• Moderators, please send me a PM if you are unable to access mod permissions. Thanks, Habsy.

OT: Fitness Nerds and Babe

Deckie007

Deckie007

Well-known member
Hey....

So finally have gotten my ass back to the gym and I've put together a fairly basic circuit routine, looking for feedback and tips. I'm basically a newbie and starting with machines until I'm comfortable to try out free weights.

I'm just alternating lower body / upper body with a rest day or two in between depending on how I feel. I've been playing tennis on weekends and planning on mixing in swimming during the week on rest days. Goal is to lose weight and gain muscle and just get into better shape so I can do things I enjoy easier.

Upper

Cardio Warmup (Elliptical usually)
Bicep Curls
Shoulder Press
Tricep Extension
Chest Press
Pec fly

Lower

Cardio Warmup (Bike usually)
Leg Press
Hamstring Curl
Leg Extension
Back Extension
Ab machine

Is this a good start for a out of shape 42 yr old? 🫠
 
Ya, would add in a dumbbell deadlift. You can go light weights (20-25 is more than enough).
 
Also, on the leg press, don’t be afraid to be a bit aggressive on the weights. I always see people racking 10s or 25s and it’s a complete waste of time.
 
Exactly. Hit the primary muscles first then work on secondary to finish. Always start with the bigger lifts, then work your way down

Push
Bench Press 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10

Pull
Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10

Legs/Abs
Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15
 
Artnes said:
Exactly. Hit the primary muscles first then work on secondary to finish. Always start with the bigger lifts, then work your way down

Push
Bench Press 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10

Pull
Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10

Legs/Abs
Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15
Click to expand...
is...is this one day?
 
mbow30 said:
That would be a 3 day set.

if you can only get to the gym 2x / week id add in squats/dead’s and leg press at the start of each day (unless you’re going back to back days).
Click to expand...
cool. I wasn't sure what I did to Arny to deserve attempted murder
 
Deckie007 said:
Hey....

So finally have gotten my ass back to the gym and I've put together a fairly basic circuit routine, looking for feedback and tips. I'm basically a newbie and starting with machines until I'm comfortable to try out free weights.

I'm just alternating lower body / upper body with a rest day or two in between depending on how I feel. I've been playing tennis on weekends and planning on mixing in swimming during the week on rest days. Goal is to lose weight and gain muscle and just get into better shape so I can do things I enjoy easier.

Upper

Cardio Warmup (Elliptical usually)
Bicep Curls
Shoulder Press
Tricep Extension
Chest Press
Pec fly

Lower

Cardio Warmup (Bike usually)
Leg Press
Hamstring Curl
Leg Extension
Back Extension
Ab machine

Is this a good start for a out of shape 42 yr old? 🫠
Click to expand...
What is your desired goal and time frame to do it
 
Surprised to see not a single word about food, which is actually a lot more important.

no consideration to that, and you're merely bailing water out of a boat full of holes, no matter how many side lateral raises you do...
 
Deckie007 said:
lose weight / gain muscle, get healthier. More lifestyle change than anything.
Click to expand...
Diet is 2/3 of the battle unless your a genetic freak with a metabolism that never stops

Your workout regime is fine 30-45 minutes a day is enough and push weight as long as you get a decent consistent rep

at a weight your comfortable , no need to strain like some of the freaks at my gym

This is year 30 for me and kept off 40 pounds but I cheat regularly but get back at it and dont let it slip

Early on the ZONE diet by Dr Sears was my go to meal plan , very simple and easy to follow.

Its a smooth marathon and not a sprint and results will come as long as you dont let it take over your life

Any questions do not hesitate to ask
 
You must log in or register to reply here.
Back
Top