super heavy. I take it I should lift heavy on the other exercises, like, since it says 10-12 reps.....I should make sure I cant do ANY MORE THAN 10-12 reps, right?

    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

    5x5 is something like stronglifts 5x5, madcows 5x5 etc

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • Puckermann
    Puckermann Posts: 52
    Whats Starting Strength? Whats Ripptoes? Whats 5 times 5? The squats im gonna be doing wont be super heavy. I take it I should lift heavy on the other exercises, like, since it says 10-12 reps.....I should make sure I cant do ANY MORE THAN 10-12 reps, right?

    Starting Strength is a exercise program developed by Mark Rippetoe to build muscle mass, it incorporates all the exercises you mentioned above but the only difference is the rep scheme and it is not a circuit. The 5 x 5 is simply 5 sets of 5 reps with heavy weights.

    Your legs are your biggest muscles thus hitting them hard and developing your legs will let your body generate more testosterone, the more testosterone you have the more muscle you can develop. Thus I would not advise on skimping on any leg exercises, especially squats as I mentioned earlier you don't want to get injured while doing squats. Easier to save your *kitten* on a bench press but if you going ATG (*kitten* to ground) with squats and you are too exhausted...well lets say it can end badly.
  • dannylives
    dannylives Posts: 611
    Thanks for all that info, I will keep it in mind. Legs are something i definitely have to remember to do.
  • jdcaywood
    jdcaywood Posts: 2
    You need to get a heart rate monitor, find your HR zones and do your cardio within those zones.
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