FabSwingers.com forum: Getting in shape

By (user no longer on site) OP
over a year ago

I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym.

The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least.

Wondered if anyone else was trying to get in shape and what methodology you're using.

I'm playing squash once a week.

Boxing training once a week

and a simple 7x5 for strength training to start with at least.

About 6 weeks away rom where I want to be.

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By (user no longer on site)
over a year ago

I've been going to the gym 5days a week and recently started martial arts (more for confidence issues)

I was like you, didn't like how I looked, but that was 2years ago, and eat healthy in the main. It's amazing how quickly you start to feel better with exercise..good luck

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By (user no longer on site)
over a year ago

Don't use gyms any more, do calisthenics. Not really wanting a gym body but just to get fit

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By (user no longer on site) OP
over a year ago

Thanks.

I'm used to being fit and in shape. Just not been able to put the time in due to work commitments. About 6 months of half hearted efforts. I'll be back soon like exercise.

Kep at it. Just set goals for yourself then have a plan to make them

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By *earded blossomCouple
over a year ago

Glasgow

I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks.

I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much

K x

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By *igD262Man
over a year ago

glasgow

Hi if there if there any bootcamp getting done beside you there usely hell in parks they are great wee bit different from gym they are great to get you into shape I run one every week and people who come to it really enjoy it afther they finnsh it good lucky

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By (user no longer on site)
over a year ago

"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks.

I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much

K x"
we need to chat young lady lol, plus you have a lovely figure

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By *earded blossomCouple
over a year ago

Glasgow

"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks.

I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much

K x we need to chat young lady lol, plus you have a lovely figure

I've zero willpower! I see a cream cake n it's like falling in love

K x

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By *andom2chatMan
over a year ago

A Galaxy Far, Far Away & Spain

I don't think the OP is in bad shape, but I guess that's down to when his Gallery pics were taken.

I'm fortunate in being a slim, naturally toned type bod, but I'd love better pecs/biceps however I've never been a gym bunny & when I did try one out it was full of narsacistic Muscle Mary's - a total turn off. I quickly realised I like the inner me more than what others see as attractive. Also the types I'm attracted to see through outer layers too & it's the inner qualities that count.

Good luck to anyone who has the dedication to get themselves fitter though.

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By (user no longer on site) OP
over a year ago

"I don't think the OP is in bad shape, but I guess that's down to when his Gallery pics were taken.

Good luck to anyone who has the dedication to get themselves fitter though.

Thanks for the comment.

Pic was taken about a year ago. I'm about 4 pounds lighter now. Just ignore the body builders if you're in the gym. All they're interested in I themselves. You only get one body to last you a whole lifetime. I believe that you should look after it with the proviso that you need to enjoy yourself too. I'm not giving up sweets or alcohol for anyone.

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By (user no longer on site)
over a year ago

"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks.

I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much

K x we need to chat young lady lol, plus you have a lovely figure

I've zero willpower! I see a cream cake n it's like falling in love

K x"
pmsl

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By (user no longer on site) OP
over a year ago

"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks.

I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much

K x we need to chat young lady lol, plus you have a lovely figure

I've zero willpower! I see a cream cake n it's like falling in love

K x"

Never give up the cakes!!

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By *mumaWoman
over a year ago

Livingston

"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym.

The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least.

Wondered if anyone else was trying to get in shape and what methodology you're using.

I'm playing squash once a week.

Boxing training once a week

and a simple 7x5 for strength training to start with at least.

About 6 weeks away rom where I want to be.

OOOFT, I'm moving back to Livi...

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By (user no longer on site) OP
over a year ago

"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym.

The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least.

Wondered if anyone else was trying to get in shape and what methodology you're using.

I'm playing squash once a week.

Boxing training once a week

and a simple 7x5 for strength training to start with at least.

About 6 weeks away rom where I want to be.

OOOFT, I'm moving back to Livi...

See you when you're back

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By *mumaWoman
over a year ago

Livingston

"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym.

The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least.

Wondered if anyone else was trying to get in shape and what methodology you're using.

I'm playing squash once a week.

Boxing training once a week

and a simple 7x5 for strength training to start with at least.

About 6 weeks away rom where I want to be.

OOOFT, I'm moving back to Livi...

See you when you're back

I;ll see you before then....

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By (user no longer on site)
over a year ago

Started T25

Got lazy with leaving office late

Not played footy in ages

Set myself goal of next years Glasgow Marathon

T25

Healthier eating

Heavy Punchbag

And Cross-Trainer

Should be enough to help me reach it...

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By (user no longer on site)
over a year ago

Slowly getting back to the gym after having a couple of operations then hopefully back to dance classes in the New Year.

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By (user no longer on site)
over a year ago

I've been enjoying this bad boy at the gym the last few weeks. Best routine I've had.

Upper Body - Day 1

Giant Set

1. Barbell bench press - 4 sets / 12 reps, drop the last set

2. Barbell incline bench press - 3 sets / 12 reps

3. Incline bench cable flies - 4 sets / 12 reps, drop the last set

4. Standing cable press - 3 sets / 12 reps

Super Set

1. One arm dumbbell row - 4 sets / 12 reps, drop the last set

2. Seated cable row - 3 sets / 12 reps

Super Set

1. High cable rear-delt fly - 4 sets / 12 reps, drop the last set

2. Dumbbell shoulder press - 3 sets / 12 reps

Super Set

1. Skull crushers - 4 sets / 12 reps, drop the last set

2. Barbell curls - 2 sets close grip and 2 sets wide grip / 12 reps.

Cardio

1. Bike - 30 sec sprints / 1 min rest (12 cycles)

Legs - Day 2

Super Set

1. Barbell squat - 4 sets / 15 reps, drop the last set

2. Romanian deadlift - 4 sets / 15 reps, drop the last set

Super Set

1. Incline leg press - 4 sets / 15 reps, drop the last set

2. Hack squat - 4 sets / 15 reps, drop the last set

Super Set

1. Leg curl - 4 sets / 15 reps, drop the last set

2. Leg extension - 4 sets / 15 reps, drop the last set

Super Set

1. Seated or Standing calf raises - 4 sets / 20 reps, drop the last set

2. Leg-press calf raises - 4 sets / 20 reps, drop the last set

Upper Body - Day 3

Giant Set

1. Wide grip pull downs - 3 sets / 12 reps, rest-pause on last set

2. Straight-arm pulldown- 3 sets / 12 reps

3. Pullover - 3 sets / 12 reps, rest-pause on last set

4. Face pull - 3 sets / 12 reps

Super Set

1. Kettle bell side raises - 3 sets / 12 reps, rest-pause on last set

2. Kettle bell front raises - 3 sets / 12 reps, rest-pause on last set

Super Set

1. Wide grip pull ups - 3 sets / 12 reps

2. Barbell bent-over row- 3 sets / 12 reps

Super Set

1. Hammer Curls - 3 sets / 12 reps, rest-pause on last set

2. Lying dumbbell triceps extension - 3 sets / 12 reps, rest-pause on last set

Super Set

1. Preacher Curls - 3 sets / 12 reps, rest-pause on last set

2. Triceps Push Down - 3 sets / 12 reps, rest-pause on last set

Cardio

Bike - 30 sec sprints / 1 min rest (12 cycles)

Abs and Cardio - Day 4

Super Set

1. Side plank - 3 sets / 30 secs (per side, both sides = 1 set)

2. Lying leg raises - 3 sets / 20 reps

3. Weighted plank - 3 sets / 1 min (per set)

Super Set

1. Russian Twists - 3 sets / 20 reps

2. Stability ball crunches - 3 sets / 20 reps

3. Incline bench sit ups - 3 sets / 20 reps

Super Set

1. Hanging leg raises - 3 sets / 15 reps

2. Standing cable lift - 3 sets / 15 reps

3. Standing cable chop - 3 sets / 15 reps

Cardio

Cross trainer - 30 mins (heart rate 145 to 165)

Compound - Day 5

Super Set

1. Flat bench press - 10 reps / 4 sets (drop the last set)

2. Pullover - 10 reps / 4 sets (drop the last set)

Super Set

1. Squats - 10 reps / 4 sets (drop the last set)

2. Deadlift - 10 reps 4 sets (drop the last set)

Super Set

1. Upright row - 10 reps / 4 sets (drop the last set)-

2. military press - 10 reps / 4 sets (drop t

Super Set

1. Bent over row - 10 reps / 4 sets (drop the last set)

2. Seated cable row - 10 reps / 4 sets (drop the last set)

Super Set

1. Dips - 10 reps / 3 sets (rest and pause, twice)

2. Pull ups - 10 reps / 3 sets (rest and pause, twice)

Super Set

1. Incline Bumbbell Curls - 10 reps / 3 sets (rest and pause, twice)

2. One-arm overhead dumbbell tricep extension - 10 reps / 3 sets (rest and pause, twice)

Cardio

Cross trainer or Bike

2 minutes on easy

3 minutes on medium

3 minutes on hard

1 minutes on medium

3 minutes on hard

1 minutes on medium

3 minutes on hard

2 minutes on medium

2 minutes on easy

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By *oobsandballsMan
over a year ago

st andrews

I'm at the gym 5 days a week, and alternate upper and lower body days. I include classes like circuits, box fit, kettlebells and yoga

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By (user no longer on site)
over a year ago

"I've been enjoying this bad boy at the gym the last few weeks. Best routine I've had.

Upper Body - Day 1

Giant Set

1. Barbell bench press - 4 sets / 12 reps, drop the last set

2. Barbell incline bench press - 3 sets / 12 reps

3. Incline bench cable flies - 4 sets / 12 reps, drop the last set

4. Standing cable press - 3 sets / 12 reps

Super Set

1. One arm dumbbell row - 4 sets / 12 reps, drop the last set

2. Seated cable row - 3 sets / 12 reps

Super Set

1. High cable rear-delt fly - 4 sets / 12 reps, drop the last set

2. Dumbbell shoulder press - 3 sets / 12 reps

Super Set

1. Skull crushers - 4 sets / 12 reps, drop the last set

2. Barbell curls - 2 sets close grip and 2 sets wide grip / 12 reps.

Cardio

1. Bike - 30 sec sprints / 1 min rest (12 cycles)

Legs - Day 2

Super Set

1. Barbell squat - 4 sets / 15 reps, drop the last set

2. Romanian deadlift - 4 sets / 15 reps, drop the last set

Super Set

1. Incline leg press - 4 sets / 15 reps, drop the last set

2. Hack squat - 4 sets / 15 reps, drop the last set

Super Set

1. Leg curl - 4 sets / 15 reps, drop the last set

2. Leg extension - 4 sets / 15 reps, drop the last set

Super Set

1. Seated or Standing calf raises - 4 sets / 20 reps, drop the last set

2. Leg-press calf raises - 4 sets / 20 reps, drop the last set

Upper Body - Day 3

Giant Set

1. Wide grip pull downs - 3 sets / 12 reps, rest-pause on last set

2. Straight-arm pulldown- 3 sets / 12 reps

3. Pullover - 3 sets / 12 reps, rest-pause on last set

4. Face pull - 3 sets / 12 reps

Super Set

1. Kettle bell side raises - 3 sets / 12 reps, rest-pause on last set

2. Kettle bell front raises - 3 sets / 12 reps, rest-pause on last set

Super Set

1. Wide grip pull ups - 3 sets / 12 reps

2. Barbell bent-over row- 3 sets / 12 reps

Super Set

1. Hammer Curls - 3 sets / 12 reps, rest-pause on last set

2. Lying dumbbell triceps extension - 3 sets / 12 reps, rest-pause on last set

Super Set

1. Preacher Curls - 3 sets / 12 reps, rest-pause on last set

2. Triceps Push Down - 3 sets / 12 reps, rest-pause on last set

Cardio

Bike - 30 sec sprints / 1 min rest (12 cycles)

Abs and Cardio - Day 4

Super Set

1. Side plank - 3 sets / 30 secs (per side, both sides = 1 set)

2. Lying leg raises - 3 sets / 20 reps

3. Weighted plank - 3 sets / 1 min (per set)

Super Set

1. Russian Twists - 3 sets / 20 reps

2. Stability ball crunches - 3 sets / 20 reps

3. Incline bench sit ups - 3 sets / 20 reps

Super Set

1. Hanging leg raises - 3 sets / 15 reps

2. Standing cable lift - 3 sets / 15 reps

3. Standing cable chop - 3 sets / 15 reps

Cardio

Cross trainer - 30 mins (heart rate 145 to 165)

Compound - Day 5

Super Set

1. Flat bench press - 10 reps / 4 sets (drop the last set)

2. Pullover - 10 reps / 4 sets (drop the last set)

Super Set

1. Squats - 10 reps / 4 sets (drop the last set)

2. Deadlift - 10 reps 4 sets (drop the last set)

Super Set

1. Upright row - 10 reps / 4 sets (drop the last set)-

2. military press - 10 reps / 4 sets (drop t

Super Set

1. Bent over row - 10 reps / 4 sets (drop the last set)

2. Seated cable row - 10 reps / 4 sets (drop the last set)

Super Set

1. Dips - 10 reps / 3 sets (rest and pause, twice)

2. Pull ups - 10 reps / 3 sets (rest and pause, twice)

Super Set

1. Incline Bumbbell Curls - 10 reps / 3 sets (rest and pause, twice)

2. One-arm overhead dumbbell tricep extension - 10 reps / 3 sets (rest and pause, twice)

Cardio

Cross trainer or Bike

2 minutes on easy

3 minutes on medium

3 minutes on hard

1 minutes on medium

3 minutes on hard

1 minutes on medium

3 minutes on hard

2 minutes on medium

2 minutes on easy

Knackered reading that.

I spend an hour in gym 10 min warm up and cool down not included. Working on the core strength, thighs and abs mostly.

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By (user no longer on site)
over a year ago

I took up dancing and I love to swim the gym is good to ,but I got a pt workout plan done for me it's amazing how you feel when you get into it start to feel and see the difference ,Try to find something you enjoy doing that way it won't be like aww I have to do this you will be like I enjoy this I want to do it , that and good Healthy fresh food and you will be feeling better in no time good luck xx

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By *UNKIEMan
over a year ago

south east

Feck the gym i'll stick to golf lol

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By (user no longer on site)
over a year ago

"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym.

The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least.

Wondered if anyone else was trying to get in shape and what methodology you're using.

I'm playing squash once a week.

Boxing training once a week

and a simple 7x5 for strength training to start with at least.

About 6 weeks away rom where I want to be.

Good for you man. I know what that's like and I just can't seem to be consistent. Today it's 200 pushups and situps, tomorrow it's calisthenics, the day after a diet. And then I loose the will to continue...

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By *andsCouple
over a year ago

Edin

I'm starting on Monday

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By (user no longer on site) OP
over a year ago

"I'm starting on Monday

Which Monday?

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By (user no longer on site)
over a year ago

I am in shape

Round is a shape right

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By *atmanhMan
over a year ago

bellshill

"I am in shape

Round is a shape right

A natural sexy shape

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By (user no longer on site)
over a year ago

"I caught a look at myself in the mirror the other day and wasn't really impressed with what I saw. Not in the shape I want to be in - too long away from the gym.

The new regime to get back into shape started this weekend. Strict fitness and diet, will ish at least.

Wondered if anyone else was trying to get in shape and what methodology you're using.

I'm playing squash once a week.

Boxing training once a week

and a simple 7x5 for strength training to start with at least.

About 6 weeks away rom where I want to be.

I have been. Lost 16 lbs since July but seem to be stuck on exactly 15 stone for some time now. I've booked in with a P.T and start in the gym this Friday.

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By *ilshyxWoman
over a year ago

happy lil world

I'm just back joining clubercise it's like a rave without drinking & slimming world

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By (user no longer on site)
over a year ago

"Don't use gyms any more, do calisthenics. Not really wanting a gym body but just to get fit "
best way tbh I Freerun and calisthenics and do some cross fit routines

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By *exy gentMan
over a year ago

Midlothian

Was doing bootcamp for about 2 years and lost 2 stone, the last 8 months due to work commitments have been hellish, desperate to find spare to go back to bootcamp, absolutely love it

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By (user no longer on site)
over a year ago

I need to get back to my exercise routine as long days in the library writing my thesis and my foot injury flaring up have made me less active.

My exercise routine was running 4.5 miles and weights at the gym a few times a week. Along with a longer run at the weekend.

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By *awty MaxWoman
over a year ago

Edinburgh

I have just lost a stone in 5 weeks so well happy with myself.

And back to running up to 20k a week.

And I don't do gyms. I don't have a body made for that.

People always say go to gym, do this, do that, lift this, lift that!!

One exercise does not fit all.

Same as diet does not fit all.

Know your body, your strengths and know your weaknesses. Then, you can do a program to fit you. Work on your strengths and work progressively to takle the weaknesses if that is at all possible.

Same as diet.

That is my opinion anyway.

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By *UNKIEMan
over a year ago

south east

I walk out to the car ...does that count

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By *gowbhoy4funMan
over a year ago

glasgow

"I've been enjoying this bad boy at the gym the last few weeks. Best routine I've had.

Upper Body - Day 1

Giant Set

1. Barbell bench press - 4 sets / 12 reps, drop the last set

2. Barbell incline bench press - 3 sets / 12 reps

3. Incline bench cable flies - 4 sets / 12 reps, drop the last set

4. Standing cable press - 3 sets / 12 reps

Super Set

1. One arm dumbbell row - 4 sets / 12 reps, drop the last set

2. Seated cable row - 3 sets / 12 reps

Super Set

1. High cable rear-delt fly - 4 sets / 12 reps, drop the last set

2. Dumbbell shoulder press - 3 sets / 12 reps

Super Set

1. Skull crushers - 4 sets / 12 reps, drop the last set

2. Barbell curls - 2 sets close grip and 2 sets wide grip / 12 reps.

Cardio

1. Bike - 30 sec sprints / 1 min rest (12 cycles)

Legs - Day 2

Super Set

1. Barbell squat - 4 sets / 15 reps, drop the last set

2. Romanian deadlift - 4 sets / 15 reps, drop the last set

Super Set

1. Incline leg press - 4 sets / 15 reps, drop the last set

2. Hack squat - 4 sets / 15 reps, drop the last set

Super Set

1. Leg curl - 4 sets / 15 reps, drop the last set

2. Leg extension - 4 sets / 15 reps, drop the last set

Super Set

1. Seated or Standing calf raises - 4 sets / 20 reps, drop the last set

2. Leg-press calf raises - 4 sets / 20 reps, drop the last set

Upper Body - Day 3

Giant Set

1. Wide grip pull downs - 3 sets / 12 reps, rest-pause on last set

2. Straight-arm pulldown- 3 sets / 12 reps

3. Pullover - 3 sets / 12 reps, rest-pause on last set

4. Face pull - 3 sets / 12 reps

Super Set

1. Kettle bell side raises - 3 sets / 12 reps, rest-pause on last set

2. Kettle bell front raises - 3 sets / 12 reps, rest-pause on last set

Super Set

1. Wide grip pull ups - 3 sets / 12 reps

2. Barbell bent-over row- 3 sets / 12 reps

Super Set

1. Hammer Curls - 3 sets / 12 reps, rest-pause on last set

2. Lying dumbbell triceps extension - 3 sets / 12 reps, rest-pause on last set

Super Set

1. Preacher Curls - 3 sets / 12 reps, rest-pause on last set

2. Triceps Push Down - 3 sets / 12 reps, rest-pause on last set

Cardio

Bike - 30 sec sprints / 1 min rest (12 cycles)

Abs and Cardio - Day 4

Super Set

1. Side plank - 3 sets / 30 secs (per side, both sides = 1 set)

2. Lying leg raises - 3 sets / 20 reps

3. Weighted plank - 3 sets / 1 min (per set)

Super Set

1. Russian Twists - 3 sets / 20 reps

2. Stability ball crunches - 3 sets / 20 reps

3. Incline bench sit ups - 3 sets / 20 reps

Super Set

1. Hanging leg raises - 3 sets / 15 reps

2. Standing cable lift - 3 sets / 15 reps

3. Standing cable chop - 3 sets / 15 reps

Cardio

Cross trainer - 30 mins (heart rate 145 to 165)

Compound - Day 5

Super Set

1. Flat bench press - 10 reps / 4 sets (drop the last set)

2. Pullover - 10 reps / 4 sets (drop the last set)

Super Set

1. Squats - 10 reps / 4 sets (drop the last set)

2. Deadlift - 10 reps 4 sets (drop the last set)

Super Set

1. Upright row - 10 reps / 4 sets (drop the last set)-

2. military press - 10 reps / 4 sets (drop t

Super Set

1. Bent over row - 10 reps / 4 sets (drop the last set)

2. Seated cable row - 10 reps / 4 sets (drop the last set)

Super Set

1. Dips - 10 reps / 3 sets (rest and pause, twice)

2. Pull ups - 10 reps / 3 sets (rest and pause, twice)

Super Set

1. Incline Bumbbell Curls - 10 reps / 3 sets (rest and pause, twice)

2. One-arm overhead dumbbell tricep extension - 10 reps / 3 sets (rest and pause, twice)

Cardio

Cross trainer or Bike

2 minutes on easy

3 minutes on medium

3 minutes on hard

1 minutes on medium

3 minutes on hard

1 minutes on medium

3 minutes on hard

2 minutes on medium

2 minutes on easy

Seems like a lot of reps your doing there m8 .... But if its working for you good stuff

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By (user no longer on site) OP
over a year ago

"I have just lost a stone in 5 weeks so well happy with myself.

And back to running up to 20k a week.

And I don't do gyms. I don't have a body made for that.

People always say go to gym, do this, do that, lift this, lift that!!

One exercise does not fit all.

Same as diet does not fit all.

Know your body, your strengths and know your weaknesses. Then, you can do a program to fit you. Work on your strengths and work progressively to takle the weaknesses if that is at all possible.

Same as diet.

That is my opinion anyway.

Well said

Know what you like, and do something that suits you. Keep the diet clean but fun.

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By (user no longer on site)
over a year ago

"I've been enjoying this bad boy at the gym the last few weeks. Best routine I've had.

Upper Body - Day 1

Giant Set

1. Barbell bench press - 4 sets / 12 reps, drop the last set

2. Barbell incline bench press - 3 sets / 12 reps

3. Incline bench cable flies - 4 sets / 12 reps, drop the last set

4. Standing cable press - 3 sets / 12 reps

Super Set

1. One arm dumbbell row - 4 sets / 12 reps, drop the last set

2. Seated cable row - 3 sets / 12 reps

Super Set

1. High cable rear-delt fly - 4 sets / 12 reps, drop the last set

2. Dumbbell shoulder press - 3 sets / 12 reps

Super Set

1. Skull crushers - 4 sets / 12 reps, drop the last set

2. Barbell curls - 2 sets close grip and 2 sets wide grip / 12 reps.

Cardio

1. Bike - 30 sec sprints / 1 min rest (12 cycles)

Legs - Day 2

Super Set

1. Barbell squat - 4 sets / 15 reps, drop the last set

2. Romanian deadlift - 4 sets / 15 reps, drop the last set

Super Set

1. Incline leg press - 4 sets / 15 reps, drop the last set

2. Hack squat - 4 sets / 15 reps, drop the last set

Super Set

1. Leg curl - 4 sets / 15 reps, drop the last set

2. Leg extension - 4 sets / 15 reps, drop the last set

Super Set

1. Seated or Standing calf raises - 4 sets / 20 reps, drop the last set

2. Leg-press calf raises - 4 sets / 20 reps, drop the last set

Upper Body - Day 3

Giant Set

1. Wide grip pull downs - 3 sets / 12 reps, rest-pause on last set

2. Straight-arm pulldown- 3 sets / 12 reps

3. Pullover - 3 sets / 12 reps, rest-pause on last set

4. Face pull - 3 sets / 12 reps

Super Set

1. Kettle bell side raises - 3 sets / 12 reps, rest-pause on last set

2. Kettle bell front raises - 3 sets / 12 reps, rest-pause on last set

Super Set

1. Wide grip pull ups - 3 sets / 12 reps

2. Barbell bent-over row- 3 sets / 12 reps

Super Set

1. Hammer Curls - 3 sets / 12 reps, rest-pause on last set

2. Lying dumbbell triceps extension - 3 sets / 12 reps, rest-pause on last set

Super Set

1. Preacher Curls - 3 sets / 12 reps, rest-pause on last set

2. Triceps Push Down - 3 sets / 12 reps, rest-pause on last set

Cardio

Bike - 30 sec sprints / 1 min rest (12 cycles)

Abs and Cardio - Day 4

Super Set

1. Side plank - 3 sets / 30 secs (per side, both sides = 1 set)

2. Lying leg raises - 3 sets / 20 reps

3. Weighted plank - 3 sets / 1 min (per set)

Super Set

1. Russian Twists - 3 sets / 20 reps

2. Stability ball crunches - 3 sets / 20 reps

3. Incline bench sit ups - 3 sets / 20 reps

Super Set

1. Hanging leg raises - 3 sets / 15 reps

2. Standing cable lift - 3 sets / 15 reps

3. Standing cable chop - 3 sets / 15 reps

Cardio

Cross trainer - 30 mins (heart rate 145 to 165)

Compound - Day 5

Super Set

1. Flat bench press - 10 reps / 4 sets (drop the last set)

2. Pullover - 10 reps / 4 sets (drop the last set)

Super Set

1. Squats - 10 reps / 4 sets (drop the last set)

2. Deadlift - 10 reps 4 sets (drop the last set)

Super Set

1. Upright row - 10 reps / 4 sets (drop the last set)-

2. military press - 10 reps / 4 sets (drop t

Super Set

1. Bent over row - 10 reps / 4 sets (drop the last set)

2. Seated cable row - 10 reps / 4 sets (drop the last set)

Super Set

1. Dips - 10 reps / 3 sets (rest and pause, twice)

2. Pull ups - 10 reps / 3 sets (rest and pause, twice)

Super Set

1. Incline Bumbbell Curls - 10 reps / 3 sets (rest and pause, twice)

2. One-arm overhead dumbbell tricep extension - 10 reps / 3 sets (rest and pause, twice)

Cardio

Cross trainer or Bike

2 minutes on easy

3 minutes on medium

3 minutes on hard

1 minutes on medium

3 minutes on hard

1 minutes on medium

3 minutes on hard

2 minutes on medium

2 minutes on easy

Seems like a lot of reps your doing there m8 .... But if its working for you good stuff

Well it's actually not. Not that much when you do it.

I rep and weight cycle on a weekly basis too, over a 4 week cycle. So between 6 and 12 reps with the appropriate increase / decease in weight.

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By *illnatMan
over a year ago

wherever i need to be

"I've just recently rejoined the gym, doing spin a few times a week n will introduce some body pump in a couple of weeks.

I've tried weight watchers and slimming world for the food side of things but can't seem to stick to any of them, I like my pasta to much

K x we need to chat young lady lol, plus you have a lovely figure

I've zero willpower! I see a cream cake n it's like falling in love

K x"

Cream cake.... where... where....??? Tell me about it. It's my downfall but I know I need to lose weight. Just got too comfy lol

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By (user no longer on site)
over a year ago

Being on the road all week with long hours, I tend to find a swimming pool near by usually within 2 miles of where I am,started walking there and back, swimming between 60-120 lengths a morning, I was able to get it to 120 lengths (25m) pool in a hour and jogged there and back lost 3 stone in the first month and a half, had some time off it due to family bereavement which hit me sideways during the summer but getting back to it now

Do what suits you best some like the gym or cycling etc

It's what works for you

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