Hi everyone!
I joined the gym almost a month ago. Mostly messed around since I don’t know much about workout exercises and mostly did cardio and leg exercises.
I want to overall increase my physical condition. I’ve been without exercise, besides some walking, since I join University (4 years ago). So I’ve been trying to do some cardio so I can actually run up stairs and I decided to also change the fact that I am basically a stick figure (Carrying stuff around can be harsh for me). Another thing is my knees, I have some knee pains, though since I started I notice some improvements.
I’m going to the gym 3 times a week. I got an app and choose a goal for each day:
- Legs and abs
- Back and Triceps
- Chest and Biceps
Trying to follow this since this week began.
I kinda choose some exercises that the app says it works these areas based on how easy they look and on which machines are in the gym (did I say I’m a stick figure man?)
Legs and abs
- Bike warm up of 4 minutes
- Stretching
- Treadmill. Aiming to do a mile (1.6Km) or 10min (still haven’t reached it under 10).
- Doing these 3 in a row, 3 sets:
- Leg raise (lying) - 12 reps
- Crunches by touching each foot alternating (how do I even translate this) - 12 reps
- Crunches, bent legs - 6 reps (can only finish in 1st series)
- lunges with weights - 3 sets, 12 reps, 8kg(17lbs) each hand
- Machine leg extension - 3 sets, 12 reps, 20kg(44lbs)
- Machine leg flexing - 3 sets, 12 reps, 20kg(44lbs)
- Machine leg press - 3 sets12 reps, 25kg(55lbs)
- Machine leg abduction press - 3 sets, 12 reps, 32kg(70lbs)
-Machine leg adduction press - 3 sets, 12 reps, 32kg(70lbs)
Back and triceps
- Bike warm up of 4 minutes
- Stretching
- Treadmill. Aiming to do a mile (1.6Km) or 10min (still haven’t reached it under 10).
- Pulley machine pulldown to chest, wide grip, 3 sets, 12 reps, 25kg(55lbs)
- Pulley machine triceps press (standing), 3 sets, 8reps, 14kg(9lbs) (barely can do it)
- Machine shoulder press (seated), 3 sets, 12 reps, 14kg(9lbs)
- Leverage machine row (seated), 3 sets, 12 reps, 23kg(50lbs)
- Barbell Bench press, close grip (decline), 3 sets, 12 reps, 10kg(22lbs)
-Dumbbell lateral raise(standing), 3 sets, 12 reps, 2.5kg(5.5lbs) in each hand - Dumbbell triceps tate press (lying), 3 sets, 12 reps, 4kg(9lbs) in each hand
Chest and biceps
- Bike warm up of 4 minutes
- Stretching
- Treadmill. Aiming to do a mile (1.6Km) or 10min (still haven’t reached it under 10).
- Machine front press (seated), 3 sets, 12 reps, 18kg(40lbs)
-Pulley machine pulldown to chest, underhand close grip, 3 sets, 12 reps, 25kg(55lbs) - Pulley machine biceps curl (standing), 3 sets, 12 reps, 12kg(26lbs)
- Barlbell bench press (incline), 3 sets, 12 reps, 10kg(22lbs)
- Barbell flat bench pullover, 3 sets, 12 reps, 10kg(22lbs)
- Barbell flat bench press, 3 sets, 12 reps, 10kg(22lbs)
- Dumbbell bench flys (decline), 3 sets, 12 reps, 4kg(9lbs) in each hand
- Barbell biceps curl (standing), 3 sets, 12 reps, 10kg(22lbs)
- Dumbbell alternating biceps curl (standing) 3 sets, 12 reps, 4kg(9lbs) in each hand
- Dumbbell forearm wrist curl (seated), 3 sets, 12 reps, 4kg(9lbs)
- Dumbbell forearm concentration curl, 3 sets, 12 reps, 4kg(9lbs)
I tried the Chest and biceps one today and my arms were pretty tired, could barely lift them to wash my hair, though I don’t think I risk any injury (my wrist was hurting during seated curls so I had to stop though). Right now I actually feel fine, still feel them a bit tired but fine. The leg workout makes my body hurt more in the following days, let’s see how I will feel tomorrow. Though I feel like this one was the hardest one to do, I could not finish some of the exercises.
Honestly I don’t know anything about workouts, the only thing I did before was biking (like in a real bike, not stationary). Probably most of you will say I am doing to many reps and not enough weight.
Just hoping someone can give me some advice here and there.
To sumarize, I want to be more healthy, have more strength (to be able to do and prevent injury from doing stuff like moving furniture, overall just not be so wimpy), and trying to improve my knee problem (been told it can be weak leg muscles not being able to hold it well in place so it grinds itself).
Thanks if you read and thanks in advance for any advice!