My 1st full week

[Johnnylewis]

So after a few weeks of looking and trying, then taking other people advice I have found my new routine for the next 4 weeks. I'm sorry its long winded. I'm just hoping that you all will keep me right and going at it. I've completed week 1 this week. Few tweeks along the way as I find new ways of doing certain things. Walking and running I would like to build up to at leat 10/12k. Weights wise I was surprised at how much I felt comfortable lifting in certain parts and not so much in others.

One thing is for sure tho. I am sore lol

Week starting 20th May 19

Monday

chest & triceps-

Bench press 4sets 10 reps (45kg)

Tricep dips 5 sets 10 reps (body weight)

Incline dB press 3 sets 12 reps (15kg)

Incline dB flye 3 sets 12 reps (12.5kg)

Tricep extension 3 sets 10 reps (20kg plate)

Tuesday

back & biceps-

Pull ups 3 sets armrep (3)

Bent over row 5 sets 10 reps (30kg)

Lat pull down 3 sets 10 reps (30kg)

Standing biceps curl 3 sets 10 reps (10kg)

Seated incline curl 3 sets 10 reps (10kg)

Wednesday

Ran/walk 7. 4k (46mins)

Thursday

legs and Abbs-

Squats 4 sets x 10 reps (60kg)

Lying leg curl 4 Sets x10 reps (32 kg)

Glute Bridge 3 sets 12 reps (30kg)

Incline dB press 3 sets 12 reps (15kg)

Incline dB flye 3 sets 12 reps (15 kg)

Walked 7k (68mins)

Friday

Back & shoulders-

Over head press 4 sets 10 reps (3x 20kg 1x25kg)

Rack pull up 4 sets 10 reps (1x40kg 3x 70kg)

Seated dB press 3 sets 10 reps (15KG) LT 2 HRD

Lat raise 3 sets 12 reps (5kg)

Reverse fly 3 sets x12 (2x 5kg 1x7.5kg)

[UnfitNoMore]

Looks like a nice varied week hitting all areas.

[Realfoodieclub]

And at the weekend you rest 😂😂😂. Great detailed plan, if you are still finding you are tried and hungry you might have to adjust the intensity as you build up, but you are going to get strong with the break down you have made. Good luck.

[Johnnylewis in reply to Realfoodieclub]

Thankyou. I may break it down a bit more. Keep legs to just legs. Sore today. My shoulders are burning. Definitely worked them on Friday. Wee 2k run with the daughter today. Fun run coming up.