Putting together program

2 posts | Original | Recent
 
Image_thumb
357 Posts
Nov 21, 2014 7:39am
via Android

I'm putting together a workout program for me. Three times a week, appr. 45 min incl stretch, plus a ten minute warmup. The exercises are without equipment/with dumbbells.

I'm thinking
Day 1: legs
Day 2: arms, butt and abs
Day 3: back, chest and shoulders

Is this good or is there too much focus on the legs with one whole session just for legs?
I don't have any goals in particular, I want to stay strong and healthy, tone the muscles I have and build some new.

10552453_10152287905617894_7336545304856811134_n_thumb
9 Posts
Nov 22, 2014 5:22am

I stick mostly with compound exercises which give you the biggest bang for your buck. The only machines I use are cables and the assist pull-up/dip machine. Using free weights, dumb bells, kettle bells, barbells means your body has to  work harder tostabilize itself. most of the exercises I do are squats, lunges, rows, planks, presses, push-ups, pull-ups, dips, deadlifts, glute bridges, hip thrusts, snatches, cleans, crawls, kb/db swings. There are many variations of these exercises Using either just body weight or free weights. For cardio, I often mix it up from sprints to skipping to kb swings, rowing, various body weight exercises ie. burpees, thrusters, jump squats, box jumps, skipping and lunges to kb swings. I also round out my workouts with balance and agility work using low hurdles, ladder and cone drills, bosu and Swiss ball balancing exerciseS. i train using both bilateral and unilateral exercises For example sometimes doing a two armed chest press and other times doing a one arm or alternating arm chest press. At the end of the day I firmly believe in consistency, working hard but not to failure leaving 1-2 reps left in the tank, keeping track of your progress, having a plan and learning proper exercise form to get the most from your workout while preventing injury. proper nutrition and adequate rest and recovery are even more important than the workout itself or you risk sanotaging the hard work you've done.

28 Nov
Thanks for replying. Alternating unilateral and bilateral exercises seems like a great idea!
Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,208 topics, 38,264 posts

Motivation & Support

8,534 topics, 41,810 posts

App Updates

9 topics, 38 posts

Ask the Pros

714 topics, 1,817 posts

Workouts and Programs

2,881 topics, 12,168 posts

Trainer Tools

4 topics, 18 posts

Featured Training Programs

Body Blast Bootcamp

Body Blast Bootcamp

Intense Time 4 Weeks
Beach Fit

Beach Fit

Moderate Time 2 Weeks
Weight Loss 1

Weight Loss 1

Casual Time 4 Weeks
Kettlebell: Stabilize

Kettlebell: Stabilize

Casual Time 3 Weeks
Cross Training with Yoga

Cross Training with Yoga

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

Upper Body Groove

Upper Body Groove

Casual Ic_time_32x32 10 mins  
Back   Ic_workout_dumbbell_32x32 Dumbbell, Bench
Beach Ready

Beach Ready

Moderate Ic_time_32x32 15 mins  
Shoulders  
5 Min Six Pack

5 Min Six Pack

Intense Ic_time_32x32 5 mins  
Core  
Full Body Beatdown

Full Body Beatdown

Casual Ic_time_32x32 17 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair
You Walk This 

You Walk This

Moderate Ic_time_32x32 44 mins  
Legs   Ic_workout_dumbbell_32x32 Cardio Machine
5 Min Six Pack

5 Min Six Pack

Intense Ic_time_32x32 5 mins  
Core