I started working out again about 2 months ago after roughly 10 years of being a couch potato. I’ve been searching the internet like crazy to develop a training program that meets my schedule (regular day job and night job on Tuesdays and Thursdays - also studying for computer certification exams). My goal is to lose 30 pounds and build some muscle definition. I’m 44, 6’, 207. Here’s my current program:
Monday: 30 minutes aerobics
Tuesday: 20 minutes running
Wednesday: 1 hour circuit training with weights
Thursday: 20 minutes running
Friday: 30 minutes aerobics
Saturday: 1 hour circuit training with weights
My circuit training with weights program is:
Bench press - 3 sets of 12
Lying French Press - 2 sets of 12
Squats - 3 sets of 12
Upright Rows - 3 sets of 12
Barbell Curl - 2 sets of 12
One arm row - 2 sets of 12
Crunches - 3 sets of 25
I have limited time so I do the aerobics and running early in the morning and I like the weight program because it only takes an hour because I also want to have some family time in my hectic life. In the two months that I’ve been working out, I’ve lost 8 pounds and I haven’t changed my eating habits, but I think I need to so I can see more and faster results.
I’m posting this because I’m sure there are some experienced people out there who can help me fine tune my workout. By the way, how fast should a rep be performed? And what is a superset?
Any suggestions would be greatly appreciated.
Thanks to all of you in advance.